2017-11-01

2017-11-01

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 A: Metcon (AMRAP – Rounds and Reps) EMOM – 8:00 – 1 Power Clean (.75x BW/.6x […]

2017-10-31

2017-10-31

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. 3x: Warmup #3 (No Measure) – 10 Overhead Squats – 10 Burpees WOD Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsScaled: 3 Rounds

2017-10-16

2017-10-16

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 […]

Halloween WOD

Halloween WOD

CrossFit Montgomery – CF Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD (teams of 2) AMRAP 31 10 Deadly Deadlifts (115/85) 10 Boo Burpees 10 Freaky Front Squats (115/85) 10 Pumpkin Slams (40/20) 10 Haunted Hang Cleans (115/85) 10 Frog Jumps (20/14) 10 Wicked Wall Balls (20/14) 10 Cauldron Swings (53/35) 10 Skull Squats […]

2017-10-27

2017-10-27

CrossFit Montgomery – CF Warm-up – 400m Run Band Pulls – 25m High Kicks – 25m Side to Side Lunges – 25m Fanny Kickers – 25m Inch Worms Four Rounds – 5 Single Legged Deadlifts (Each leg) – 5 Burpee Broad Jumps Note: No weight. Mobility – Hip #2 (No Measure) Banded Hip Distraction – […]

2017-10-26

2017-10-26

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 […]

2017-10-25

2017-10-25

CrossFit Montgomery – CF Warm-up -500m Row 1x: Warmup #3 (No Measure) – 10 Overhead Squats – 10 Burpees Mobility – Hip #1 (No Measure) – 3 Position Piriformis and Hip Capsule Mobility1 Minute each position each leg. 1x: Warmup #3 (No Measure) – 10 Overhead Squats – 10 Burpees Weightlifting A: Metcon (AMRAP – […]

2017-10-24

2017-10-24

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 #1 (No Measure) – 5 Pullups – 10 Pushups – 15 Air Squats 2x: Warmup #1 (No Measure) – 5 Pullups – 10 Pushups – 15 Air Squats […]

2017-10-23

2017-10-23

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 Weightlifting Overhead Squat (1RM – 15:00) Metcon Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, […]