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Archive for July, 2010
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2010-07-12 CrossFit
Posted on July 11, 2010 | 1 CommentCrossFit Total - Back Squat 3 x 1RM - Press 3 x 1RM - Deadlift 3 x 1RM The sum of your best three attempts of the Back Squat, Shoulder Press, and Deadlift... -
2010-07-12 UGS
Posted on July 11, 2010 | No CommentsFive Rounds 1a. 5 Zercher Squat Four Rounds 2a. 15 Suitcase Deadlift 2b. 10 Renegade Row Four Rounds 3a. 10 Front Squat 3b. Max Tactical Pushups Three Rounds 4a. 200′... -
2010-07-11 Rest Day
Posted on July 10, 2010 | No CommentsSundays 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... -
2010-07-10 Open Gym
Posted on July 9, 2010 | 2 CommentsSaturdays are open gym from 9:00 a.m. until noon. You can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will... -
2010-07-09 Strength
Posted on July 8, 2010 | No CommentsLower Body Dynamic Effort 1. 10 x 2 Deadlift 2. 5 x 3 Lunge 3. 5 x 10 Glute Ham Raise -
2010-07-09 UGS
Posted on July 8, 2010 | No CommentsFive Rounds 1a. 10 Jumping Lunges 1b. 6 Hang Cleans Five Rounds 2a. 10 Weighted Pushups or Ring Dips 2b. 10 Bentover Double KB Rows Three Rounds 3a. 200′ Tire... -
2010-07-09 CrossFit
Posted on July 8, 2010 | 3 CommentsFront Squat - 5 Sets Repeats - 4 x 400m -
2010-07-08 CrossFit
Posted on July 7, 2010 | 2 CommentsDeck of Cards Hearts = Pushups Diamonds = Mountain Climbers Spades = Situps Clubs = Air Squats Jokers = Burpees -
2010-07-08 Strength
Posted on July 7, 2010 | 1 CommentUpper Body Dynamic Effort 1. 8 x 3 Pullups 2. 3 x 5 KB Presses 3. 3 x 20 KB Rows 4. 5 x 10 GHD Situps -
2010-07-07 CrossFit
Posted on July 6, 2010 | 5 CommentsJerks - 5 Sets 1 to 10 to 1 - 1 Arm KB Swing - 1 Arm KB Clean - 1 Arm KB Thruster
