Category: Workouts

2011-03-17 CrossFit Games Open WOD 11.1

Post author By CrossFitMGM
Post date March 16, 2011

CrossFit Montgomery is a registered affiliate and has opted-in to validate workouts on Thursday, March 17 for week one of the Open. The Open WOD for this week is provided below and will be our WOD for 2011-03-17. 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

CrossFit Workouts

2011-03-16 WOD

Run 5k

Mobility WOD

Beyond the Whiteboard

Tags Run

Underground Strength Workouts

2011-03-15 WOD

Post author By CrossFitMGM
Post date March 14, 2011

Four Rounds
1a. 150′ KB Farmer Walks
1b. 8 Weighted Pullups

Four Rounds
2a. 8 Ring Pushups
2b. 8 Ring Rows

Three Rounds
3a. 8 KB Cleans (each)
3b. 8 KB Front Squats
3c. 8 KB Presses

Three Round
4a. 24 Sledge Strikes
4b. 8 GHD Situps

Mobility WOD

Tags Clean, Farmer's Walk, Press, Pullup, Pushup, Row, Situp, Sledge Strike, Squat

CrossFit Workouts

2011-03-14 WOD

Post author By CrossFitMGM
Post date March 13, 2011

Back Squat
– 3 Rep Max

AMRAP – 10 Minutes
– 5 Handstand Pushups
– 10 Toes To Bar
– 15 KB Swings

Mobility WOD

Beyond the Whiteboard

Tags KB Swing, Pushup, Squat

Workouts

2011-03-12 Open Gym & Foundations

Post author By CrossFitMGM
Post date March 11, 2011

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.

10:00 a.m. – Noon
Foundations