Saturday Instruction: Running Drills at 9:00 and 10:00 a.m.
Saturdays are open gym from 9:00 a.m. until noon. You can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will have a WOD that you can do or you can choose to do a WOD that you missed this week.
For Time:
– 1000m Row
– 1 mile Run
Ten Rounds
1a. 3-5 Handstand Pushups
1b. Max Pullups
Four Rounds
2a. 10 Ring Dips
2b. 10 KB Row
2c. 10 KB Press
Three Rounds
3a. 20 GHD Situps
3b. 200′ Farmers Walk
Three Rounds for Time:
– 20 Power Cleans (135#/95#)
– 20 Pullups
Four Rounds
1a. 10 KB Front Squats
1b. 1-3 Rope Climbs
Three Rounds
2a. 10 Jumping Lunges
2b. Max Tactical Pushups
Three Rounds
3a. 10 Slam Balls
3b. 20 Burpees
3c. 30 Sledge Strikes
Three Rounds
4a. 200′ Tire Drag
4b. 20 KB Swings
Tabata Circuit
– Pushups (8 x 20/10)
– Squat Thrusts (8 x 20/10)
– Situps (8 x 20/10)
– Air Squats (8 x 20/10)
“Jack”
AMRAP – 20 Minute:
– 10 Push Presses (115#/75#)
– 10 KB Swings (24kg/16kg)
– 10 Box Jump (24″/20″)
“Jackie”
For Time:
– 1000m Row
– 50 Thrusters
– 30 Pullups
Four Rounds
1a. 5 Sandbag Shoulder & Squat Drops
1b. 10 Box Jumps
Four Rounds
2a. 10 Tire Flips
2b. 1 Leg Blaster
Four Rounds
3a. 100′ Tire Drag
3b. 1 Pyramid Suicide
50 Weighted Situps
For Time:
– 5K Run
Montgomery Half-Marathon
It’s not too late to run for a good cause! The Montgomery Half-Marathon presented by Hyundai Motor Manufacturing Alabama and benefitting the Joy to Life Foundation will be held on Saturday, October 2, 2010 in downtown Montgomery. They are also hosting the Capital City 5K and Mayor’s Kids Mile. Final registration will be on Friday, October 1 from noon until 7:00 p.m. There is no race day registration for the half marathon or 5K!
CLOSED SATURDAY
CrossFit Montgomery trainer David, member Kelly, and two friends are participating in the Inaugural Disney Wine & Dine Half Marathon on October 2, 2010 in Orlando, Florida. The Boneyard will be closed Saturday, October 2. Monday morning classes are 5:00 and 5:30. The Boneyard will close at 6:30 a.m. on Monday. Our regular schedule resumes Monday evening.