Five Rounds:
– 250m Row
– 20 Burpees
– 15 KB Rows (each)
Category: Workouts
Categories
2011-02-08 WOD
Five Rounds
1a. 5 KB Thrusters
Four Rounds
2a. 10 Box Jumps
2b. 10 Slam Ball Burpees
Finisher
3a. 30 KB Snatch (each)
“CrossFit Football Total”
– 1 Rep Max Power Clean
– 1RM Back Squat
– 1RM Bench Press
– 1RM Deadlift
Run 5K
The Boneyard is closed Saturday, February 5. Trainers Jennie & David Sumner are attending their CrossFit Gymnastic Certification with Jeff Tucker at CrossFit Rabid in Rainbow City, Chris Katechis is competing at the Garage Games in Woodstock, Georgia with Britt, Cody, Russ, and Tim in tow, and Tina Fletcher is racing in the annual 15K Double Bridge Run in Pensacola, Florida. Wish us all luck!
“Nate”
Complete as many rounds in twenty minutes as you can of:
– 2 Muscle-Ups
– 4 Handstand Pushups
– 8 2-Pood Kettlebell Swings
Categories
2011-02-03 WOD
Five Rounds
1a. 5 KB Windmills (each)
Four Rounds
2a. 50′ Rope Pull
2b. 50′ Tire Rows
Three Rounds
3a. 1 Leg Blaster*
3b. 10 GHD Situps
*= 20 Air Squats, 10 Lunges (each), 10 Jumping Lunges (each), 10 Jumping Squats
Categories
2011-02-01 WOD
Five Rounds
1a. 5 Sumo Deadlift
Four Rounds
2a. 10 Sandbag Shoulder and Squat Drop
2b. 10 Slam Ball Burpees
Finisher
3a. 30 KB Clean and Press (each)
Join us from 10 a.m.-noon for Fight Gone Bad. This event is free and open to the public, so invite family, friends, co-workers, etc.
“Fight Gone Bad”
Workout consists of three rounds with one minute rest between rounds. Each round consists of working at each of the five stations below for one minute.
– Wall Ball: 20#/14# ball, 10 ft. target (Reps)
– Sumo Deadlift High Pull: 75#/55# (Reps)
– Box Jump: 20″ box (Reps)
– Push Press: 75#/55# (Reps)
– Row: (Calories)
The clock does not reset or stop between exercises. One point is given for each rep, except on the rower where each calorie is one point. The total amount of points is your Fight Gone Bad score.
Beginners are welcomed! We will modify and scale the workout to to your ability. Remember it’s about power output, not your ego! Read this article: Zatsiorsky, Scaling, and Power by Jon Gilson of Again Faster.
The Boneyard will open at 9:00 a.m. If you are not a CrossFit Montgomery member, you will need to complete paperwork and then go through a warm up and review the exercises with a trainer before doing the workout.