2019-11-1

2019-11-1

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon Crossfit Games Open 20.4 (Ages 16-54) (Time) For time: 30 box jumps, 24 in/20 in 15 clean and jerks, 95 / 65lb 30 box jumps, 24 in /20 in 15 clean and jerks, 135 / 85 lb 30 box jumps, 24 in /20 in 10 clean […]

2019-10-31

2019-10-31

CrossFit Montgomery – CF View Public Whiteboard Warm-up Active Recovery Metcon (No Measure) 3 Rounds: 2:00 each station 1) Row/ski/bike/run 2) Single leg deadlift 3) Bent over barbell row 4) Weighted step ups 5) Mobility

2019-10-30

2019-10-30

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Back Squat (5×3 at 80-85% E2MOM) 5 sets of 3 All sets done at the 80-85% range Aerobic Conditioner can swap A and B around as needed for space. Try to rest as short of time as possible between row and run. Either use half of […]

2019-10-29

2019-10-29

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Shoulder Press (5/5/5/5/5) Metcon Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP: 12 Russian kb swings (32/24) 10 lunges (each) 8 burpees over the kettle bell

2019-10-28

2019-10-28

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon Metcon (AMRAP – Rounds and Reps) *25:00 AMRAP 400m run 5 snatches (95/65; 125/85) 7 pull-ups 9 push-ups 11 suitcase crunches 9 box jumps (24/20) 7 mountain climbers (each leg) 5 power cleans (same weight as snatches) *Every 4:00 complete: 15 wallballs ((if you are running […]

2019-10-25

2019-10-25

CrossFit Montgomery – CF View Public Whiteboard Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205 lb 50-ft. handstand walk 15 deadlifts 315/205 lb 50-ft. handstand walk 9 deadlifts 315/205 lb […]

2019-10-25

2019-10-25

CrossFit Montgomery – CF View Public Whiteboard Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205 lb 50-ft. handstand walk 15 deadlifts 315/205 lb 50-ft. handstand walk 9 deadlifts 315/205 lb […]

2019-10-24

2019-10-24

CrossFit Montgomery – CF View Public Whiteboard Warm-up General – 2:00 row/run/ski/bike 2 rounds: 5 scap pulls 5 kip swings 5 push ups 5 air squats 5 jumping jacks pvc sequence specific: 3 rounds of – 10 hollow snaps 10 superman snaps 10 jumping bar muscle ups (or attempts) Skill Bar muscle up 15:00 Active […]

2019-10-23

2019-10-23

CrossFit Montgomery – CF View Public Whiteboard Warm-up 250m row 5 cossack squats each leg 5 lunge with reach each leg 5 downward dog->cobra 250m row PVC sequence: pass throughs whirly-birds twists good mornings pole stretch With a barbell: 3-5 floor sweeps 3-5 presses 3-5 behind the neck presses 3-5 shoulder rotations 3-5 front squats […]

2019-10-22

2019-10-22

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon A: Metcon (AMRAP – Reps) 6 AMRAPs, each AMRAP is 3:30. Rest 1:15 between each AMRAP AMRAPs 1,3, and 5 complete: 400m run Max squat cleans rx: 75% bodyweight rx+ – 100% of bodyweight AMRAPs 2,4, and 6 complete: 500m row Max push press @ RX: […]