2019-01-18

2019-01-18

Announcements Nutrition Challenge WoD and Breakfast this Saturday! WoD at 9:00am, breakfast to follow! CrossFit Montgomery – CF View Public Whiteboard Warm-up on the board *notes in general for today – we will have to be efficient in moving through today’s WOD to stay in an hour. Weightlifting 15:00 Split Jerk (5/5/3/3/3/1/1/1) if you think […]

2019-01-17

2019-01-17

Announcements Nutrition Challenge WoD and Breakfast this Saturday! WoD at 9:00am, breakfast to follow! CrossFit Montgomery – CF View Public Whiteboard Warm-up on board Skill 10:00 Bar Muscle Up Underground Strength Metcon (Weight) 5 Rounds50m sled push (25m high/25m low) *8 bent over rows (either single arm with kb, or bent over barbell row) *8 […]

2019-01-06

2019-01-06

CrossFit Montgomery – CF View Public Whiteboard Warm-up on the board Weightlifting Clean Complex 7:00 EMOM – clean complex: – clean pull, high hang clean, hang squat clean Finisher Metcon (Time) 5 Rounds for Time15/12 Cal Row 10 OH Lunges (total) (45#/25#) 5 Deadlifts (rx: 255/185; 295/210) :30 second rest Accessory Option A) 3 Rounds: […]

2019-01-15

2019-01-15

CrossFit Montgomery – CF View Public Whiteboard Warm-up On the board Weightlifting Bench Press (5/5/3/3/3/1/1/1) 18:00 Finisher Metcon (4 Rounds for reps) 4, 4:00 AMRAPs with 1:00 rest in betweenAMRAP 1) -7 KB russian swings (32/20kg) -7 situps AMRAP 2) -7 situps -7 burpees AMRAP 3) -7 burpees -7 pullups AMRAP 4) -7 pullups -7 […]

2019-01-14

2019-01-14

CrossFit Montgomery – CF View Public Whiteboard Warm-up Brandon’s Choice Weightlifting Back Squat (2/2/2/2/2) 18:00 minutes Finisher Metcon (AMRAP – Rounds and Reps) 16:00 AMRAP12 wall balls (20/14) 10 power cleans (RX: 95/65; RX+: 115/80) 8 T2B 200m run

2019-01-11

2019-01-11

CrossFit Montgomery – CF View Public Whiteboard Warm-up ken’s choice Gymnastics 8:00 EMOM (3-5 HSPU) EMOM 3-5 HSPU score is total reps Finisher Crossfit Games Open 18.2 (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees -12 minute time cap – If you finish under the time cap, use remaining […]

2019-01-10

2019-01-10

CrossFit Montgomery – CF View Public Whiteboard Warm-up on the board Weightlifting Deadlift (5/5/3/3/3/1/1/1; 20:00 ) This is not a true 1 rep, max day. More about moving some heavy weights with good form. Metcon A: Metcon (AMRAP – Reps) 5:00 AMRAPIn 5:00 First complete: 9 hang cleans 12 squat cleans 15 power cleans rx- […]

2019-01-09

2019-01-09

CrossFit Montgomery – CF View Public Whiteboard Warm-up coach’s choice Weightlifting Snatch Complex (pull, hang, power) -6:00 EMOM -Snatch Pull – Hang snatch -Power snatch Aerobic Conditioner Metcon (Time) For Time:-Row 1k run 800m -Row 800m run 600m -Row 600m run 400m -Row 400m run 200m -Row 200m run 100m *as Rx’d, you will row […]

2019-01-08

2019-01-08

CrossFit Montgomery – CF View Public Whiteboard Warm-up on board Weightlifting Push Press Push Press (5/5/3/3/3/1/1/1) not a true 1 rep day, just a day to get some heavy weight moving a little bit Metcon 4, 4:00 AMRAPs, 1:00 rest between rounds Metcon (4 Rounds for reps) 4:00 AMRAP, 1:00 rest between rounds, score reps […]