2019-10-01

2019-10-01

CrossFit Montgomery – CF View Public Whiteboard Warm-up 3:00 row/run/bike/ski 2 rounds: 10 ring rows 10 hollow rocks 2 rounds: 5 scap pulls 5kip swings band sequence get your equipment warm up to PC weight few reps each movement. Metcon push yourself to stay moving, with good form. biggest time saver on this will be […]

2019-09-30

2019-09-30

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting 15:00 or so. including warming up to your starting weight. Tempo Shoulder Press (5/5/5/5/5 E2MoM) start in the rack 2×22 2 seconds in the rack explode up 2 seconds at the top 2 second down Metcon 2:00 rest between amraps A: Metcon (AMRAP – Rounds and […]

Quad Ball

Quad Ball

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon (AMRAP – Rounds and Reps) 13 Min AMRAP 5 Pull-ups 10 Power Cleans (135/85#) 15 Push-ups 20 Double Unders Metcon (No Measure) 6 Minute rest Metcon (AMRAP – Rounds and Reps) 13 Minute AMRAP 5 Ring Dips 10 American KBS (24/16Kg) 15 Barbell Rows (95/65#) 100m […]

2019-09-27

2019-09-27

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon Hopefully this feels like an Open WoD… 14 minutes total to complete parts A and B A: Metcon (AMRAP – Reps) 8:00 AMRAP: 3 Thrusters (95/65) 3 Toes 2 Bar 5 Thrusters (95/65) 5 Toes 2 Bar 7 Thrusters (95/65) 7 Toes 2 Bar Continue rep […]

2019-09-26

2019-09-26

CrossFit Montgomery – CF View Public Whiteboard Warm-up Skill 12:00 to work on Bar MU If you have them, treat it like an EMOM where you work for :30 seconds and rest for :30 The skill is either: the EMOM of hollow rocks, superman snaps, jumping BMU, and banded BMU OR Jumping Bar MU and […]

2019-09-25

2019-09-25

CrossFit Montgomery – CF View Public Whiteboard Warm-up 250 row 2 rounds of Cindy 200 run 2 rounds 5 skin the cats 5 pistol squats, each leg 2 rounds: 5 weighted Cossack squats each leg 5 inch worm->downward dog->cobra Metcon A: Metcon (AMRAP – Reps) 12:00 Alternating EMOM: Odd rounds: max HSPU Even rounds: Max […]

2019-09-24

2019-09-24

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Back Squat (6/4/2/4/6) 16:00 Start around 65% – 70% Finisher A: Metcon (AMRAP – Reps) In 20:00 complete as many reps as possible of 5 air squats 5 box jumps 5 sit ups 10 air squats 10 box jumps 10 sit ups 15 air squats 15 […]

2019-09-23

2019-09-23

CrossFit Montgomery – CF View Public Whiteboard Warm-up 3:00 row/run/ski/bike 2 rounds: 10 kb swings 10 sit ups 2 rounds: 5 scap pulls 5 kip swings 5 squats pvc sequence burgener’s warm-up, snatch Primer think of this as a specific warm-up for the next part. Snatch Balance (3/3/3/3) EMOM x 4 complete 3 snatch balances […]

2109-09-20

2109-09-20

CrossFit Montgomery – CF View Public Whiteboard Warm-up Hero WoD Artie (AMRAP – Rounds) Complete as many rounds as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 squats 5 pull-ups 10 thrusters, 95 lb.Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. […]

2019-09-18

2019-09-18

CrossFit Montgomery – CF View Public Whiteboard Warm-up 3:00 Row 1 Round 5 Pull-ups; 10 Push-ups; 15 Overhead Squats (pvc) 2:00 Row 6 Plank Lunge w/Reach :30 Samson Stretch 1:00 Row w/Empty Barbell 5 Good Mornings 5 Back Squats 5 Behind the Neck Strict Press 5 Overhead Squats Weightlifting 3 Position Snatch E2MOM, 6 rounds, […]