CrossFit Montgomery » Thruster http://www.crossfitmontgomery.com Fri, 10 Feb 2012 04:24:36 +0000 en hourly 1 http://wordpress.org/?v=3.0.1 2012-02-03 http://www.crossfitmontgomery.com/2012/02/02/2012-02-03/ http://www.crossfitmontgomery.com/2012/02/02/2012-02-03/#comments Fri, 03 Feb 2012 04:54:47 +0000 CrossFitMGM http://www.crossfitmontgomery.com/?p=7708 CrossFit WOD
Five Rounds
- 5 Muscle Up Progressions

OTM – 10 Minutes
- 2 Thrusters (135#/95#)
- 4 SDHLP (135#/95#)

Mobility WOD

]]> http://www.crossfitmontgomery.com/2012/02/02/2012-02-03/feed/ 0 2012-01-25 http://www.crossfitmontgomery.com/2012/01/24/2012-01-25/ http://www.crossfitmontgomery.com/2012/01/24/2012-01-25/#comments Wed, 25 Jan 2012 00:00:00 +0000 CrossFitMGM http://www.crossfitmontgomery.com/?p=7649 CrossFit WOD
For Time:
- 500m Row
- 50 Barbell Thrusters
- 50 Situps
- 50 KBHPs
- 50 Burpees

Mobility WOD

]]> http://www.crossfitmontgomery.com/2012/01/24/2012-01-25/feed/ 0 2011-12-22 WOD http://www.crossfitmontgomery.com/2011/12/21/2011-12-22-wod/ http://www.crossfitmontgomery.com/2011/12/21/2011-12-22-wod/#comments Thu, 22 Dec 2011 04:32:10 +0000 CrossFitMGM http://www.crossfitmontgomery.com/?p=7328 Daily WOD

“Monte’s Mountain”
1 to 10 to 1 Pyramid:
- 1 Arm KB Swing
- 1 Arm KB Clean
- 1 Arm KB Thruster

*Work your way up the ladder. If you fail and have to put the kettlebell down you have reached your last round. Complete the reps for that round and then work your way back down to one rep.

Endurance WOD
Two to Six Rounds:
- 1000m Run
- 3 Minute Recovery
*Hold 3 to 5 seconds.

]]> http://www.crossfitmontgomery.com/2011/12/21/2011-12-22-wod/feed/ 0 2011-12-17 Saturday WOD http://www.crossfitmontgomery.com/2011/12/16/2011-12-17-saturday-wod/ http://www.crossfitmontgomery.com/2011/12/16/2011-12-17-saturday-wod/#comments Fri, 16 Dec 2011 14:29:06 +0000 CrossFitMGM http://www.crossfitmontgomery.com/?p=7276 In the spirit of Christmas, CrossFit Montgomery will do a Twelve Days of Christmas workout at 10 a.m.  We will perform the movements like the song, “Twelve Days of Christmas”….1 handstand pushup, 2 thrusters, 1 handstand pushup, 3 burpees, 2 thrusters, 1 handstand pushup, and so forth…

Merry Christmas and Happy Holidays from David, Jennie and Franky (The Boneyard Mascot)!

Twelve Days of Christmas
1st Day – 1 Handstand Pushup
2nd Day – 2 Thrusters (24kg/16kg; 95#/65#)
3rd Day – 3 Burpees
4th Day – 4 Box Jumps (24″)
5th Day – 5 Pullups
6th Day – 6 Air Squats
7th Day – 7 KB Swings (24kg/16kg)
8th Day – 8 Situps
9th Day – 9 Pushups
10th Day – 10 Wall Balls (20#/14#)
11th Day – 11 Walking Lunges
12th Day – (12) 100M Rows

]]> http://www.crossfitmontgomery.com/2011/12/16/2011-12-17-saturday-wod/feed/ 3 2011-12-09 WOD http://www.crossfitmontgomery.com/2011/12/08/2011-12-09-wod/ http://www.crossfitmontgomery.com/2011/12/08/2011-12-09-wod/#comments Fri, 09 Dec 2011 00:00:15 +0000 CrossFitMGM http://www.crossfitmontgomery.com/?p=7214 Daily WOD
“Fran” Friday
21-15-9 reps:
- Thrusters (95#/65#)
- Pullups

