2018-11-01

2018-11-01

CrossFit Montgomery – CF View Public Whiteboard Warm-up 2 rounds 200m run 5 lunges with reach each leg 10 kettle bell swings 15 sit ups in between rounds, do 1:00 couch stretch each leg after two rounds: 1:00 bench with dumbell shoulder stretch 1:00 cossack squat each leg (alternate :30 seconds) Weightlifting Front Squat (23:00 […]

2018-10-31

2018-10-31

CrossFit Montgomery – CF View Public Whiteboard Warm-up 100m run lunge with reach across gym, high kick back 100m run side to side lunge across gym, burpee broad jump back 100m run inch worm half away across gym, walking single leg deadlift (no weight) back 100m run high knees across gym, fanny kickers back practice […]

2018-10-30

2018-10-30

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon Do either Baseline or Baseline 2. Boneyard Baseline (Time) For Time: – 50 Air Squats – 400m Run – 40 Situps – 400m Run – 30 Pushups – 400m Run – 20 Pullups – 400m Run – 10 Burpees Boneyard Baseline 2 (Time) For Time: – […]

2018-10-29

2018-10-29

CrossFit Montgomery – CF View Public Whiteboard Warm-up Two rounds: 250m row 1 rd cindy banded sequence to wake up glutes: place both feet on band, while holding band palms down. cross the band, making an “X” in front of you. do 2 rounds, stepping left 5 times and right 5 times. Weightlifting The CrossFit […]

2018-10-26

2018-10-26

Announcements Hurricane Michael Relief Fundraiser October 27th! This will be in place of our normal Saturday group WOD CrossFit Montgomery – CF View Public Whiteboard Warm-up on the board Weightlifting Hang Clean (2/2/2/2/2) start heavy, stay heavy Finisher Metcon (Time) Cal Row and Burpees15/12/9/6 cal row burpees over the rower (like a barbell burpee)

2018-10-25

2018-10-25

Announcements Hurricane Michael Relief Fundraiser October 27th! This will be in place of our normal Saturday group WOD CrossFit Montgomery – CF View Public Whiteboard Warm-up on the board Skill 10:00 bar muscle-up work Underground Strength Metcon (Weight) Undergound Strength5 Rounds: 50m sled push (1.5-2x bodyweight) *50m double kettlebell overhead carry (unbroken) *50m front rack […]

2018-10-24

2018-10-24

Announcements Hurricane Michael Relief Fundraiser October 27th! This will be in place of our normal Saturday group WOD CrossFit Montgomery – CF View Public Whiteboard Warm-up 6:00 bike/row/run combo pvc pipe warm up burpee broad jump across the gym dumbell should stretch on the bench barbell shoulder warm-up Weightlifting Split Jerk (2/2/2/2/2) start at 65-70% […]

2018-10-23

2018-10-23

Announcements Hurricane Michael Relief Fundraiser October 27th! This will be in place of our normal Saturday group WOD CrossFit Montgomery – CF View Public Whiteboard Warm-up on the board Metcon Metcon (Time) 5 Rounds200m run 9 wall balls 6 box jumps 3 deadlifts (rx: 225/155; rx+265/175) 1:00 Rest Finisher Metcon (AMRAP – Reps) 5:00 EMOM:40 […]

2018-10-22

2018-10-22

Announcements Hurricane Michael Relief Fundraiser October 27th! This will be in place of our normal Saturday group WOD CrossFit Montgomery – CF View Public Whiteboard Warm-up 250m row 2 rounds cindy in between rounds of Cindy, do 1:00 couch stretch each leg after the 2nd round of Cindy use lacrosse ball around shoulder blades 2 […]

2018-10-19

2018-10-19

Announcements Hurricane Michael Relief Fundraiser October 27th! This will be in place of our normal Saturday group WOD CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Shoulder Press (2/2/2/2/2) start at 65-70% should take around 15:00 minutes Finisher Metcon (Time) 3x4x4003 Rounds of 4 Movements with 16 reps each: 16 Thrusters – 95/65 16 […]