2019-08-30

2019-08-30

Announcements We will have one class on Labor Day at 9:00AM CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon Metcon last completed Feb. 6th, 2019 6×6 (Time) 6 Rounds for Time 6 bar facing burpees 6 thrusters (115/80) 6 air squats 6 deadlifts (185/130) 6 push-ups 6 OHS (115/80) *you will need two bars […]

2019-08-29

2019-08-29

CrossFit Montgomery – CF View Public Whiteboard Warm-up Skill 15:00 Bar MU Progression Metcon 2:30 rest between all metcons A: Metcon (AMRAP – Rounds and Reps) 5:00 AMRAP: 100m run 15 box jumps (24/20) 15 bent over barbell row (95/65) 25m = 1 rep. B: Metcon (AMRAP – Rounds and Reps) 7:00 AMRAP 100m run […]

2019-08-28

2019-08-28

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting A or B or both. 20:00 of work. A: Power Snatch (Heavy 1 rep in 20:00) B: Squat Snatch (Heavy 1 rep in 20:00) Metcon Metcon (4 Rounds for reps) Rotating 16:00 EMOM Cal Row Burpees to a Target Weighted Sit Ups (45/25) Restadd your numbers […]

2019-08-27

2019-08-27

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Shoulder Press (10/8/6/4/2) each set should be a “working set” no sandbagging through 10,8,6,4 just to have a high 2 rep. warrm-up to a weight you’ll have to work through to get for 10 sets, then increase as necessary 16:00 to complete Metcon Boneyard Baseline (Time) […]

2019-08-26

2019-08-26

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Overhead Squat (20:00 to find a heavy 1 rep) were going to start working on building OHS weight as part of our Snatch work. Need a baseline 1 rep. Metcon Metcon (AMRAP – Rounds and Reps) 16:00 AMRAP: 12 Double KB Front Squat (20kg/16kg each hand; […]

2019-08-23

2019-08-23

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 33:00 AMRAP 21 Deadlift (95/65;125/85) 18 wall ball (20/14) 15 barbell burpees 12 reverse front rack lunge (95/65;125/85) 9 box jumps (24/20) 6 clean and jerk (95/65;125/85) 3 OHS (95/65;125/85) 200m runRyan did this workout at her Saturday WoD (8/17), […]

2019-08-22

2019-08-22

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon 3:00 rest between AMRAPs After Part A, slide boxes off the mats to make more room. After part B, take the weights/bars off the racks to make room for T2B A: Metcon (AMRAP – Rounds and Reps) 5:00 AMRAP 15 Box Jumps 10 Ring Dips B: […]

2019-08-21

2019-08-21

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting The CrossFit Total (Total Weight) Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)From Mark Rippetoe way back in 2006: “The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts […]

2019-08-20

2019-08-20

CrossFit Montgomery – CF View Public Whiteboard Warm-up Skill A: Rope Climb (6:00 EMOM) 1-3 Rope Climbs EMOM for 8 rounds. If you do not have rope climbs, you can take this time to work on the skill and/or do the scaled version of rope climbs. Metcon A: Metcon (Distance) For distance: 6:00 row for […]

2019-08-09

2019-08-09

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon Metcon (Time) For Time: 10 – 1 wall balls 3 hang cleans (95/65;125/85) 1-10 burpees to a target 10 wall balls 3 hang cleans 1 burpees to a target 9 wall balls 3 hang cleans 2 burpees to a target . . . 1 wall ball […]