2017-06-01

2017-06-01

CrossFit Montgomery – CF L2 & L3 Warm-up 15:00 – Air Dyne or Run @ 60% WOD Finisher Metcon (Time) Five Rounds – 50/40/30/20/10 Calories Rower – 50/40/30/20/10 Box Jumps (20″/16″) – 50/40/30/20/10 Burpees Tabata Weighted Planks (AMRAP – Rounds and Reps) Tabata (8 x :20/:10) – Weighted RKC Plank Holds

2017-05-31

2017-05-31

CrossFit Montgomery – CF L2 & L3 Warm-up 15:00 – Rower or Run @ 60% WOD Tabata Something Else (AMRAP – Reps) Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and […]

2017-05-30

2017-05-30

CrossFit Montgomery – CF L2 & L3 Warm-up 15:00 – Rower or Run @ 60% Weightlifting Metcon (Weight) Every 3:00 x 6 – 6 Reps Bear ComplexNote: Do the entire complex and repeat six times. Bear Complex: – 1 Power Clean – 1 Front Squat – 1 Push Press – 1 Back Squat – 1 […]

Memorial Day Murph

Memorial Day Murph

CrossFit Montgomery – CF L2 & L3 WOD Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about […]

2017-05-26

2017-05-26

CrossFit Montgomery – CF L2 & L3 Warm-up Two Rounds – 200m Run – 25m High Kicks – 25m Side to Side Lunge 2x: Warmup #2 (No Measure) – 5 Lunges (each) – 10 Situps – 15 Kettlebell Swings WOD A: Metcon (Weight) Five Rounds w/ 2:00 Rest – 4 Turkish Getup (each) – 25m […]

2017-05-25

2017-05-25

CrossFit Montgomery – CF L2 & L3 Warm-up 15:00 – AirDyne or Run @ 60% Metcon Metcon (AMRAP – Rounds and Reps) Ladder – 20:00 – 1 Round of Cindy (5 Pullups, 10 Pushups, 15 Air Squats) – 1:00 RestNote: – 1 Round of Cindy – Rest 1:00 – 2 Rounds of Cindy – Rest […]

2017-05-24

2017-05-24

CrossFit Montgomery – CF L2 & L3 Warm-up 15:00 – Rower or Run @ 60% Weightlifting A: Metcon (AMRAP – Reps) AMRAP – 10:00 – Max Ring Dips – Max Ring RowsNote: Each minute do max reps of ring dips and max reps of ring rows. Aerobic Conditioner B: Metcon (AMRAP – Reps) Five Rounds […]

2017-05-23

2017-05-23

CrossFit Montgomery – CF L2 & L3 Warm-up 15:00 – AirDyne or Run @ 60% WOD A: Metcon (Weight) Every 2:00 x 6 – 2 Front Squat @ 31X1 Aerobic Conditioner B: Metcon (AMRAP – Reps) Station Work For Total Reps – 4:00 Sled Push (180#/135#) – 4:00 Ball Slam (30#/20#) – 4:00 Farmers Carry […]

2017-05-22

2017-05-22

CrossFit Montgomery – CF L2 & L3 Warm-up 15:00 – Rower or Run @ 60% Weightlifting A: Clean and Jerk (1RM – 15:00) Aerobic Conditioner B: Metcon (AMRAP – Reps) For Reps – 1:00 Lunges – 1:00 Pullups – 1:00 Box Jumps (20″/16″) – 1:00 Situps – 1:00 Plank Hold – 1:00 Pushups – 1:00 […]

2017-05-19

2017-05-19

CrossFit Montgomery – CF L2 & L3 Warm-up – 400m Run PVC Pipe Warmup – 10 pass throughs – 10 twists – 10 good mornings – 10 pole stretches – 10 overhead squats 2x: Olympic Warmup (Snatch) (No Measure) – 5 Down and Ups – 5 Shrugs – 5 High Elbows – 5 Muscle Snatches […]