Overhead Squat
– 5 x 5 Reps
Run Repeats – 1/1 (Work/Rest)
– 200m
– 400m
– 600m
– 400m
– 200m
Tag: Run
Categories
2010-10-11 UGS
Four Rounds
1a. 5 Sandbag Shoulder & Squat Drops
1b. 10 Box Jumps
Four Rounds
2a. 10 Tire Flips
2b. 1 Leg Blaster
Four Rounds
3a. 100′ Tire Drag
3b. 1 Pyramid Suicide
50 Weighted Situps
For Time:
– 1000m Row
– 1 mile Run
Categories
2010-10-04 UGS
Four Rounds
1a. 5 Sandbag Shoulder & Squat Drops
1b. 10 Box Jumps
Four Rounds
2a. 10 Tire Flips
2b. 1 Leg Blaster
Four Rounds
3a. 100′ Tire Drag
3b. 1 Pyramid Suicide
50 Weighted Situps
For Time:
– 5K Run
Montgomery Half-Marathon
It’s not too late to run for a good cause! The Montgomery Half-Marathon presented by Hyundai Motor Manufacturing Alabama and benefitting the Joy to Life Foundation will be held on Saturday, October 2, 2010 in downtown Montgomery. They are also hosting the Capital City 5K and Mayor’s Kids Mile. Final registration will be on Friday, October 1 from noon until 7:00 p.m. There is no race day registration for the half marathon or 5K!
CLOSED SATURDAY
CrossFit Montgomery trainer David, member Kelly, and two friends are participating in the Inaugural Disney Wine & Dine Half Marathon on October 2, 2010 in Orlando, Florida. The Boneyard will be closed Saturday, October 2. Monday morning classes are 5:00 and 5:30. The Boneyard will close at 6:30 a.m. on Monday. Our regular schedule resumes Monday evening.
Four Rounds for Time:
– 50 Air Squats
– 400m Run
Categories
2010-09-27 UGS
Four Rounds
1a. 5 Sandbag Shoulder & Squat Drops
1b. 10 Box Jumps
Four Rounds
2a. 10 Tire Flips
2b. 1 Leg Blaster
Four Rounds
3a. 100′ Tire Drag
3b. 1 Pyramid Suicide
50 Weighted Situps
Front Squat
– 5 x 3
Run Repeats
– 3 x 800m (75 Seconds Rest)
Jerk
– 5 x 3
For Time:
– 50 Air Squats
– 400m Run
– 40 Situps
– 400m Run
– 30 Pushups
– 400m Run
– 20 Pullups
– 400m Run
– 10 Burpees