http://www.crossfitmontgomery.net CrossFit Training in Montgomery, Alabama. Functional Fitness for Everyone Fri, 03 Sep 2010 00:00:19 +0000 en hourly 1 http://wordpress.org/?v=3.0 http://www.crossfitmontgomery.net/2010/09/02/2010-09-03-strength/ http://www.crossfitmontgomery.net/2010/09/02/2010-09-03-strength/#comments Fri, 03 Sep 2010 00:00:19 +0000 41Fitness http://www.crossfitmontgomery.net/?p=3798 Olympic
1. 10 x 2 Clean Drill
2. 5 x 5 Overhead Squat
3. 3 x 10 Back Squat

]]> http://www.crossfitmontgomery.net/2010/09/02/2010-09-03-strength/feed/ 0 http://www.crossfitmontgomery.net/2010/08/31/2010-09-01-strength/ http://www.crossfitmontgomery.net/2010/08/31/2010-09-01-strength/#comments Tue, 31 Aug 2010 23:00:13 +0000 41Fitness http://www.crossfitmontgomery.net/?p=3792 Olympic
1. 5 x 3 Jerk
2. 5 x 3 Turkish Getup/Windmill/OHS
3. 5 x 10 Hang Snatch
4. 5 x 3 Box Jumps

]]> http://www.crossfitmontgomery.net/2010/08/31/2010-09-01-strength/feed/ 0 http://www.crossfitmontgomery.net/2010/08/29/2010-09-30-strength/ http://www.crossfitmontgomery.net/2010/08/29/2010-09-30-strength/#comments Sun, 29 Aug 2010 23:00:03 +0000 41Fitness http://www.crossfitmontgomery.net/?p=3788 Olympic
1. 1RM Power Snatch
2. 1RM Power Clean
3. 5 x 3 Deadlift

]]> http://www.crossfitmontgomery.net/2010/08/29/2010-09-30-strength/feed/ 3 http://www.crossfitmontgomery.net/2010/08/26/2010-08-27-strength/ http://www.crossfitmontgomery.net/2010/08/26/2010-08-27-strength/#comments Thu, 26 Aug 2010 23:00:35 +0000 41Fitness http://www.crossfitmontgomery.net/?p=3737 Olympic Strength
1. 10 x 2 Snatch Drill
2. 3 x 5 Front Squat
3. 3 x 10 Clean High Pull
4. 3 x 10 Back Squat

]]> http://www.crossfitmontgomery.net/2010/08/26/2010-08-27-strength/feed/ 0 http://www.crossfitmontgomery.net/2010/08/24/2010-08-25-strength/ http://www.crossfitmontgomery.net/2010/08/24/2010-08-25-strength/#comments Tue, 24 Aug 2010 23:00:52 +0000 41Fitness http://www.crossfitmontgomery.net/?p=3734 Olympic Strength
1. 5 x 5 Snatch Balance
2. 5 x 1 Turkish Getup/Windmill/OHS
3. 5 x 10 Hang Clean
4. 5 x 3 Box Jumps

]]> http://www.crossfitmontgomery.net/2010/08/24/2010-08-25-strength/feed/ 0 http://www.crossfitmontgomery.net/2010/08/22/2010-08-23-strength/ http://www.crossfitmontgomery.net/2010/08/22/2010-08-23-strength/#comments Sun, 22 Aug 2010 23:00:56 +0000 41Fitness http://www.crossfitmontgomery.net/?p=3731 Olympic Strength
1. 5RM Overhead Squat
2. 3 x 5 Front Squat
3. 3 x 5 Snatch High Pull
4. 3 x 10 Snatch Grip Deadlift

]]> http://www.crossfitmontgomery.net/2010/08/22/2010-08-23-strength/feed/ 0 http://www.crossfitmontgomery.net/2010/08/19/2010-08-20-strength/ http://www.crossfitmontgomery.net/2010/08/19/2010-08-20-strength/#comments Thu, 19 Aug 2010 23:00:02 +0000 41Fitness http://www.crossfitmontgomery.net/?p=3664 Strength – Olympic Lifts
1. 10 x 2 Clean Drill
2. 3 x 5 Overhead Squat
3. 3 x 5 Snatch High Pull
4. 3 x 10 Back Squat

]]> http://www.crossfitmontgomery.net/2010/08/19/2010-08-20-strength/feed/ 0 http://www.crossfitmontgomery.net/2010/08/17/2010-08-18-strength/ http://www.crossfitmontgomery.net/2010/08/17/2010-08-18-strength/#comments Tue, 17 Aug 2010 23:00:55 +0000 41Fitness http://www.crossfitmontgomery.net/?p=3663 Strength – Olympic Lifts
1. 5 x 1 Jerk
2. 5 x 5 Turkish Getup/Windmill/OHS
3. 5 x 10 Hang Snatch
4. 5 x 3 Box Jumps

