2018-06-19

2018-06-19

CrossFit Montgomery – CF View Public Whiteboard Warm-up 500m row PVC Pipe (pass through, twists, good mornings, pole stretch) 3-5 wall walks Gymnastics EMOM x8 3-5 HSPU (kipping or strict) A: Metcon (3 Rounds for reps) AMRAP 4 x3AMRAP 4 Row 300m 10 Burpees over Rower 10 Overhead Squats (75/55) Rx+ (95/65) Rest 4:00 AMRAP […]

2018-06-18

2018-06-18

CrossFit Montgomery – CF View Public Whiteboard Warm-up 400m run Lunge w/ reach across the gym Burpee broad jump back 27 squat warm-up Burgener Warm-up A: Clean (EMOM x8 ) 2 TnG Squat Cleans *start at 55% of 1RM and build each round B: Metcon (AMRAP – Rounds and Reps) AMRAP 9100m Run 6 Pull-ups […]

2018-06-15

2018-06-15

CrossFit Montgomery – CF View Public Whiteboard Warm-up 400m Run 25’ Stiff legged bear crawl 25’ Inchworms 25’ Plank Lunge 25’ Spiderman Burgener Warm-up Clean Complex (1 Rep) EMOM x 7Clean Pull+High Hang Squat Clean+Hang Squat Clean B: Metcon (Time) 3 Rounds75 Double Unders 50 Air Squats 25 Deadlifts (185/125)

2018-06-14

2018-06-14

CrossFit Montgomery – CF View Public Whiteboard Warm-up 2 Rounds 1:00 Row or Bike 5 Kip Swings 10 Push-ups 15 Air Squats Mobility Couch Stretch Ankle Calves Skill 10 min Ring Muscle Ups Practice or AMRAP 1:30 – Ring Muscle-Ups Rest 1:00 AMRAP 1:00 – Ring Muscle-Ups Rest :30s AMRAP :30s – Ring Muscle-Ups Accessory […]

2018-06-13

2018-06-13

CrossFit Montgomery – CF View Public Whiteboard Warm-up 400m Run 3 Rounds 10 Plank Lunges w/reach 10 Hollow Rocks 5 Wall Squats A: Front Squat (Heavy 1 RM) 12 Minutes to build heavy 1 Rep for the day B: Metcon (Weight) EMOM x 12 (6 Rounds)Even Minutes – 5 thrusters Odd Minutes – 120m Run […]

2018-06-12

2018-06-12

CrossFit Montgomery – CF View Public Whiteboard Warm-up 500m Row 25’ Stiff legged bear crawl 25’ Inchworms 25’ Plank Lunge 25’ Burpee broad jump Gymnastics Strict Handstand Push-ups Set 1 – 3 HSPU Set 2 – 5 HSPU Set 3 – 7 HSPU Set 4 – 5 HSPU Set 5 – 3 HSPU Complete 5 […]

2018-06-11

2018-06-11

CrossFit Montgomery – CF View Public Whiteboard Warm-up 2 Rounds 200m Run 3 Kip Swings + 3 Strict Pull-ups 6 Push-ups 9 Wall Squats then 12 Plank Lunge w/reach (6 ea side) Burgener Warm-up A: Snatch (EMOM) EMOM x8 1 Squat Snatch (Build over the 8 Minutes) B: Isabel (Time) For Time: 30 Snatches, 135# […]

2018-06-08

2018-06-08

CrossFit Montgomery – CF View Public Whiteboard Warm-up 3 Rounds 200m Run 8 Push-ups 8 Sit-ups 8 Wall-facing Overhead squats Burgener Warm-up A: Metcon (Time) 5 Rounds10 Power Snatches (95/65) 10 Box Jump Overs (24/20) Finisher 2 Sets 15 Dumbbell Push-ups :30 Barbell Overhead Hold 100m Double KB Front Rack Carry then 50 Band Pull-aparts

2018-06-07

2018-06-07

CrossFit Montgomery – CF View Public Whiteboard Warm-up 2 Rounds 1:00 Row or Bike 5 Kip Swings 10 Push-ups 15 Air Squats Mobility Foam Roll Thoracic/Lats Foam Roll Quads/Adductors A: Metcon (Distance) DistanceFarmer’s Carry (70/53) Sled drag (bodyweight) Sled Push (1/2 bodyweight) *5 min at each station ** Distance measured in 50m increments

2018-06-06

2018-06-06

CrossFit Montgomery – CF View Public Whiteboard Warm-up 3 Rounds 30 Single Unders 15 Good Mornings 15 Sit-ups 5 Scap retractions 5 Box Jumps Burgener Warm-up A: Clean Complex (Hang Squat Cleans + Push Jerks) EMOM x 61 – 8 Hang Squat Cleans + 3 Push Jerks 2 – 7 Hang Squat Cleans + 4 […]