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Archive for May, 2011
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2011-05-11 WOD
Posted on May 10, 2011 | 3 CommentsTabata Circuit Three Rounds: - KB Swing (2 x 20/10) - Situp (3 x 20/10) - Double Under (4 x 20/10) - Rest 30 Seconds -
2011-05-10 WOD
Posted on May 9, 2011 | No CommentsAMRAP – 7 Minutes - 7 SDHP - 7 Mountain Climbers - 7 Pushups Three Rounds 2a. 2 Push Press 2b. 5 Front Squat Three Rounds 3a. 7 KB Rows 3b. 7 Pullups 3c. 7 KB... -
2011-05-09 WOD
Posted on May 8, 2011 | No CommentsDeadlift 2-2-2-2-2-2 Four Rounds - 30 seconds of Burpees - 30 seconds of Box Jumps - 60 seconds of Rest Mobility WOD Beyond the Whiteboard -
2011-05-08 Rest Day
Posted on May 8, 2011 | 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... -
2011-05-07 Open Gym, Foundations, Free Saturday
Posted on May 6, 2011 | 1 CommentSaturday Schedule Note: Operating hours for Saturdays are now 8:00 – 11:00 a.m. 8:00 – 10:00 a.m. FOUNDATIONS A new Foundations class starts Week 1. It’s not too late to join the... -
2011-05-06 WOD
Posted on May 5, 2011 | No CommentsAnnie 50-40-30-20-10: - Double Unders - Situps Mobility WOD Beyond the Whiteboard -
2011-05-05 WOD
Posted on May 4, 2011 | 1 CommentAMRAP – 20 Minute - 5 Deadlift - 5 Pullups - 5 Handstand Pushups - 10 KB Swings - 10 Overhead Lunges - 10 Slam Balls -
2011-05-04 WOD
Posted on May 3, 2011 | 5 CommentsIn honor of the SEAL community we will be doing a Hero WOD to honor one of their fallen, Navy Lieutenant Michael Murphy. “Murph” For time: - 1 mile Run... -
2011-05-03 WOD
Posted on May 2, 2011 | 2 CommentsFour Rounds 1a. 6 Skin the Cat Four Rounds 2a. 6 Hang Power Cleans 2b. 6 High Box Jumps Four Rounds 3a. 6 Clean and Press (right) 3b. 6 Clean... -
2011-05-02 WOD
Posted on May 1, 2011 | 3 CommentsFive Rounds: - 5 Back Squats (225#/155#) - 200m Sprint Mobility WOD Beyond the Whiteboard
