CrossFit Montgomery » Underground Strength http://www.crossfitmontgomery.net CrossFit Training in Montgomery, Alabama. Functional Fitness for Everyone Wed, 28 Jul 2010 23:00:50 +0000 en hourly 1 http://wordpress.org/?v=3.0 2010-07-28 UGS http://www.crossfitmontgomery.net/2010/07/27/2010-07-28-ugs/ http://www.crossfitmontgomery.net/2010/07/27/2010-07-28-ugs/#comments Tue, 27 Jul 2010 23:00:58 +0000 41Fitness http://www.crossfitmontgomery.net/?p=3503 Five Rounds
1a. 3 Standing Press

Four Rounds
2a. Leg Blaster
2b. 1-3 Rope Climb

Three Rounds
3a. 100′ Tire Drag
3b. 50′ Tire Press
3c. 50′ Tire Row

Five Rounds
4a. 10 GHD Situps

*Leg Blaster = 20 Air Squats, 10 Lunges (each leg), 10 Jumping Lunges (each leg), 10 Jumping Squats
Courtesy of Rob Shaul @ mountainathlete.com

]]> http://www.crossfitmontgomery.net/2010/07/27/2010-07-28-ugs/feed/ 0 2010-07-26 UGS http://www.crossfitmontgomery.net/2010/07/25/2010-07-26-ugs/ http://www.crossfitmontgomery.net/2010/07/25/2010-07-26-ugs/#comments Sun, 25 Jul 2010 23:00:48 +0000 41Fitness http://www.crossfitmontgomery.net/?p=3501 Five 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′ Farmers Walk
4b. 20 Tread Chops

]]> http://www.crossfitmontgomery.net/2010/07/25/2010-07-26-ugs/feed/ 0 2010-07-23 UGS http://www.crossfitmontgomery.net/2010/07/22/2010-07-23-ugs/ http://www.crossfitmontgomery.net/2010/07/22/2010-07-23-ugs/#comments Thu, 22 Jul 2010 23:00:09 +0000 41Fitness http://www.crossfitmontgomery.net/?p=3422 Five Rounds
1a. 5 Sumo Deadlifts

Four Rounds
2a. 15 Goblet Squats
2b. Max Ring Dips

Four Rounds
3a. 10 Glute Ham Raises
3b. Max Pullups

4. 50 Knees to Elbows

]]> http://www.crossfitmontgomery.net/2010/07/22/2010-07-23-ugs/feed/ 0 2010-07-21 UGS http://www.crossfitmontgomery.net/2010/07/20/2010-07-21-ugs/ http://www.crossfitmontgomery.net/2010/07/20/2010-07-21-ugs/#comments Tue, 20 Jul 2010 23:00:14 +0000 41Fitness http://www.crossfitmontgomery.net/?p=3420 Five Rounds
1a. 3 Standing Press

Four Rounds
2a. Leg Blaster
2b. 1-3 Rope Climb

Three Rounds
3a. 100′ Tire Drag
3b. 50′ Tire Press
3c. 50′ Tire Row

Five Rounds
4a. 10 GHD Situps

*Leg Blaster = 20 Air Squats, 10 Lunges (each leg), 10 Jumping Lunges (each leg), 10 Jumping Squats
Courtesy of Rob Shaul @ mountainathlete.com

]]> http://www.crossfitmontgomery.net/2010/07/20/2010-07-21-ugs/feed/ 0 2010-07-19 UGS http://www.crossfitmontgomery.net/2010/07/18/2010-07-19-ugs/ http://www.crossfitmontgomery.net/2010/07/18/2010-07-19-ugs/#comments Mon, 19 Jul 2010 00:16:09 +0000 41Fitness http://www.crossfitmontgomery.net/?p=3418 Five 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′ Farmers Walk
4b. 20 Tread Chops

]]> http://www.crossfitmontgomery.net/2010/07/18/2010-07-19-ugs/feed/ 0 2010-07-16 UGS http://www.crossfitmontgomery.net/2010/07/15/2010-07-16-ugs/ http://www.crossfitmontgomery.net/2010/07/15/2010-07-16-ugs/#comments Thu, 15 Jul 2010 23:00:18 +0000 41Fitness http://crossfitmontgomery.net/?p=3188 Five Rounds
1a. 5 Sumo Deadlifts

Four Rounds
2a. 15 Goblet Squats
2b. Max Ring Dips

Four Rounds
3a. 10 Glute Ham Raises
3b. Max Pullups

4. 50 Knees to Elbows

]]> http://www.crossfitmontgomery.net/2010/07/15/2010-07-16-ugs/feed/ 0 2010-07-14 UGS http://www.crossfitmontgomery.net/2010/07/13/2010-07-14-ugs/ http://www.crossfitmontgomery.net/2010/07/13/2010-07-14-ugs/#comments Tue, 13 Jul 2010 23:00:33 +0000 41Fitness http://crossfitmontgomery.net/?p=3179 Five Rounds
1a. 3 Standing Press

Four Rounds
2a. Leg Blaster
2b. 1-3 Rope Climb

Three Rounds
3a. 100′ Tire Drag
3b. 50′ Tire Press
3c. 50′ Tire Row

Five Rounds
4a. 10 GHD Situps

*Leg Blaster = 20 Air Squats, 10 Lunges (each leg), 10 Jumping Lunges (each leg), 10 Jumping Squats
Courtesy of Rob Shaul @ mountainathlete.com

