IMPORTANT ANNOUNCEMENT: Due to Winter Storm Leon, Montgomery city and county roads are closed until noon Thursday. We will reopen the Boneyard for the 5 and 6 p.m. classes Thursday night. Stay warm and be safe!
CrossFit WOD
EMOM – 10:00
– 5 Burpees
– 10 Pushups
– 15 Air Squats
5:00 Rest
EMOM – 10:00
– 10 Box Jumps (20″/16″)
– 10 OH KB Swings (24kg/16kg)
CrossFit WOD
AMRAP – 10:00
– 5 Pullup
– 10 Pushup
– 15 Air Squat
5:00 Rest
AMRAP – 10:00
– 5 Burpee
– 5 Box Jumps (24″/20″)
– 10 Situp
CrossFit WOD
Good OH Position in OH Squat
1. 1RM – 15:00
– Hang Squat Snatch
-or-
2. 1RM – 15:00
– Power Snatch
Ten Rounds w/ 1:00 Rest
– 5 Clean, Catch, Squat
– 5 Pullups
– 5 Burpees
CrossFit WOD
Ladder – 10:00
– Burpee
– KB Swing
5:00 Rest
Ladder – 10:00
– Burpee
– KB Swing
CrossFit WOD
AMRAP – 10:00
– 5 Pullup
– 10 Pushup
– 15 Air Squat
5:00 Rest
AMRAP – 10:00
– 5 Burpee
– 5 Box Jumps (24″/20″)
– 10 Situp
CrossFit WOD
Ten Rounds for Time:
– 4 Thrusters (115/75)
– 8 Burpees
– 12 Air Squats
– 1 Minute Rest
Join us on New Year’s Day at 5 or 6 p.m. for the first workout of 2014! We will resume regular hours on Thursday. Happy New Year! A big thanks to all of our members and visitors for a memorable 2013. We wish you the best of good health in 2014!
Word of the Month
in·teg·ri·ty noun \in-ˈte-grə-tē\
– the quality of being honest and fair
– the state of being complete or whole
CrossFit WOD
For Time:
– 60 Pullups
– 1 Clean and Jerk (185#/125#)
– 60 Pushups
– 1 Clean and Jerk (185#/125#)
– 60 Situps
– 1 Clean and Jerk (185#/125#)
– 60 Air Squats
– 1 Clean and Jerk (185#/125#)
– 60 Burpees
– 1 Clean and Jerk (185#/125#)
– 60 Double Unders
*Note: 365 Reps. Welcome to a new year! 🙂
Daily Motivation: “You miss 100 percent of the shots you don’t take.” -Wayne Gretzky
CrossFit WOD
Tabata
– Burpees
Four Rounds:
– 1 Press
– 2 Push Presses
– 3 Front Squats
– 2:00 Rest
*Note: Same weight for all movements, add weight between rounds.
Death By Wall Ball
Daily Motivation: “Treat a person as he is, and he will remain as he is. Treat him as he could be, and he will become what he should be.” -Jimmy Johnson
CrossFit WOD
EMOM – 20:00
– Odd: 1.1.1 Snatch
– Even: 4 Pushups, 4 Burpees, 8 Air Squats
Daily Motivation: “It’s not the will to win that matters—everyone has that. It’s the will to prepare to win that matters.” -Paul “Bear” Bryant
CrossFit WOD
Back Squat – 20:00
– Build to 1RM
For Time:
– 100 Burpees