2018-06-01

2018-06-01

CrossFit Montgomery – CF View Public Whiteboard Warm-up 400m Run 2 Rounds 4 Samson Stretches 8 Plank Lunges w/ Reach 12 Bootstrappers A: Metcon (Time) 4 Rounds20 Alternating KB Snatches (53/35) 10 Handstand Push-ups Run 400m Rx+ 3″ Deficit HSPU

2018-05-31

2018-05-31

CrossFit Montgomery – CF View Public Whiteboard Warm-up 3 Rounds 1:00 Row or Bike 5 Kip Swings 10 Push-ups 15 Air Squats Mobility Banded Hamstring Banded Shoulder Distraction Skill Split Jerk A: Metcon (No Measure) Alt E2MOM x610 Banded Good Mornings 10 Front Rack KB Reverse Lunges 10 Sit-ups

2018-05-30

2018-05-30

CrossFit Montgomery – CF View Public Whiteboard Warm-up 400m Run 2 Rounds 10 Hollow Rocks 10 Superman Rocks 10 Inchworms 10 Wall Squats A: Handstand Push-ups (Max Reps) Max Reps 2:00 Rest 1:00 Max Reps 1:30 *score total reps (not required to be unbroken) B: Metcon (Time) Push Press and Toes-to-Bar21 Push Press (95/65) 21 […]

201805-29

201805-29

CrossFit Montgomery – CF View Public Whiteboard Warm-up 400m Run 5-4-3-2-1 Scap Retractions + Kip Swings Plank Lunge w/ Reach Inchworms Burgener Warm-up Primer With light or moderate weight 3 Sets Sotts Press 3 Sets Hang Snatch Pull 3 Sets High Hang Power Snatch A: Snatch (5-4-3) AFAP (As Fast as Possible) 5 Snatches @60%; […]

2018-05-28

2018-05-28

CrossFit Montgomery – CF View Public Whiteboard Warm-up Group Warm-up A: Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To […]

2018-05-25

2018-05-25

CrossFit Montgomery – CF View Public Whiteboard Warm-up 400m Run 2 Rounds 4 Samson Stretches 8 Plank Lunges w/ R 12 Bootstrappers Burgener’s Warm-up A: Metcon (Time) 4 Rounds400m Run 21 Power Cleans (155/105)

2018-05-24

2018-05-24

CrossFit Montgomery – CF View Public Whiteboard Warm-up 3 Rounds 1:00 Row or Bike 5 Kip Swings 10 Push-ups 15 Air Squats Mobility Calves Couch Stretch Aerobic Conditioner Weighted Sprints 8x 100m (weighted vest, wallball or slam ball) Sets 1-4 weighted Sets 5-8 unweighted Rest 1:00 between efforts Skill Pistols

2018-05-23

2018-05-23

CrossFit Montgomery – CF View Public Whiteboard Warm-up 400m Run 3 Rounds 10 Banded Good mornings 10 Sit-ups 10 Air Squats A: Deadlift (3 Rep Touch and Go) Take 15 min to find heavy 3 rep for the day B: Metcon (AMRAP – Reps) Tabata For LifeDeadlift (135/95) Push Jerk (135/95) Lateral Barbell Burpees *score […]

2018-05-22

2018-05-22

CrossFit Montgomery – CF View Public Whiteboard Warm-up 400m Run 5-4-3-2-1- Plank Lunge w/ Reach Inchworms 2 Rounds 10 Hollow Rocks 10 Supermans Burgener Warm-up A: Pull-ups (Max Strict Pull-ups) B: Metcon (3 Rounds for reps) AMRAP 4 x 3AMRAP 4: 21 Hang Power Cleans (115/80) 21 Wallballs (20/14) 21 Calorie Row Rest 4:00 AMRAP […]

2018-05-21

2018-05-21

CrossFit Montgomery – CF Warm-up 3 Rounds 1:30 Row or Bike 5 Scap Retractions 5 Swings 5 Strict Pull-ups 10 Push-ups 15 Air Squats 15 Overhead Squats Burgener Warm-up A: Metcon (No Measure) Snatch ComplexEMOM x 9 Power Snatch + Overhead Squat + Squat Snatch B: Metcon (Time) Run Randy5 Rounds 400m Run 15 Power […]