2019-02-01

2019-02-01

CrossFit Montgomery – CF View Public Whiteboard Warm-up on the board Weightlifting Overhead Squat (5/5/3/3/3/1/1/1) Open WOD CrossFit Games Open 11.1 (AMRAP – Rounds and Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#

2019-01-31

2019-01-31

CrossFit Montgomery – CF View Public Whiteboard Warm-up on the board Skill bar muscle ups 15:00 Underground Strength 30:00 time cap Metcon (Weight) 4 rounds– 3 wall walks – 5 rear leg elevated split squats each (barbell or kb) – 5 single leg deadlifts each leg – *50m farmers carry – *50m off set carry […]

2019-01-30

2019-01-30

CrossFit Montgomery – CF View Public Whiteboard Warm-up on the board Weightlifting Pausing Clean Grip Deadlift (5 sets of 2) Pause at: 1 inch off the ground below the knee above the knee mid thigh then finish with explosive hips and shrug20:00 clean grip deadlift: set up like you would on a clean knuckles down, […]

2019-01-29

2019-01-29

CrossFit Montgomery – CF View Public Whiteboard Warm-up on the board Weightlifting Push Press (5/5/5/5/5) 18:00 Finisher Metcon (AMRAP – Rounds) 18:00 Alternating EMOMOdd rounds: – 3 plate snatch burpees (45/25) – 5 plate cleans (45/25) – 7 weighted sit ups (45/25 Even Rounds: Cal Row (12/9) If you don’t finish the reps in the […]

2019-01-28

2019-01-28

CrossFit Montgomery – CF View Public Whiteboard Warm-up on the board Back Squat (5/5/3/3/3/1/1/1) if you think the 3 rep is a PR, use the “add performance” function in Wodify to track. 18:00 not necessarily a true 1 rep day, just a day to move some heavy weight Metcon A: Metcon (AMRAP – Rounds and […]

2019-01-25

2019-01-25

CrossFit Montgomery – CF View Public Whiteboard Warm-up on the board Skill 10:00 Rope Climb Finisher CrossFit Games Open 16.1 (AMRAP – Reps) 20 Minute AMRAP 25 Ft OH Walking Lunge 95#/65# 8 Bar Facing Burpees 25 Ft OH Walking Lunge 8 C2B Pull-Ups *Jump over the bar after each burpee *Mark out lines in […]

2019-01-24

2019-01-24

CrossFit Montgomery – CF View Public Whiteboard Warm-up on the board Warm-up on the board Underground Strength Metcon (AMRAP – Reps) 32:00 – 40:00 of continuous work Superset A): 4 rounds: **body weight back squats (max unbroken, perfect form, no more than 10) **strict pull-ups max unbroken (use bands as needed or elevated ring rows) […]

2019-01-23

2019-01-23

CrossFit Montgomery – CF View Public Whiteboard Warm-up on the board Weightlifting 18:00 Shoulder Press (5/5/5/5/5) Finisher For Time The Ziggurat (Time) 1 Round for Time400m run *10 Power Cleans (rx: 135/95; rx+: 185/135) *20 DLs (rx: 185/135; rx+ 225/165) 30 wall balls 40 sit ups 50 Dus 800m run 50 Dus 40 sit ups […]

2019-01-22

2019-01-22

CrossFit Montgomery – CF View Public Whiteboard Warm-up on the board part of warm up will be practicing the weightlifiting movements Weightlifting Spend about 25 minutes on both parts, total. Snatch Push Press/Balance/OHS (1/1/1/1/1) Without putting barbell down you will do: 1) Snatch Push Press 1) Snatch Balance 1) OHS Snatch Grip Deadlift (2/2/2/2/2) 5 […]

2019-01-21

2019-01-21

CrossFit Montgomery – CF View Public Whiteboard Warm-up on the board Weightlifting 18:00 Front Squat (5/5/3/3/3/1/1/1) Finisher Metcon (Time) For timeBuy-In: 500m row Then 4 rounds: 10 double KB cleans (20kg/12kg) 6 Double KB thursters (same weight) 10 Box Jumps (24/20) 6 ring dips Then: Cash out: 500m row