Five Rounds
1a. 5 Sandbag Clean & Press
1b. Submax Pullups
Three Rounds
2a. 6/6 KB Bulgarian Split Squat
2b. 100′ Med Ball Hand Walk
Two Rounds
3a. 5/5 KB Snatch
3b. 5/5 KB Press
3c. 10 Goblet Squat
3d. 10 Goblet Lunges
3e. 10 1 Arm Rows
3f. 20 KB Swings
100 Sledge Strikes
Saturday Schedule
8:30 a.m.
Jingle Bell Run/Walk for Arthritis
It’s not too late to register or donate. Visit the CrossFit Montgomery Fundraising Page. On-site registration is available starting at 7:00 a.m. We will have a group walking the 5K if you want to join the walkers.
As of 3:00 p.m. Friday, we have raised $461.00 for the Arthritis Foundation! A big thanks to all those who have donated.
We have 9 registered under CFMGM and 7 who have registered on other teams. Jennie has raised an additional $61, so she will be doing a total of 61 burpees and handstand push ups. David has raised an additional $35, so he will be doing a total of 35 muscle-ups and handstand pushups. Cody has raised an additional $25, so he will be doing a total of 25 muscle-ups and burpees. You have until midnight on Friday night to donate to trainers Jennie, David, and Cody’s pages to add reps to their totals.
Team CrossFit Montgomery will meet in the Huntingdon College Student Center (formerly known as Delchamps) as early as 7:45 a.m. Goody bags with t-shirts, bells, and race numbers will be available for pick-up from Team Captain Jennie at The Boneyard Friday night. Goody bags will be available at this time for those who are unable to retrieve them Friday night. There will be door prizes and a costume contest after the race.
10:30 a.m. – Noon
Open Gym & Foundations
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 Total”
Back Squat, 3 x 1RM
Shoulder Press, 3 x 1RM
Deadlift, 3 x 1 RM
The sum of your best three attempts of the Back Squat, Shoulder Press and Deadlift is your CrossFit Total.
Post your Total to comments.
Article: The CrossFit Total by Mark Rippetoe
Happy Thanksgiving! The Boneyard will be closed Thursday and Friday, November 25 and 26. We will be open from 10:00 a.m. to noon on Saturday, November 27 for Open Gym.
During Open Gym, 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.
Can’t make it to the gym? Check out the WODs While Travelling document on our Resources page. Post your workout and result in comments.
Reminder ~ Jingle Bell Run
Join CrossFit Montgomery’s team and/or donate money for the 2010 Jingle Bell Run/Walk for Arthritis on Saturday, December 4, 2010 at 9:00 a.m. on the Huntingdon College Campus. This is a chance to put your running drills to the test and donate money to a good cause!
AMRAP – 12 Minutes
– 400m Run
– 5 Deadlifts (Bodyweight)
AMRAP – 20 Minutes
– 30 Second Handstand Hold
– 30 L Raise Hold
– 30 Squat Hold
– 30 Chin Over Bar Hold