2018-08-01

2018-08-01

CrossFit Montgomery – CF View Public Whiteboard Warm-up 2 Rounds: 200m run 2 rounds of cindy PVS Pipe Sequence Burgerner’s Warm-up, Clean Weightlifting Power Clean (3/3/3/3/3) -Touch and go power cleans -start at 50-55% of 1 rep power clean Metcon Metcon (AMRAP – Reps) 6:00 Alternating EMOMThursters (95/65) Pull-ups Think about your pacing in Fran […]

2018-07-31

2018-07-31

CrossFit Montgomery – CF View Public Whiteboard Warm-up Skill 10:00 rope climb skill work Metcon Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP5 Toes 2 Bar 10 Burpees 15 Box Jump Overs (24/20) 20 Jumping lunges total

2018-07-30

2018-07-30

CrossFit Montgomery – CF View Public Whiteboard Warm-up 2 rounds 200m run 5 pull-ups 10 push-ups 15 air squats Mobility: couch stretch Weightlifting Back Squat (5/5/5/5/5) start at 50%-55% Metcon Metcon (AMRAP – Reps) 15:00 EMOM -score is the lowest round for each movementRing Dips: 1st, 4th, 7th, 10th, 13th Sit-ups: 2nd, 5th, 8th, 11th, […]

2018-07-20

2018-07-20

CrossFit Montgomery – CF View Public Whiteboard Warm-up Coaches choice Saman (Time) Retired Thai Navy Seal Saman Kunan tragically gave his life during the rescue effort of 12 boys and their coach who were trapped in an underwater cave. Saman Kunan lost his life after placing oxygen tanks along the route in preparation for the […]

2018-07-19

2018-07-19

CrossFit Montgomery – CF View Public Whiteboard Warm-up High kicks Side to Side Lunge High Knees Butt Kicks Metcon (No Measure) Underground Strength3 Rounds: -100m Sled Push (1 or 1.5x body weight) -10 Bent over barbell row -50m double kb overhead carry 50m offset carry (front rack/farmer’s carry alternate at 25m)

2018-07-18

2018-07-18

CrossFit Montgomery – CF View Public Whiteboard Warm-up 2 Rounds: 200m run 5 Push-ups 10 lunges 15 kb swings Weightlifting Front Squat (20:00 to find a heavy 3) Metcon Metcon (Time) 3 Rounds for Time21 Swings (32kg/24kg) 60 Double Unders 15 Box jump overs (24/20) Finisher Front Plank (1 rep = 1 second)

2018-07-17

2018-07-17

CrossFit Montgomery – CF View Public Whiteboard Warm-up 500m row PVC Pipe warm-up 3 wall walks Skill 10:00 Rope Climb Gymnastics Metcon (6 Rounds for reps) 6:00 EMOM6-8 HSPUs Metcon Metcon (Time) 5 Rounds for time6 Clean & Jerks (95/65; 115/80) 9 Ring Dips 12 Lunges (total)

2018-07-16

2018-07-16

CrossFit Montgomery – CF View Public Whiteboard Warm-up 400m run lunge w/reach across gym, high kick back 5 box jumps,5 kb swings, 5 push-ups Burgerner Warm-up, clean Weightlifting Squat Clean (5 sets of 1.1) start at 70% of 1 rep squat clean and increase as possible Aerobic Conditioner Metcon (Time) 20:00 time cap- 800m run […]

2018-07-03

2018-07-03

CrossFit Montgomery – CF View Public Whiteboard Warm-up 5 Lunge w/ reach each leg 5 Samson stretch eah leg 5 kips wings 5 scap pulls 10-15 russian kbs PVC pipe sequence Burgerner’s Warm-up, Clean Weightlifting Clean Complex EMOM x 7Clean pull from the floor Hang clean Power clean Finisher Metcon (Time) For Time600m run 75 […]

2018-07-02

2018-07-02

CrossFit Montgomery – CF Underground Strength/ Active Recovery View Public Whiteboard Warm-up Across the gym: high kicks side to sid elunge high knees butt kicks lunge w/ reach Metcon (No Measure) Underground Strength/ No measureWork at at a pace/intensity level that makes sense for you today. 4 rounds: 50m sled push 10 tactical lunges each […]