2019-05-01

2019-05-01

CrossFit Montgomery – CF View Public Whiteboard Warm-up 15:00 Skill 9:00 A: Bar Muscle-ups (9:00 EMOM) If you have BMU, try for 2-4 BMU each minute; If you do not, work with your coach for drills to complete each minute. Metcon 20:00 Alternating EMOM Metcon (AMRAP – Rounds) 20:00 Alternating EMOMOdd Rounds: – 100m run […]

2019-04-30

2019-04-30

CrossFit Montgomery – CF View Public Whiteboard Warm-up 250m row 5 ring rows 10 sit ups 5 downward dog -> cobra 10 jumping jacks 200m run banded glute warm-up (stand on band, cross the band so it forms an “X” step to the left 5 times, the right 5 times, the left 5 times, then […]

2019-04-29

2019-04-29

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting 16:00 Bench Press (3/3/3/3/3) Metcon rest 4:00 minutes between metcons A: Metcon (AMRAP – Rounds and Reps) 7:00 AMRAP3 HSPU 5 C2B Pull-ups 7 Russian KB Swings (32/20) 9 air squats B: Metcon (AMRAP – Rounds and Reps) 7:00 AMRAP9 air squats 7 suit case crunches […]

2019-04-26

2019-04-26

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon 35:00 Time Cap Double Helen (Time) 3 rounds for time of: Run 800 meters 42 kettlebell swings 24 pull-ups Men: 1.5-pood kettlebell Women: 1-pood kettlebell Scaling Helen is a sprint. Double Helen is still a hard push but will require some short breaks for most people. […]

2019-04-25

2019-04-25

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Split Jerk (3/3/3/3/3) Finisher 2:00 to warm up. The weight is not intended to be real heavy. scale appropriately. Can scale one, and not have to scale the other. can do Rx on one and Rx+ on another. 5:00 rest between A and B A: 5:00 […]

2019-04-24

2019-04-24

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Deadlift (3/3/3/3/3) double over hand Finisher 90 seconds between parts A, B, and C. 60 seconds rest between the rounds of each super set A: Metcon (AMRAP – Reps) 3 rounds of Super set: Back squats Weighted plank (45/25)– Max body weight back squats, no more […]

2019-04-23

2019-04-23

CrossFit Montgomery – CF View Public Whiteboard Warm-up WOD 18:00 Do A or B. If you do not have multiple, unbroken strict pull-ups, talk to the coach about doing pull-up negatives as described in Part B. All pull ups are strict. can used a mix grip. A: Weighted Pull-ups (5/5/5/3/3/3/1/1/1) strict weighted pull-ups score your […]

2019-04-22

2019-04-22

CrossFit Montgomery – CF View Public Whiteboard Warm-up 250 row 5 ring rows 10 push ups 15 air squats 200m run lacrosse ball around shoulder blades (2:00 minutes total) pvc warm up 10 alternating Cossack squats each leg Weightlifting 15:00 Overhead Squat (3/3/3/3/3) Finisher Adderall (AMRAP – Reps) From 0:00-10:00: 1 mile Run Max Clean-and-Jerks […]

2019-04-19

2019-04-19

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″guys use a 24in box, ladies use a 20in Core Work no additional rest between tabatas Tabata Hollow Rocks (AMRAP – Reps) Tabata Hollow Rocks:20 work/:10 rest score is total reps Tabata […]

2019-04-18

2019-04-18

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Back Squat (3/3/3/3/3) 16:00 Finisher 400m Run/Rest, 24:00 AMRAP (Distance) 24:00 Running clockWith a running clock: 400m run rest half as long as the run takes you so if it takes you 2:00 to run 400m, you will rest 1:00. Do not shorten the rest in […]