Daily Motivation: “Winning isn’t everything, but wanting to win is.” -Vince Lombardi
CrossFit WOD
Weighted Pullups
3-3-3-3-3 at 31X1
2:00 Rest
Four Rounds w/ 2:00 Rest
– :45 Single KB Thruster (right)
– :15 Rest
– :45 Squat Thrust
– :15 Rest
– :45 Single KB Thruster (left)
– :15 Rest
– :45 Squat Thrust
– :15 Rest
– :45 Mountain Climber
Note: Steady pace. Goal is same number of reps at each movement each round.
Daily Motivation: “The greatest pleasure in life, is doing the things people say we cannot do.” -Walter Bagehot
CrossFit WOD
Four Rounds w/ 3:00 Rest
– 1.1.1.1 Clean Grip Deadlift
EMOM – 10:00 Rounds
– Odd: 1.1.1.1 Power Clean
– Even: 3 to 5 Muscle Ups
Finisher
– 40 Toes to Bars
Daily Motivation (Weekend Edition): “It always seems impossible until it’s done.” – Nelson Mandela
Good luck to the CrossFit Montgomery Team and others running in the Jingle Bell Run on Saturday!
9:00 ~ 10:00 a.m.
Open Gym
Current Members can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will either have a WOD that you can do or you can do a WOD that you missed this week.
10:00 ~ 11:00 a.m.
Group WOD
Those who want to try out CrossFit for the first time get to WOD for free! Members should bring their friends to try us out. Visiting CrossFitters can pay our $15 ($12 for military) drop-in fee to WOD.
Daily Motivation: “Our greatest glory is not in never falling, but in rising every time we fall.” -Confucius
CrossFit WOD
EMOM 12:00
– 2 Back Squats w/ 80% @ 31X1
EMOM 8:00
– 3 Push Press w/ 80% @ 12X1
Daily Motivation: “Vision without action is a daydream. Action without vision is a nightmare.” -Japanese Proverb
CrossFit WOD
Six Rounds w/ 2:00 Rest
– 5 Deadlift Unbroken (275#/185#)
– 5 Knees to Elbows
– 5 Burpees
– 5 C2B Pullups
Note: Move as fast as possible.
9:00 of Core
– :30 Front Plank
– :30 Left Plank
– :30 Right Plank
Daily Motivation: “Just do it!” -Nike
CrossFit WOD
Five Rounds w/ 1:30 Rest
– :30 Single KB Thruster (right)
– :30 Rest
– :30 Squat Thrust
– :30 Rest
– :30 Single KB Thruster (left)
– :30 Rest
– :30 Squat Thrust
– :30 Rest
– :30 Mountain Climber
Note: Steady pace. Goal is same number of reps at each movement each round.
Daily Motivation: “Success isn’t how far you got, but the distance you traveled from where you started.” ―Steve Prefontaine
CrossFit WOD
Skill – 10:00
– Snatch Balance
Note: Keep it light. PVC pipe, maybe barbell. Goal is perfect form, speed, stable bottom position.
Death By Strict HSPU
Note: 1 Rep the first minute, 2 reps the second minute, until failure.
1:00 Rest
Death By Ring Dips
Note: 1 Rep the first minute, 2 reps the second minute, until failure.
Four x 2:00 Ladder w/ 1:00 Rest
– Hand Release Pushup
– KB Swing
Note: 80% effort. Goal is same work each round.
Daily Motivation: “The true test of a man’s character is what he does when he knows he won’t get caught.”
Leave out a couple reps. Don’t perform full range of motion. Say you did more weight than you did. You may not get caught. You may not get called out. But you are only cheating yourself and insulting those that don’t. So don’t do it. -Coach D.
CrossFit WOD
Front Squat
– Build to Heavy Single in 10:00
EMOM – 6:00
– 3 Clean & Jerk
Four Rounds w/ 3:00 Rest
– 8 OH Lunges (each)
– 8 Toes to Bar
THANKSGIVING SCHEDULE
We would like to take this opportunity to say we are so very thankful to have such an amazing group of coaches, members and visitors at CrossFit Montgomery! We are closed on Thursday (Thanksgiving Day) and Saturday. We will have two classes on Friday – 11:15 a.m. and 5 p.m. Happy Thanksgiving to you and yours!
FRIDAY WOD
EMOM – 20:00
– Odd: 2 TnG Power Clean w/75%
– Even: 5 C2B Pullups
ANGEL TREE CHILDREN
CrossFit Montgomery is participating in the Salvation Army’s Angel Tree Giving Program. The Salvation Army’s Angel Tree program provides new clothing or toys for children of needy families through the support of donors. We are providing for five children – RaQarius, Raymond, TaDreeana, Jabryan and Aissatou – this year. We are asking members to donate $10 towards a child or to purchase something for a child. We are using our Facebook cover photo to keep up with how much we have collected and what has been bought for the children. If you plan to or have purchased an item for one of our children, please comment on the photo on Facebook. Money and items must be turned in to any of our coaches at the gym no later than Monday, December 9. This will give us time to shop for presents and get them wrapped before the CrossFit For Angels Event on December 14. Note: CrossFit Montgomery members attending the event will not have to donate $10 at the event if they have donated or gifted one of our Angel Tree children. Thank you in advance for your generosity!
Daily Motivation: “No one ever drowned in sweat.”
CrossFit WOD
Fun Fifty:
– 50 Box Jump (24″/20″)
– 50 Ring Rows
– 50 Kettlebell Swings (24kg/16kg)
– 50 Walking Lunges
– 50 Knees to Elbows
– 50 Push Press (45#/35#)
– 50 SDLHPs (24kg/16kg)
– 50 Wall Balls (20#/14#)
– 50 Burpees
– 50 Double Unders