Categories
Underground Strength Workouts

2011-03-29 WOD

Four Rounds
1a. 5 Push Press
1b. 5 Front Squat

Three Rounds
2a. 7 KB Rows
2b. 7 Pullups
2c. 7 KB Rows
2d. 7 Pullups

AMRAP – 7 Minutes
3a. 7 SDHP
3b. 7 Mountain Climbers
3c. 7 Pushups

Mobility WOD

Categories
CrossFit Workouts

2011-03-28 WOD

Overhead Squat
1-1-1-1-1 reps

Front Squat
1-1-1-1-1 reps

Back Squat
1-1-1-1-1 reps

Mobility WOD

Beyond the Whiteboard

Categories
Events Workouts

2011-03-26 Open Gym & Open WOD 11.1

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 one of the Open. The deadline for the Open WOD for week 1 was extended. 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 and registering as an athlete.

CrossFit Games Open 11.1

Complete as many rounds and reps as possible in 10 minutes of:
 – 30 Double-Unders
 – 15 Power Snatches

The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60+: 65lbs/30kg
Masters Women 55-59, 60+: 45lbs/20kg

Categories
CrossFit Workouts

2011-03-25 WOD

“Pick 50”
Three Rounds for time:
– 400m Run
– 50 of your pick

Pick whatever you want. But, choose wisely because once you start you can’t change your mind.

😉

Categories
Underground Strength Workouts

2011-03-24 WOD

Five Rounds
1a. 10 Zercher Squats
1b. 10 30″ Box Jumps

Three Rounds
2a. 10 KB Step Ups (each)
2b. 20 Double KB Cleans

Three Rounds
3a. 20 Hip Extensions
3b. 20 Twisted Situps

Mobility WOD

Categories
CrossFit Workouts

2011-03-23 WOD

Seven Rounds:
– 10 Wall Ball (20#/14#)
– 10 Pull-ups

Mobility WOD

Beyond the Whiteboard

Categories
Underground Strength Workouts

2011-03-22 WOD

Five Rounds
1a. 8 Double KB Presses

Four Rounds
2a. 8 KB Bench Press
2b. 8 Double KB Rows

AMRAP 5
3a. Max Pushups

AMRAP 5
4a. Max KB Snatches

Mobility WOD

Categories
CrossFit Workouts

2011-03-21 WOD

Deadlift
1RM

Five Rounds:
– 10 KB Swings (24kg/16kg)
– 10 Power Clean (95#/65#)
– 10 Box Jumps (24″/20″)

Mobility WOD

Beyond the Whiteboard

Categories
Events Workouts

2011-03-19 Open Gym

“Three’s Company”
We are taking a group to “Three’s Company” (hosted by CrossFit Dahlonega) on Saturday, March 19. This is the second event in the Garage Games 2011 Series. The Boneyard will be open as usual Friday and Saturday, March 18 & 19.

Saturday Schedule
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.

Categories
CrossFit Workouts

2011-03-18 WOD

Press
3-3-3-3-3 Reps

Finisher
Row 2k