Mobility WOD

]]> http://www.crossfitmontgomery.com/2011/12/08/2011-12-09-wod/feed/ 0 2011-11-23 WOD http://www.crossfitmontgomery.com/2011/11/22/2011-11-23-wod/ http://www.crossfitmontgomery.com/2011/11/22/2011-11-23-wod/#comments Wed, 23 Nov 2011 00:00:30 +0000 CrossFitMGM http://www.crossfitmontgomery.com/?p=7139 Daily WOD
Running “Jackie”
- 800m Run
- 50 Thrusters
- 30 Pullups

Mobility WOD

]]> http://www.crossfitmontgomery.com/2011/11/22/2011-11-23-wod/feed/ 0 2011-11-01 WOD http://www.crossfitmontgomery.com/2011/10/31/2011-11-01-wod/ http://www.crossfitmontgomery.com/2011/10/31/2011-11-01-wod/#comments Mon, 31 Oct 2011 23:00:44 +0000 CrossFitMGM http://www.crossfitmontgomery.com/?p=7019 Daily WOD
AMRAP – 10 Minutes:
- 5 Thruster (95#/65#)
- 5 SDLHP (95#/65#)
- 10 Situp

Endurance WOD
“Tosh”
Three Rounds:
-200m Run (rest time equal to run time)
-400m Run (rest time equal to run time)
-600m Run (rest time equal to run time)

Mobility WOD

]]> http://www.crossfitmontgomery.com/2011/10/31/2011-11-01-wod/feed/ 1 2011-09-26 WOD http://www.crossfitmontgomery.com/2011/09/25/2011-09-26-wod/ http://www.crossfitmontgomery.com/2011/09/25/2011-09-26-wod/#comments Mon, 26 Sep 2011 00:03:15 +0000 CrossFitMGM http://www.crossfitmontgomery.com/?p=6816 Four Rounds for time:
- 3 Thruster (135#/95#)
- 3 Push Press (135#/95#)
- 3 Front Squat (135#/95#)
- 15 Pullup

]]> http://www.crossfitmontgomery.com/2011/09/25/2011-09-26-wod/feed/ 0 2011-09-20 WOD http://www.crossfitmontgomery.com/2011/09/19/2011-09-20-wod/ http://www.crossfitmontgomery.com/2011/09/19/2011-09-20-wod/#comments Mon, 19 Sep 2011 23:00:59 +0000 CrossFitMGM http://www.crossfitmontgomery.com/?p=6764 “Monte’s Mountain”

1 to 10 to 1:
- 1 Arm KB Swing
- 1 Arm KB Clean
- 1 Arm KB Thruster

]]> http://www.crossfitmontgomery.com/2011/09/19/2011-09-20-wod/feed/ 6 2011-08-27 Saturday Schedule http://www.crossfitmontgomery.com/2011/08/26/2011-08-27-saturday-schedule/ http://www.crossfitmontgomery.com/2011/08/26/2011-08-27-saturday-schedule/#comments Fri, 26 Aug 2011 16:00:52 +0000 CrossFitMGM http://www.crossfitmontgomery.com/?p=6595 Join us at 9 and 10 a.m. as we honor the heros killed in action August 6, 2011 by completing the “31Heros” WOD.

“31Heroes”
AMRAP 31 Min.

  • 8 Thrusters (155#/105#)
  • 6 Rope Climbs (15 ft. ascent)
  • 11 Box Jumps (30″/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off. As always, we will scaled and modify the movements where necessary. Score = Total # of reps.

FREE SATURDAY
Prospective Members can join us for a free tour and a free workout at 10 a.m. For those who have worked out with us before and would like to drop in for a visit, our drop-in fee is $12 ($10 for military). If you plan to work out, be sure to wear comfortable clothes and shoes and bring your water bottle. You’ll be moving around and breaking a sweat!

BISCUITS GAME
Congratulations to David, Jennie, Sara, Jamie, Wendy, Trey, Russ, Dawn, Mark, Mike, Kevin, Chelle, Christy, Jof, Britt, Angela, Chris, Lindsy, Sasha, Jeff, Lauren, Tim, and Sam Ivery for winning a free ticket to Saturday night’s Biscuits Baseball game. We announced on Facebook and via email that the first 20 people to contact us would receive a free ticket. All those who contacted us received a ticket. If you want to join us, we are meeting at the Riverwalk Stadium Box Office (Google Map) at 6:40 p.m.

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