]]> http://www.crossfitmontgomery.net/2010/07/13/2010-07-14-ugs/feed/ 0 2010-07-12 UGS http://www.crossfitmontgomery.net/2010/07/11/2010-07-12-ugs/ http://www.crossfitmontgomery.net/2010/07/11/2010-07-12-ugs/#comments Sun, 11 Jul 2010 23:00:03 +0000 41Fitness http://crossfitmontgomery.net/?p=3167 Five 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′ Farmers Walk
4b. 20 Tread Chops

]]> http://www.crossfitmontgomery.net/2010/07/11/2010-07-12-ugs/feed/ 0 2010-07-09 UGS http://www.crossfitmontgomery.net/2010/07/08/2010-07-09-ugs/ http://www.crossfitmontgomery.net/2010/07/08/2010-07-09-ugs/#comments Thu, 08 Jul 2010 23:00:14 +0000 41Fitness http://41fitness.com/?p=2624 Five 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 Drag
3b. 10 Weighted Hip Extensions

50 Weighted Situps

]]> http://www.crossfitmontgomery.net/2010/07/08/2010-07-09-ugs/feed/ 0 2010-07-07 UGS http://www.crossfitmontgomery.net/2010/07/06/2010-07-07-ugs/ http://www.crossfitmontgomery.net/2010/07/06/2010-07-07-ugs/#comments Tue, 06 Jul 2010 23:00:07 +0000 41Fitness http://41fitness.com/?p=2620 Four Rounds
1a. 1-3 Rope Climbs
1b. 6 Double KB Press

Four Rounds
2a. 5 Weighted Pullups
2b. Max Slam Ball Pushups

Four Rounds
3a. 50′ Rope Pull
3b. 50′ Tire Press

]]> http://www.crossfitmontgomery.net/2010/07/06/2010-07-07-ugs/feed/ 0 2010-07-05 UGS http://www.crossfitmontgomery.net/2010/07/04/2010-07-05-ugs/ http://www.crossfitmontgomery.net/2010/07/04/2010-07-05-ugs/#comments Sun, 04 Jul 2010 23:00:41 +0000 41Fitness http://41fitness.com/?p=2618 Five Rounds
1a. 4 Deadlifts
1b. Max Pushups

Four Rounds
2a. 5 Back Squats
2b. Max Pullups

Three Rounds
3a. 20 Box Jumps
3b. 1 Suicide Run

100 Sledge Strikes

]]> http://www.crossfitmontgomery.net/2010/07/04/2010-07-05-ugs/feed/ 0 2010-07-02 UGS http://www.crossfitmontgomery.net/2010/07/01/2010-07-02-ugs/ http://www.crossfitmontgomery.net/2010/07/01/2010-07-02-ugs/#comments Thu, 01 Jul 2010 23:00:25 +0000 41Fitness http://41fitness.com/?p=2588 “Body Bag” UGS
21-15-9
- Tire Flips (400#)
- Sledge Strikes (20#)
- KB Swing (32kg)
- Sandbag Burpee (60#)

]]> http://www.crossfitmontgomery.net/2010/07/01/2010-07-02-ugs/feed/ 0 2010-06-30 UGS http://www.crossfitmontgomery.net/2010/06/29/2010-06-30-ugs/ http://www.crossfitmontgomery.net/2010/06/29/2010-06-30-ugs/#comments Tue, 29 Jun 2010 23:00:05 +0000 41Fitness http://41fitness.com/?p=2586 Four Rounds
1a. 1-3 Rope Climbs
1b. 6 Double KB Press

Four Rounds
2a. 5 Weighted Pullups
2b. 5 Slam Ball Pushups

Four Rounds
3a. 50′ Rope Pull
3b. 50′ Tire Press

50 Knees to Elbows

]]> http://www.crossfitmontgomery.net/2010/06/29/2010-06-30-ugs/feed/ 0 2010-06-28 UGS http://www.crossfitmontgomery.net/2010/06/27/2010-06-28-ugs/ http://www.crossfitmontgomery.net/2010/06/27/2010-06-28-ugs/#comments Sun, 27 Jun 2010 23:00:50 +0000 41Fitness http://41fitness.com/?p=2582 5 Rounds
1a. 10 Jumping Lunges
1b. 6 Hang Cleans

5 Rounds
2a. 10 Weighted Pushups or Ring Dips
2b. 10 Bentover Double KB Row

3 Rounds
3a. 200′ Tire Drag
3b. 10 Weighted Hip Extensions

50 Weighted Situps

]]> http://www.crossfitmontgomery.net/2010/06/27/2010-06-28-ugs/feed/ 0 2010-06-25 UGS http://www.crossfitmontgomery.net/2010/06/24/2010-06-24-ugs/ http://www.crossfitmontgomery.net/2010/06/24/2010-06-24-ugs/#comments Thu, 24 Jun 2010 23:01:46 +0000 41Fitness http://41fitness.com/?p=2543 4 Rounds
1a. 1-3 Rope Climbs
1b. Suicide Run

4 Rounds
2a. 15 Ring Pushups
2b. Max Ring Rows

4 Rounds
3a. 10 KB Goblet Lunges
3b. 10 KB Snatch & Press

]]> http://www.crossfitmontgomery.net/2010/06/24/2010-06-24-ugs/feed/ 0 2010-06-23 UGS http://www.crossfitmontgomery.net/2010/06/22/2010-06-23-ugs/ http://www.crossfitmontgomery.net/2010/06/22/2010-06-23-ugs/#comments Tue, 22 Jun 2010 23:00:50 +0000 41Fitness http://41fitness.com/?p=2537 5 Rounds
1a. 3-5 Handstand Pushups
1b. Max Pullups

4 Rounds
2a. 10 KB Row
2b. Max Ring Dips

3 Rounds
3a. 150′ Farmers Walk
3b. 20 Sledge Strikes

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