2017-08-01

2017-08-01

CrossFit Montgomery – CF Warm-up 10:00 – Rower @ 60% Three Rounds – 3 Plank Lunges – 3 Plank Samsons – 3 Plank Squats Weightlifting A: Back Squat (3 x E3MOM 1.1.1.1.1 Reps @ 85-90% of 1RM) Metcon B: Metcon (Time) For Time – 30 Double Unders – 30 Wall Ball (20#/14# @ 10’/9′) – […]

2017-07-31

2017-07-31

CrossFit Montgomery – CF Warm-up 10:00 – AirDyne @ 60% Band Pulls – 10 Front – 10 Overhead – 10 Behind – 10 Pass Through – 10 Press Weightlifting A: Bench Press (3 x E3MOM 1.1.1.1.1 @ 85-90% of 1RM) Metcon B: Metcon (Time) For Time – 50 Burpee Box Jump Overs (20″/16″)RxPlus: 24″/20″ Anabolic […]

2017-07-28

2017-07-28

CrossFit Montgomery – CF Warm-up 10:00 – Rower @ 60% Three Rounds – 5 Band Pulls (front) – 5 BandOverhead Lunges (each) – 5 Band Pulls (overhead) – 5 Band Sotts Press – 5 Band Pulls (behind) Weightlifting A: Shoulder Press (3 x E3MOM 2.2.2 @ 80-85% of 1RM) Metcon B: Metcon (Time) Three Rounds […]

2017-07-27

2017-07-27

CrossFit Montgomery – CF Warm-up 10:00 – AirDyne @ 60% 1 to 5 Reps – KB Deadlift – KB Russian KB Swing – Skin the cat Weightlifting A: Deadlift (3 x E3MOM 2.2.2.2 @ 80-85%) Metcon B: Metcon (AMRAP – Reps) Tabata – Situp (8 x :20/:10) – Pushup (8 x :20/:10) – Burpee (8 […]

2017-07-26

2017-07-26

CrossFit Montgomery – CF Warm-up 10:00 – Run @ 60% 1 to 3 Reps – Inch Worm – Cobra + Downward Dog – Side to Side Lunge (each) Weightlifting A: Barbell Row (3 x E3MOM 2.2.2.2 Reps @ 80-85% of 1RM) Metcon B: Metcon (AMRAP – Reps) AMRAP – 8:00 – 1k Rower – Max […]

2017-07-25

2017-07-25

CrossFit Montgomery – CF Warm-up 10:00 – Rower @ 60% Three Rounds – 3 Plank Lunges – 3 Plank Samsons – 3 Plank Squats Weightlifting A: Back Squat (3 x E3MOM 2.2.2.2 Reps @ 80-85% of 1RM) Metcon B: Metcon (Time) For Time – 20 Wall Ball (20#/14# @ 10’/9′) – 200m Run – 20 […]

2017-07-24

2017-07-24

CrossFit Montgomery – CF Warm-up 10:00 – AirDyne @ 60% Band Pulls – 10 Front – 10 Overhead – 10 Behind – 10 Pass Through – 10 Press Weightlifting A: Bench Press (3 x E3MOM 2.2.2.2 @ 80-85% of 1RM) Metcon B: Metcon (Time) For Time – 250m Bear Crawl Anabolic Add-On C: Anabolic Add-on […]

2017-07-21

2017-07-21

CrossFit Montgomery – CF Warm-up 10:00 – Rower @ 60% Three Rounds – 5 Band Pulls (front) – 5 BandOverhead Lunges (each) – 5 Band Pulls (overhead) – 5 Band Sotts Press – 5 Band Pulls (behind) Weightlifting A: Shoulder Press (3 x E3MOM 3.3.3 @ 70-75% of 1RM) Metcon B: Metcon (Time) Three Rounds […]

2017-07-20

2017-07-20

CrossFit Montgomery – CF Warm-up 10:00 – AirDyne @ 60% 1 to 5 Reps – KB Deadlift – KB Russian KB Swing – Skin the cat Weightlifting A: Deadlift (3 x E3MOM 3.3.3 @ 70-75%) Metcon B: Metcon (AMRAP – Reps) Tabata – Rower Calories (8 x :20/:10) – Squat (8 x :20/:10) – Weighted […]

2017-07-19

2017-07-19

CrossFit Montgomery – CF Warm-up 10:00 – Run @ 60% 1 to 3 Reps – Inch Worm – Cobra + Downward Dog – Side to Side Lunge (each) Weightlifting A: Barbell Row (3 x E3MOM 3.3.3 Reps @ 70-75% of 1RM) Metcon B: Metcon (AMRAP – Reps) AMRAP – 8:00 – 1k Rower – Max […]