2019-07-01

2019-07-01

CrossFit Montgomery – CF View Public Whiteboard Warm-up 12:00 200m run 10 ring rows 10 inch worms w/ push up 10 lunge with reach 10 squat jumps 200m run PVC sequence With a barbell: 5 strict press 5 push press 5 push jerks 5 split jerks Weightlifting 16:00 Split Jerk (6×2) 80-85% Metcon Two 6:00 […]

2019-06-28

2019-06-28

CrossFit Montgomery – CF View Public Whiteboard Warm-up Hero WoD Hero WoD: Kevin Dowdell (Time) For Time 400 meter Run 40 Double Unders 400 meter Run 40 Thrusters (45/35 lb) 400 meter Run 40 Box Jumps (24/20 in) 400 meter Run 40 Toes-to-Bars 400 meter Run 40 Overhead Squats (45/35 lb) This Firefighter Hero WOD […]

2019-06-27

2019-06-27

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Bench Press (6×2) 80-85% of 1 rep Metcon A: Metcon (AMRAP – Rounds and Reps) AMRAP5:00 11 Wall Balls 11 push ups 3:00 rest before part B B: Metcon (AMRAP – Rounds and Reps) AMRAP5:00 11 Push ups 11 Toes 2 Bar 2:00 rest before Part […]

2019-06-26

2019-06-26

CrossFit Montgomery – CF View Public Whiteboard Warm-up 200m row 10 russian kb swings 10 air squats 10 lunges with a reach, toal 200m row 10 sit ups 10 jumping jacks 10 squat jumps banded pass throughs, over head pulls, behind the back pulls, good mornings, and glute activators specific warm-up: grab a barbell and […]

2019-06-25

2019-06-25

CrossFit Montgomery – CF View Public Whiteboard Warm-up A) Partner (with a coach if needed) Partner A) row Partner B) 2 rounds of Cindy with ring rows Swap, each partner does each component once B) PVC Warm-up C) Hand stand holds, accumulate 1:00. No more than 20 seconds at a time D) 3 wall walks […]

2019-06-24

2019-06-24

CrossFit Montgomery – CF View Public Whiteboard Warm-up 50m jog down the gym and back: high knees 50m jog down the gym and back: butt kicks 50m jog down the gym: lunge with reach, back: burpee broad jump 50m jog down the gym: high kick, back: inchworm (half way) duck walk (half way 50m jog […]

Loredo v2

Loredo v2

CrossFit Montgomery – CF View Public Whiteboard All Levels Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010To learn more about Loredo click here Loredo v2 (Time) 6 Rounds […]

2019-06-21

2019-06-21

CrossFit Montgomery – CF View Public Whiteboard Warm-up Hero WoD The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-upsA suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, […]

2019-06-20

2019-06-20

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Back Squat (5×3) 75% – 80% of 1 rep 16:00 Metcon Metcon (Time) 5 Rounds For Time: 5 Deadlifts (275/195; 315/225) 10 Box Jumps (24/20) 200m run 1:00 rest

2019-06-19

2019-06-19

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Push Press (6×2) 85%-90% of 1 rep Metcon A: Metcon (AMRAP – Reps) 5:00 AMRAP Turkish Get Ups20kg/12kg B: Metcon (AMRAP – Rounds and Reps) 6:00 AMRAP10 wall balls 25 DUs 5 Burpees C: Metcon (AMRAP – Rounds and Reps) 6:00 AMRAP10 suitcase crunches 25 DUs […]