Mansfield Partner WOD

Mansfield Partner WOD

CrossFit Montgomery – CF View Public Whiteboard Metcon Metcon (Time) 400m Run 50 Back Squats 50 Front Squats 50 Overhead Squats 400m Run 50 Strict Press 50 Push Press 50 Push Jerks 400m Run 50 Hang Power Cleans 50 Hang Power Snatches *Partners Run with the bar **If the bar touches the ground 10 burpee […]

2018-06-29

2018-06-29

CrossFit Montgomery – CF View Public Whiteboard Warm-up 3 Rounds: – 5 burpees – 5 lunges w/ reach, each leg – 5 wall squats Burgerner’s warm-up, clean Clean Complex EMOM x 7Complex: – clean pull from ground – high hang clean – hang squat clean Metcon (Time) Finisher18-15-12-9-6-3 – Cal Row – Sit-ups – Wall […]

2018-06-28

2018-06-28

CrossFit Montgomery – CF intended as active recovery. if you feel fresh enough, you can push the weight/speed to up the intensity, or you can just move through the WOD at a more moderate pace. Focus on good reps and form throughout the WOD. View Public Whiteboard Warm-up Bike/row/run for a combo of 5-7 minutes […]

2018-06-27

2018-06-27

CrossFit Montgomery – CF View Public Whiteboard Warm-up 2 Rounds: – 200m run -1 round of Cindy 27 Squat warm-up Weightlifting Front Squat (3/3/3/3/3) 15:00 to work on a heavy 3. Metcon (Time) 4 Rounds for time– 400m run – 25m bear crawl – 25m burpee broad jump

2018-06-22

2018-06-22

CrossFit Montgomery – CF View Public Whiteboard Warm-up 3 Rounds 5 Burpees 5 Plank Lunges w/reach 5 Wall Squats Burgener’s Warm-up A: Snatch (EMOM x7) Snatch Pull+High Hang Power Snatch+ Hang Squat Snatch B: Metcon (Time) 5 Rounds100 DU Buy-in 5 Rounds 5 Toes-to-Bar 7 Box Jumps (24/20) 9 Push Jerks 95/65) Rx+ (115/80) 11 […]

2018-06-21

2018-06-21

CrossFit Montgomery – CF View Public Whiteboard Warm-up 2:00 Bike 2:00 Run 2:00 Row *Complete in any order Mobility Shoulders – lacrosse ball Banded hamstring stretch Skill Rope Climbing (10 min) Finisher Buy-in: 800m Run (easy/moderate pace) 4 Rounds 50m sled push 50m sled drag 50m offset KB Carry (Front Rack/Farmer’s Carry) alternate at the […]

2018-06-20

2018-06-20

CrossFit Montgomery – CF View Public Whiteboard Warm-up 3 Rounds 200 m Run 5 Pull-ups 10 Push-ups 15 Air Squats A: Push Press (5 x 3) 15:00 to find a heavy 3 rep for the day B: Metcon (AMRAP – Rounds and Reps) AMRAP 153 Thrusters ( 115/80) Rx+ (135/95) 6 HSPU 9 Wallballs (20/14 […]

2018-06-19

2018-06-19

CrossFit Montgomery – CF View Public Whiteboard Warm-up 500m row PVC Pipe (pass through, twists, good mornings, pole stretch) 3-5 wall walks Gymnastics EMOM x8 3-5 HSPU (kipping or strict) A: Metcon (3 Rounds for reps) AMRAP 4 x3AMRAP 4 Row 300m 10 Burpees over Rower 10 Overhead Squats (75/55) Rx+ (95/65) Rest 4:00 AMRAP […]

2018-06-18

2018-06-18

CrossFit Montgomery – CF View Public Whiteboard Warm-up 400m run Lunge w/ reach across the gym Burpee broad jump back 27 squat warm-up Burgener Warm-up A: Clean (EMOM x8 ) 2 TnG Squat Cleans *start at 55% of 1RM and build each round B: Metcon (AMRAP – Rounds and Reps) AMRAP 9100m Run 6 Pull-ups […]

2018-06-15

2018-06-15

CrossFit Montgomery – CF View Public Whiteboard Warm-up 400m Run 25’ Stiff legged bear crawl 25’ Inchworms 25’ Plank Lunge 25’ Spiderman Burgener Warm-up Clean Complex (1 Rep) EMOM x 7Clean Pull+High Hang Squat Clean+Hang Squat Clean B: Metcon (Time) 3 Rounds75 Double Unders 50 Air Squats 25 Deadlifts (185/125)