2018-03-01

2018-03-01

CrossFit Montgomery – CF Mobility *Spend ~2:00 on each stretch Foam Roll – Thoracic Banded Shoulder Distraction Foam Roll – Quad and Adductors Couch Stretch Warm-up 3 Rounds :20 second Samson Stretch each side 5 Plank Lunge w/Reach 15 Abmat Sit-Ups 300m Row 10 Pausing Overhead Squats w/PVC then 4 Rounds Burgener’s Warm-up *2 Rounds […]

2018-02-28

2018-02-28

CrossFit Montgomery – CF Warm-up 3 Rounds 15 Cal Row 1 set – 3 toes-to-bar; 6 push-ups; 12 squats 20 Double Unders A: Metcon (2 Rounds for reps) AMRAP 6 x 2AMRAP 6:00 30 Double Unders 24 Wall Balls (20/14) 18 Toes-to Bar Rest 5:00 AMRAP 6:00 15 Double Unders 12 Wall Balls (20/14) 9 […]

2018-02-27

2018-02-27

CrossFit Montgomery – CF Warm-up 3 Rounds 20 Double Unders 10 Sit-ups 8 Squats 6 Push-ups A: Metcon (Weight) E2MOM x 10 (5 sets)5 Push Presses *Start @ ~50% and Build to a heavy set of 5 for today B: Metcon (AMRAP – Reps) Alternating EMOM x16Minute 1 – 15/12 Cal Row Minute 2 – […]

2018-02-26

2018-02-26

CrossFit Montgomery – CF Warm-up 500m Row 3 Rounds 5 Push-ups 7 Sit-ups 9 Banded Good Mornings :30 Samson Stretch (ea side) 12 Overhead Squats w/PVC Skill 10:00 Bar Muscle Up Progressions A: Metcon (AMRAP – Rounds and Reps) AMRAP 1220/15 Cal Row 15 Overhead Squats (95/65) 12 Chest-to-Bar Pull-ups

2018-02-23

2018-02-23

CrossFit Montgomery – CF Warm-up 12 Cal Bike/Row 12 Banded Good Mornings 12 Ab Mat Sit-ups 9 Cal Bike/Row 9 KB Swings 9 Kip Swings 6 Cal Bike/Row 6 Plank Lunges 6 Inch Worms Burgener’s Warm-up A: CF Open 18.1 (AMRAP – Rounds and Reps) Complete as many rounds as possible in 20 minutes of: […]

2018-02-22

2018-02-22

CrossFit Montgomery – CF Mobility *Spend ~2:00 on each stretch Foam Roll – Thoracic Banded Shoulder Distraction Foam Roll – Quad and Adductors Couch Stretch Warm-up 500m Row 2 Rounds 4 Plank Lunges w/Reach (ea leg) 8 Russian KB Swings (53/35) 12 Squats :30 Samson Stretch (ea side) 500m Row 2 Rounds 4 Push-ups 8 […]

2018-02-21

2018-02-21

CrossFit Montgomery – CF Warm-up 15 Cal Row 12 Abmat Sit-ups 9 Banded Good Mornings 12 Cal Row 6 Kip Swings 3 Plank Lunges w/Reach (ea side) 9 Cal Row 5 Pull-ups; 10 Push-ups; 15 Squats A: Metcon (AMRAP – Reps) Alternating EMOM x16Minute 1 – 7 Deadlifts(225/155) + 7 Box Jumps (24/20) *Step-ups are […]

2018-02-20

2018-02-20

CrossFit Montgomery – CF Warm-up 500m Row 2 Round 5 Pull-ups; 10 Push-ups; 15 Squats 250m Row 5 Plank Lunge w/Reach (ea side) 7 Inch Worms :30 Samson Stretch Primer EMOM x10 1 Power Clean + Hang Squat Clean Start @~50% A: Metcon (Time) 3 Rounds for Time500 Meter Row 21 Hang Power Cleans (115/80) […]

2018-02-19

2018-02-19

CrossFit Montgomery – CF Warm-up 3:00 Row 1 Round 5 Pull-ups; 10 Push-ups; 15 Overhead Squats 2:00 Row 6 Plank Lunge w/Reach :30 Samson Stretch 1:00 Row w/Empty Barbell 5 Good Mornings 5 Back Squats 5 Behind the Neck Strict Press 5 Overhead Squats Primer Every 90 seconds x 6 3 Position Power Snatch (Hip; […]

2018-02-16

2018-02-16

CrossFit Montgomery – CF Warm-up 3 Rounds 30 Singles or Double Unders 3 Strict Pull-ups 5 Squat Thrusts 7 Wall Squats 9 Wall Ball Squat Cleans A: Metcon (Time) 5 Rounds50 Double Unders 15 Burpee Box Jump Overs (24/20) 5 Squat Cleans (135/95) Finisher Calf Mobility