]]> http://www.crossfitmontgomery.net/2010/08/17/2010-08-18-strength/feed/ 0 http://www.crossfitmontgomery.net/2010/08/15/2010-08-16-strength/ http://www.crossfitmontgomery.net/2010/08/15/2010-08-16-strength/#comments Mon, 16 Aug 2010 01:53:35 +0000 41Fitness http://www.crossfitmontgomery.net/?p=3659 Strength – Olympic Lifts
1. 3RM Front Squat
2. 5 x 3 Overhead Squat
3. 5 x 3 Clean High Pull
4. 3 x 10 Deadlift

]]> http://www.crossfitmontgomery.net/2010/08/15/2010-08-16-strength/feed/ 0 http://www.crossfitmontgomery.net/2010/08/09/2010-08-10-strength/ http://www.crossfitmontgomery.net/2010/08/09/2010-08-10-strength/#comments Mon, 09 Aug 2010 23:00:14 +0000 41Fitness http://www.crossfitmontgomery.net/?p=3627 Upper Body Max Effort
1. 3RM Pullup
2. 3 x 5 Ring Dip
3. 4 x 15 Shrug

]]> http://www.crossfitmontgomery.net/2010/08/09/2010-08-10-strength/feed/ 0 http://www.crossfitmontgomery.net/2010/08/08/2010-08-09-strength/ http://www.crossfitmontgomery.net/2010/08/08/2010-08-09-strength/#comments Sun, 08 Aug 2010 23:00:24 +0000 41Fitness http://www.crossfitmontgomery.net/?p=3625 Lower Body Max Effort
1. 5RM Front Squat
2. 5 x 3 Romanian Deadlift
3. 3 x 20 Back Squat
4. 5 x 10 Weighted Situps

]]> http://www.crossfitmontgomery.net/2010/08/08/2010-08-09-strength/feed/ 0 http://www.crossfitmontgomery.net/2010/08/05/2010-08-06-strength/ http://www.crossfitmontgomery.net/2010/08/05/2010-08-06-strength/#comments Thu, 05 Aug 2010 23:00:01 +0000 41Fitness http://www.crossfitmontgomery.net/?p=3558 Lower Body Dynamic Effort
1. 10 x 2 Deadlift
2. 5 x 3 Good Morning
3. 5 x 10 Glute Ham Raise

]]> http://www.crossfitmontgomery.net/2010/08/05/2010-08-06-strength/feed/ 0 http://www.crossfitmontgomery.net/2010/08/04/2010-08-05-strength/ http://www.crossfitmontgomery.net/2010/08/04/2010-08-05-strength/#comments Wed, 04 Aug 2010 23:00:24 +0000 41Fitness http://www.crossfitmontgomery.net/?p=3556 Upper Body Dynamic Effort
1. 8 x 3 Floor Press
2. 3 x 5 Pullup
3. 3 x 20 KB Rows
4. 5 x 10 GHD Situp

]]> http://www.crossfitmontgomery.net/2010/08/04/2010-08-05-strength/feed/ 0 http://www.crossfitmontgomery.net/2010/08/02/2010-08-03-strength/ http://www.crossfitmontgomery.net/2010/08/02/2010-08-03-strength/#comments Mon, 02 Aug 2010 23:00:56 +0000 41Fitness http://www.crossfitmontgomery.net/?p=3554 Upper Body Max Effort
1. 5RM Standing Press
2. 5 x 3 Barbell Row
3. 4 x 15 KB Row

]]> http://www.crossfitmontgomery.net/2010/08/02/2010-08-03-strength/feed/ 0 http://www.crossfitmontgomery.net/2010/08/01/2010-08-02-strength/ http://www.crossfitmontgomery.net/2010/08/01/2010-08-02-strength/#comments Sun, 01 Aug 2010 23:00:17 +0000 41Fitness http://www.crossfitmontgomery.net/?p=3552 Lower Body Max Effort
1. 3RM Sumo Deadlift
2. 3 x 5 Good Morning
3. 2 x 30 KB Swing
4. 5 x 10 Knee Raises

]]> http://www.crossfitmontgomery.net/2010/08/01/2010-08-02-strength/feed/ 0 http://www.crossfitmontgomery.net/2010/07/29/2010-07-30-strength/ http://www.crossfitmontgomery.net/2010/07/29/2010-07-30-strength/#comments Thu, 29 Jul 2010 23:00:55 +0000 41Fitness http://www.crossfitmontgomery.net/?p=3498 Lower Body Dynamic Effort
1. 10 x 2 Box Squat
2. 3 x 5 Split Squats
3. 5 x 10 Hip Extension

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