Daily WOD
Split Jerk
1-1-1-1-1 For Load
Death by Cindy
– Pullup
– Pushup
– Air Squat
Mobility WOD
Tag: Jerk
HAPPY VETERANS DAY!
Crossfit Montgomery would like to thank all veterans for their service and dedication to us and our country! The Boneyard will be open as usual on Friday and Saturday. Join us on Saturday at 10 a.m. for our Veteran’s Day team WOD. We will be doing The Disposable Heroes Project (DHP) WOD. The Disposable Heroes Project is committed to raising funds and awareness to assist wounded veterans and families of fallen soldiers in any way possible. For more information and to order a shirt which benefits the DHP, visit thedhproject.org.
Check out the Veterans Day events planned around the River Region, including a parade at 10 a.m. Friday morning. Watch this video and thank a veteran for their service and dedication to us and our country.
Daily WOD
Ten Rounds:
– 2 Back Squat OTM (75%)
AMRAP – 11 Minutes
– 11 GTO
– 11 Burpees
Mobility WOD
Five Rounds (1 on/30secs off)
– Push Jerks
For Time:
– 150 KB Swings
Mobility WOD
Four Rounds (3 on/1 off)
– 3 Push Jerks
– 6 Box Jumps
For Time:
– 100 Burpees
Join us on Saturday, October 8, 2011 for “Amazing Grace” 2011 at CrossFit Birmingham. We will be taking a group up to CrossFit Birmingham (Google Map) and lifting barbells for boobs for Amazing Grace, a fundraiser supporting Mammograms in Action. If you want to participate, notify Coach Jennie and register online. There is a $35 registration fee to participate. Participants will receive a shirt, while supplies last. When you register, you will have the option to start fundraising. All athletes are welcomed. Weight will be scaled for all fitness levels.
Fundraising WOD – “Grace”
30 Clean and Jerks for time (135#/95#)
For Time:
– 20 Clean and Jerks (135#)
– 40 Pullups
– 60 KB Swings (32kg/20kg)
– 40 Pushups
– 20 Deadlifts (275#/185#)
Pick Your Poison
AMRAP – 20 Minutes:
– 3 Push Jerk
– 7 Poison
– 30 Seconds Rest
Poison Options: Deadlift, Squat (Front, Back, Overhead), KB Swing, Burpee, Pullup, Box Jump, Wall Ball
For time:
-Row 20 calories
-30 Burpees
-40 Clean and Jerk (95/65)
-50 Toes to bar
-100′ Overhead walking lunge (45/25lb plate)
-150′ Sprint
Split Jerk
1-1-1-1-1-1-1 reps