2019-11-20

2019-11-20

CrossFit Montgomery – CF View Public Whiteboard Warm-up 3:00 cardio warm up Then: 10 kb swings 10 sit ups 1:00 couch stretch each leg 10 kb swings 10 sit ups 1:00 couch stretch each leg 2:00 lacrosse ball around each shoulder blade PVC shoulder warm up Squat warm up with a plate Weightlifting 20:00 to […]

2019-11-19

2019-11-19

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon do one or the other Boneyard Baseline (Time) For Time: – 50 Air Squats – 400m Run – 40 Situps – 400m Run – 30 Pushups – 400m Run – 20 Pullups – 400m Run – 10 Burpees Boneyard Baseline 2 (Time) For Time: – 800m […]

2019-11-18

2019-11-18

CrossFit Montgomery – CF View Public Whiteboard Warm-up 200m run 10 lunges with reach 10 inch worms w/ push up 10 ring rows 250m row 10 kip swings 10 scap pulls 10 air squats 2 rounds: 10 kettle bell swings 10 sit ups Banded sequence Burgener warm up, snatch Weightlifting 20:00 to find a new […]

2019-11-15

2019-11-15

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon A: Metcon (Time) 25:00 Time cap Part 1: 0:00 – 11:00 1 Mile Run (you can scale the distance to finish in 11:00, if you finish before 11:00, rest until 11:00) 11:00 – 17:00 Complete: 18 – 12 – 6 Thrusters (95/65; 125/85) Pull ups (if […]

2019-11-14

2019-11-14

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Overhead Squat (4×2 @ 90% or more ) Metcon 2:00 rest between AMRAPs A: Metcon (AMRAP – Rounds and Reps) 6:00 AMRAP: 5 C2B 5 T2B 5 deadlifts @ bodyweight B: Metcon (AMRAP – Rounds and Reps) 6:00 AMRAP 5 box jumps (24/20) 5 box Dips […]

2019-11-13

2019-11-13

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon 4:00 rest between Metcons. A: Metcon (AMRAP – Reps) 12:00 Rotating EMOM Station 1: Front Rack lunge (95/65; 115/80) Station 2: Push presses (same weight) Station 3: Bent-over row (same weight) B: Metcon (AMRAP – Reps) 12:00 Ascending Rotating EMOM Rounds 1, 3, 5, 7, 9: […]

2019-11-12

2019-11-12

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Snatch Complex (8 rounds, every 90 seconds) Power Snatch + Overhead Squat + Squat Snatch1 rep = 1 time through the complex without letting go of the bar Metcon Metcon (Time) For time: Buy in: 30 cal row Then, 4 rounds: 20 Russian KB swings (32kg/24kg) […]

2019-11-11

2019-11-11

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Back Squat (4×2) 90% or more. Take at least 90 seconds between lifts. Metcon Armistice (AMRAP – Reps) Ladder – 9:00 – 100m Run – 11 Situps – 11 Air Squats – 100m Run – 22 Situps – 22 Air Squats – 100m Run – 33 […]

2019-11-08

2019-11-08

CrossFit Montgomery – CF View Public Whiteboard Crossfit Games Open 20.5 (Ages 16-54) (Time) For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14 lb ball to 10 /9 ft. Time cap: 20 min. Crossfit Games Open 20.5 Masters Scaled (55+) (Time) For time, partitioned any way: 40 jumping chest-to-bar pull-ups 80-cal. […]

2019-11-07

2019-11-07

CrossFit Montgomery – CF View Public Whiteboard Warm-up Skill It has to be coming this week… 15:00 bar muscle up work Active Recovery Metcon (AMRAP – Rounds) 20:00 at a steady pace 25m sled push 3-5 wall walks 5-7 pull-up negatives 5-7 perfect push ups 10 back extensions 10 pause air squats 15 cal row […]