2017-06-02

2017-06-02

CrossFit Montgomery – CF Warm-up – 400m Run Five Rounds – 3 Plank Lunge (each) + 2 Samson Stretch (each) + 1 Piriformis Stretch (each) – 3 Goblet Squats w/ 2 Pause at Bottom Weightlifting A: Metcon (Weight) EMOM – 12:00 – 1 Power Clean B: Metcon (AMRAP – Reps) Four Rounds w/ 2:00 Rest […]

2017-09-28

2017-09-28

CrossFit Montgomery – CF Warm-up – 200m Run – 5 Inch Worms – 10 Squat Thrusts – 15 Mountain Climbers (each) Fascia Conditioning – Anterior (No Measure) Skill L-Sit Progression – Feet Supported – Tucked L-Sit – Single Leg L-Sit – Double Leg L-Sit Apparatus Scaling for L-Sits (Easiest to hardest): – Between two jump […]

2017-09-27

2017-09-27

CrossFit Montgomery – CF Warm-up – 400m Run – 500m Row Five Rounds – 1 Plank Lunge + Samson Stretch + Piriformis Stretch (Each Leg) – 3 Goblet Squats w/ 2 Pause at Bottom Weightlifting A: Overhead Squat (5 x 3 @ 31X1) WOD B1 or B2 B1: Grace (Time) For Time: 30 Clean and […]

2017-09-26

2017-09-26

CrossFit Montgomery – CF Warm-up – 1:00 Single Unders – 1:00 Double Unders – 1:00 Single Unders Warm-up – Posterior Chain (No Measure) Fascial conditioning. 2x: Warmup #2 (No Measure) – 5 Lunges (each) – 10 Situps – 15 Kettlebell Swings WOD A1 or A2 A1: Boneyard Baseline (Time) For Time: – 50 Air Squats […]

2017-09-25

2017-09-25

CrossFit Montgomery – CF Warm-up 10:00 Rower @ 60% Five Rounds – 5 KB Deadlift – 5 Russian KB Swings – 5 OH KB Swings – 1 Inch Worm + Plank Lunge (each leg) Weightlifting A: Power Clean (2/2/2/2/2/2 w/ 2:00 Rest) Metcon B: Metcon (AMRAP – Rounds and Reps) EMOM – 10:00 – 3 […]

2017-09-22

2017-09-22

CrossFit Montgomery – CF Warm-up – 400m Run Band Pulls – 10 Front – 10 Overhead – 10 Behind – 10 Pass Through – 10 Press Skin the Cats – 5 Reps Mobility – Hip #1 (No Measure) – 3 Position Piriformis and Hip Capsule Mobility Weightlifting A: Sumo Deadlift (1RM -15:00) Metcon B: Tabata […]

2017-09-21

2017-09-21

CrossFit Montgomery – CF Warm-up – 200m Run – 5 Inch Worms – 10 Squat Thrusts – 15 Mountain Climbers (each) Fascia Conditioning – Anterior (No Measure) Skill L-Sit Progression – Feet Supported – Tucked L-Sit – Single Leg L-Sit – Double Leg L-Sit Apparatus Scaling for L-Sits (Easiest to hardest): – Between two jump […]

2017-09-20

2017-09-20

CrossFit Montgomery – CF Warm-up – 2:00 Jump Rope Mobility – Hip #2 (No Measure) Banded Hip Distraction – 2:00 Each Hip 3x: Warmup #2 (No Measure) – 5 Lunges (each) – 10 Situps – 15 Kettlebell Swings Metcon Finisher Aerobic Add-On or Anabolic Add-On A: Metcon (AMRAP – Rounds and Reps) AMRAP 1) 0:00 […]

2017-09-19

2017-09-19

CrossFit Montgomery – CF Warm-up – 1:00 Single Unders – 1:00 Double Unders – 1:00 Single Unders Warm-up – Posterior Chain (No Measure) Fascial conditioning. 2x: Warmup #2 (No Measure) – 5 Lunges (each) – 10 Situps – 15 Kettlebell Swings WOD Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), […]

2017-09-18

2017-09-18

CrossFit Montgomery – CF Warm-up – 400m Run 1x: Warmup #1 (No Measure) – 5 Pullups – 10 Pushups – 15 Air Squats Mobility – Hip #1 (No Measure) – 3 Position Piriformis and Hip Capsule Mobility1 Minute each position each leg. 1x: Warmup #1 (No Measure) – 5 Pullups – 10 Pushups – 15 […]