Daily Motivation: “When something bad happens you have three choices. You can either let it define you, let it destroy you or you can let it strengthen you.”
CrossFit WOD
KB Swing/Burpee Ladder
– 10 Russian KB Swings (32kg/20kg)
– 1 to 10 Burpees
Category: CrossFit
Daily Motivation: “Things turn out best for those who make the best of how things turn out.” – John Wooden
CrossFit WOD
Front Squat
– 15:00 to find 1RM
Squat Clean
– 15:00 to find 1RM
For Time
– 1k Run
Daily Motivation: “There are only two options regarding commitment; you’re either in or you’re out. There’s no such thing as life in-between.” -Pat Riley
CrossFit WOD
“Angie”
For Time
– 100 Pullups
– 100 Pushups
– 100 Situps
– 100 Air Squats
Daily Motivation: “Light weight… Yeah buddy!” -Ronnie Coleman
CrossFit WOD
Four Rounds for Time:
– 3 Deadlift (315#/225#)
– 15 Burpees
– 2 Deadlifts (315#/225#)
– 10 Burpees
– 1 Deadlifts (315#/225#)
– 5 Burpees
– 400m Run
Daily Motivation: “The possibilities are endless once we decide to act.”
CrossFit WOD
Two Rounds w/ 10:00 Rest
– 1k Row
– 1k Run
*Score: total time. Try to keep times for each round within 5 to 10 seconds.
Daily Motivation: “Believe me, the reward is not so great without the struggle.” – Wilma Rudolph
CrossFit WOD
Six Rounds @ 90% w/ 3:00 Rest
AMRAP – 2:00
– 5 Jumping Squats
– 5 Mountain Climbers (each leg)
– 5 Hand Release Pushups
Daily Motivation: “The future belongs to those who prepare for it today.” -Malcolm X
CrossFit WOD
If 1RM Deadlift is > 1.25 Body Weight
1A) Power Clean
Three Rounds w/ 3:00 Rest
– 1.1.1.1 Power Clean
-or-
1B) Deadlift
Three Rounds w/ 3:00 Rest
– 5 Deadlifts @ 30X1
-then-
2A) Four Rounds w/ 4:00 Rest
– :30 Russian KB Swing
– :30 Pullup
-or-
2B) Four Rounds w/ 4:00 Rest
– :30 Russian KB Swings
– :30 Ring Rows
“Grace”
For Time:
– 30 Clean and Jerks
CrossFit Montgomery and friends are lifting barbells for boobs in the annual “Amazing Grace” Fundraiser starting at 10:00 a.m.
Participants can read details on our CFM HOSTS BARBELLS FOR BOOBS.
SAVE A PAIR…Save a life! Donate at www.barbellsforboobs.com or submit your donation at the fundraiser on Saturday. We are asking all participants to donate or collect $20.
Daily Motivation “By failing to prepare, you are preparing to fail.” -Benjamin Franklin
CrossFit WOD
AMRAP – 20:00
– 5 Deadlift (275#/185#)
– 5 HSPUs
– 15 Situps
Daily Motivation: “He that is good for making excuses is seldom good for anything else.” -Benjamin Franklin
CrossFit WOD
Four Rounds w/ 4:00 Rest
5 to 1 Reps:
– Thrusters (95#/65#)
– Toes to Bar
Score: Total Time