Three rounds for time:
– 10 Deadlifts
– 30 GHD situps
Categories
2010-12-22 UGS
AMRAP – 12 Minutes:
1a. 5 KB Cleans
1b. 5 Plyo Pushups
1c. 5 KB Shrugs
1d. 5 Ring Rows
800m Run
50 GHD Situps
Three rounds for time:
– Run 400 meters
– 15 Pullups
– 50 Air Squats
– 15 Pullups
Categories
2010-12-20 UGS
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
Categories
2010-12-19 Rest Day
Sundays are rest days at CrossFit Montgomery. 23:1 … The ratio 23:1 represents 23 hours of free time (time spent not working out at The Boneyard) to your one hour workout (including warm-up, WOD, and stretching). That’s 23 hours that includes hydrating, eating (nutrition), sleeping (recovery), working, playing, etc.
Recovery is just as important as training. Your body needs time to replenish energy stores and repair damaged tissues. Recovery includes, but is not limited to: rest, sleep, hydration, good nutrition, stretching, self-massaging (using a foam roller), massage by a professional, and chiropractic care.
Our Announcements page is updated on Sunday. We also provide updates via email and on Facebook and Twitter throughout the week. If you want to receive these announcements and other updates, please email us at 41Fitness@gmail.com.
Categories
2010-12-18 Open Gym & Foundations
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
Squat Snatch
– 5 x 3 Reps
AMRAP – 12 Minutes
– 6 Pullup
– 9 Mountain Climbers
– 12 KB Swings
Categories
2010-12-17 UGS
AMRAP – 12 Minutes:
1a. 5 KB Cleans
1b. 5 Plyo Pushups
1c. 5 KB Shrugs
1d. 5 Ring Rows
800m Run
50 GHD Situps
“Annie”
50-40-30-20-10 Reps:
– Double Unders
– Situps
Categories
2010-12-15 UGS
Five Rounds
1a. 10 KB Front Squats
1b. Suicide Run
Four Rounds
2a. 10 Suitcase Deadlifts
2b. 10 Jumping Lunges
Three Rounds
3a. Glute Ham Raises
3b. 200′ Tire Drag