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Archive for August, 2010
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2010-08-16 Strength
Posted on August 15, 2010 | No CommentsStrength – Olympic Lifts 1. 3RM Front Squat 2. 5 x 3 Overhead Squat 3. 5 x 3 Clean High Pull 4. 3 x 10 Deadlift -
2010-08-16 CrossFit
Posted on August 15, 2010 | No Comments“Coe” Ten Rounds for Time: - 10 Thruster (95#/65#) - 10 Ring Pushup Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery... -
2010-08-15 Rest Day
Posted on August 15, 2010 | No CommentsHappy Birthday to trainer David! He’s the big 3-0 today! Sundays are rest days at CrossFit Montgomery. 23:1 … The ratio 23:1 represents 23 hours of free time (time spent... -
2010-08-14 Open Gym
Posted on August 13, 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... -
2010-08-13 CrossFit
Posted on August 12, 2010 | 2 CommentsAMRAP – 20 Minutes - 7 Back Squat (185#/135#) - 10 Overhead Walking Lunge -Right (45#/30#) - 7 Burpee - 10 Overhead Walking Lunge -Left (45#/30#) -
2010-08-12 CrossFit
Posted on August 11, 2010 | 3 CommentsFive Rounds for Time: - 5 Muscle Ups - 10 Overhead Squat (115#/75#) - 15 Toes to Bar - 20 GHD Situps -
2010-08-11 CrossFit
Posted on August 10, 2010 | 2 CommentsThree Rounds for Time: - 500m Row - 30 Box Jump (24″/20″) - 25 Back Extension - 20 Deadlift (205#/155#) -
2010-08-10 CrossFit
Posted on August 9, 2010 | 1 CommentSnatch - 1RM Clean and Jerk - 1RM AMRAP – 10 Minutes: - 6 Squat Clean (135#/95#) - 12 Pullup - 24 Double Under -
2010-08-10 Strength
Posted on August 9, 2010 | No CommentsUpper Body Max Effort 1. 3RM Pullup 2. 3 x 5 Ring Dip 3. 4 x 15 Shrug -
2010-08-09 UGS
Posted on August 8, 2010 | No CommentsFour 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....
