2019-12-31

2019-12-31

Announcements Reminder: we’re closed Jan 1st 2020 CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon New Years Eve Extravaganza (Time) For Time: Buy in: 365m row 31 Push Press 31 Air Squats 31 Deadlifts 31 Push ups 31 Back Squats 31 Pull ups 31 Front Squats 31 Toes 2 Bar 31 Thrusters 31 Double […]

2019-12-30

2019-12-30

CrossFit Montgomery – CF View Public Whiteboard Warm-up 2 Rounds: 200m jog :30 of ring rows :30 of push ups :30 of air squats Then: :30 alternating jump ropes :30 single unders :30 double unders Band sequence Metcon This might feel familiar if you came on Saturday… Metcon (Time) 4 Rounds for Time: 400m run […]

2019-12-27

2019-12-27

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting 1a: Deadlift (5/5/5/5/5) 1b: Bent Over Row (3 sets ) After the 1st, 3rd, and 5th sets of deadlifts, perform 12-15 bent over rows. Choose a weight you can do with perfect form, with a slight pause at starting and finishing positions. This can be done […]

2019-12-26

2019-12-26

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon Metcon (Time) For time: 20:00 time cap 10 – 1 Clean and Jerk (95/65; 135/95) Burpees Weightlifting Close Grip Bench (5/5/5/5/5) “close grip” meaning just outside your chest

2019-12-23

2019-12-23

Announcements We will be closed Dec 24th and 25th We will also be closed Jan 1st. CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Front Squat (9/7/5/3/1) 65 70 75 80 85 Metcon Metcon (Time) Chipper For Time: 40 air squats 40/30 cal row 35 double unders 35 wall balls (20/14) 30 air squats […]

2019-12-20

2019-12-20

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting E2MOM Deadlift (6/6/6/4/4/2/2) start around 60% – 65% for the first set of 6 don’t have to go up in weight, but you can. Metcon Metcon (AMRAP – Rounds and Reps) 6:00 AMRAP 8 jumping lunges (total) 6 toes 2 bar 4 box jump overs Weightlifting […]

2019-12-19

2019-12-19

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon tweaked one from a couple of weeks ago A: Metcon (AMRAP – Reps) 29:00 Time cap Part 1: 0:00 – 11:00 1 Mile Run 11:00 – 17:00 15 – 12 – 9 Overhead Squat (95/65; 125/85) Hang clean 17:00 – 23:00 Complete: 12 – 9 – […]

2019-12-18

2019-12-18

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon 5:00 between A and B 2:00 between B, C, and D A: Metcon (AMRAP – Reps) 10:00 Alternating EMOM odd rounds: max unbroken ring rows even rounds: max sit ups B: Metcon (AMRAP – Rounds and Reps) 4:00 AMRAP 35 double unders 10 v-ups C: Metcon […]

2019-12-17

2019-12-17

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 18:05 AMRAP *7 dumbbell or kettlebell row (left arm) (24kg/16kg) 7 goblet squats 7 dumbbell or kettlebell row (right arm) (24kg/16kg) *7 goblet squats 200m run (1 rep every 50m)*focus on quality over speed. control the movement, nice and smooth. […]

2019-12-16

2019-12-16

CrossFit Montgomery – CF View Public Whiteboard Warm-up Warmup #1 (No Measure) 4:00 row/bike/ski/run combo across the gym: high kick side to side lunge fanny kicks high knees 2 rounds 10 kb swings 10 sit ups plate warm-up Weightlifting Front Squat (10/8/6/4/2) 65% 70% 75% 80% 85% Finisher A: Metcon (Time) For time: 13-10-7 wall […]