2017-12-29

2017-12-29

CrossFit Montgomery – CF Warm-up Three Rounds – 150 Single Unders – 10 Pushup – 20 Hollow Rock Skill 5:00 – Skin the Cat WOD A: Metcon (AMRAP – Rounds and Reps) AMRAP – 20:00 – 5 Front Rack Lunges (each) – 10 Push Press (95#/65#) – 15 Calories Rower

2017-12-28

2017-12-28

CrossFit Montgomery – CF Warm-up – 2:00 Double Under Practice Three Rounds – 10 Jumping Jacks – 10 PVC Good Mornings – 10 Mountain Climbers Weightlifting A: Back Squat (15:00 – Heavy Double) Finisher B: Metcon (AMRAP – Rounds) EMOM – 16:00 – Odd: 10 Power Snatch (95#/65#) – Even: 10 Box Jumps (30″/24″)

2017-12-27

2017-12-27

CrossFit Montgomery – CF Warm-up Five Rounds – 10 PVC Passthroughs – 10 PVC Good Mornings – 10 PVC Overhead Squats – 5 Squat Thrust WOD A: Metcon (AMRAP – Reps) Five Rounds – 1:00 Situps – 1:00 Box Jumps (24″/20″) – 1:00 Max KB Swings (24kg/16kg) – 1:00 Rest Finisher B: Metcon (No Measure) […]

Boxing Day Bonanza

Boxing Day Bonanza

CrossFit Montgomery – CF WOD Boxing Day Bonanza (AMRAP – Rounds and Reps) EMOM – 27:00 1st minute: 3 heavy power cleans (60-75% of 1 rep max) 2nd minute: 5 bar-facing burpees 3rd minute: 7 pull-upsScore as total rounds completed. If you do not finish a movement in the minute, you must finish the reps […]

2017-12-22

2017-12-22

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 – […]

2017-12-21

2017-12-21

CrossFit Montgomery – CF Warm-up – 4:00 Rowing 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 WOD Serial Death By Cindy (AMRAP – Rounds and Reps) With a continuously running clock do one pullup […]

2017-12-20

2017-12-20

CrossFit Montgomery – CF Warm-up -500m Row 2x: 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. 2x: Warmup #3 (No Measure) – 10 Overhead Squats – 10 Burpees WOD Nancy Does Deads (Time) […]

2017-12-19

2017-12-19

CrossFit Montgomery – CF Warm-up – 1:00 Single Unders – 1:00 Double Unders – 1:00 Single Unders – 1:00 Double Unders – 1:00 Single Unders Warm-up – Posterior Chain (No Measure) Fascial conditioning.3 x 20 reps of each 3x: Warmup #3 (No Measure) – 10 Overhead Squats – 10 Burpees Skill 15:00 – 1 Snatch […]

2017-12-18

2017-12-18

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 Power Snatch (1RM – 15:00) Metcon Finisher Aerobic Add-On or Anabolic Add-On Power “Elizabeth” (Time) 21-15-9 […]

2017-12-15

2017-12-15

CrossFit Montgomery – CF Warm-up – 500m Row Band Pulls – 25m High Kicks – 25m Side to Side Lunges – 25m Fanny Kickers – 25m Inch Worms Four Rounds – 5 Goblet Squats – 5 Burpee Broad Jumps Mobility – Hip #1 (No Measure) – 3 Position Piriformis and Hip Capsule Mobility Gymnastics Five […]