2020-02-28

2020-02-28

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# Finisher All out. Metcon (Time) For time 13-10-7 -kettlebell thrusters (20kg/12kg in each hand; 24kg,/16kg in each hand) -pullups (rx+ – Chest 2 Bar)

2020-02-27

2020-02-27

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon Metcon (Time) For time: 100 wallballs Every 20 wall balls complete: 10 kb swings (24kg/16kg; 32kg/24kg) 10 air squats (Rx+ alternating pistol squats) 10 suit case crunches finish with wallballs, so once you get to 100 wall balls, you’re done. Weightlifting Shoulder Press (6/4/2/4/6)

2020-02-26

2020-02-26

CrossFit Montgomery – CF View Public Whiteboard Warm-up Warmup #2 (No Measure) 250m row 10 scap pulls 10 kip swings 10 air squats 1:00 couch stretch leg 200m run 5 pull ups 10 push ups 15 air squats 1:00 couch stretch each leg PVC Sequence Metcon Metcon (AMRAP – Rounds) 30:00 rotating EMOM Station 1 […]

2020-02-25

2020-02-25

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon Clean Complex (1 complex each minute. ) 7:00 EMOM – clean complex: – clean pull, high hang clean, hang squat clean Metcon A: Metcon (Time) 5 Rounds for time: 5 HSPU 5 power cleans (135/85; 165/105) 5 front squats (same weight) 5 push press (same weight) […]

2020-02-24

2020-02-24

CrossFit Montgomery – CF View Public Whiteboard Warm-up Squat warm-up B (No Measure) 250 row or 200 run With a barbell: 10 bent over row 10 romanian deadlifts 10 hang cleans 10 shoulder press 10 good mornings 10 barbell squats While holding onto the rig: 10 leg swings forward/backward (each leg) 10 leg swings side […]

2020-02-21

2020-02-21

CrossFit Montgomery – CF View Public Whiteboard Warm-up 50m jog calf stretch foam rolling for calf 100m jog high knees butt kicks 200m jog high kicks side to side lunge 50m hard jog, not quite a run 10 leg kicks front to back 10 leg kicks side to side 100m hard jog 10 lunge with […]

2020-02-20

2020-02-20

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon Metcon (Weight) 25:00 AMRAP Steady work One round: 3 Wall walks 8 Weighted step-ups, alternating, each leg (hold weights by your side) 8 Rear Leg elevated split squats, alternating, each leg (hold weights by your side) 7 strict pullups 8 Single leg deadlifts, alternating, each leg […]

2020-02-19

2020-02-19

CrossFit Montgomery – CF View Public Whiteboard Warm-up 2 rounds: 250m row, however many meters you’re off from 250 when it ends, is how many burpees you do. Max 10. 2 rounds 1:00 couch stretch each leg 10 air squats 2 rounds 10 hollow snaps 10 Superman snaps 5 burpees Burgerners warm up, clean Metcon […]

2020-02-18

2020-02-18

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon Metcon (Time) For Time: 10 Rounds of 5 Pull-ups 10 push ups 15 air squats Every 2 sets of Cindy work through the following chipper: 50 double unders 40 sit ups 30 wall balls 20 burpees 10 toes 2 barYour workout will go like this 1 […]