Join CrossFit Montgomery as we host Pound For Pound, a two-day fitness competition and the third event in the Garage Games 2011 Series, at the Union Station Train Shed on Saturday and Sunday, April 9-10. We wish all those who are competing, especially our Boneyard folks, the best of luck this weekend. Enjoy every minute of it!
Note: The Boneyard will be closed Saturday, April 9. Our regular hours will resume Monday, April 11.
CrossFit Montgomery is a registered affiliate and has opted-in to validate workouts for week three of the Open. We will be validating the Open WOD from 5:30-7:00 a.m. and 2:00-5:00 p.m. on Friday, April 8. Cost for Non-Members: $10 (our normal drop-in fee).
The Boneyard will close at 5:00 p.m. so we can begin setting up for Pound For Pound at the Union Station Train Shed.
CrossFit Games Open 11.3
Open 11.3 Description
Complete as many rounds and reps as possible in 5 minutes of:
– Squat Clean
– Jerk
Visit our CrossFit Games page for more information on the 2011 CrossFit Games.
Five Rounds
1a. 5 BB Bench Press
Four Rounds
2a. 5 Turkish Getups
2b. 5 Windmills
Three Rounds
3a. 20 Weighted Situps
2-2-2-2-2 Reps
– Hang Clean
– Power Clean
– Hang Squat Clean
– Squat Clean
9:00 a.m. – Noon
Members: 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.
CrossFit Montgomery is a registered affiliate and has opted-in to validate workouts for week two of the Open. We will be validating the Open WOD from 9:00 a.m. until noon. Visit our CrossFit Games page for more information on the 2011 CrossFit Games.
CrossFit Games Open 11.2
Complete as many rounds and reps as possible in 15 minutes of:
– 9 Deadlifts
– 12 Pushups
– 15 Box Jumps
The deadlift loads are as follows:
Men and Masters Men: 155lbs
Women and Masters Women: 100lbs
The box heights are as follows:
Men and Masters Men: 24″
Women and Masters Women: 20″
CrossFit Triathlon:
– 3,900 Burpees
– 180,000m Row
– 42,195m Run
For Time:
– 1 Mile Run
– 100 Situps
– 100 KB Swings
– 1 Mile Run
Four Rounds 60/30 (work/rest)
– Box Jumps
– Slam Balls
– Rower