2018-10-16

2018-10-16

CrossFit Montgomery – CF View Public Whiteboard Weightlifting Warm-up 6:00 Bike/Row/Run combo 2 rounds of cindy in between rounds of cindy, foam roll quads 2:00 each leg Metcon (Weight) Underground Strength/Active Recovery 27:00 time cap4 Rounds: 8 Rear Leg Elevated Split Squats each leg (if Monday was tough, go light or even no weight; if […]

2018-10-15

2018-10-15

CrossFit Montgomery – CF View Public Whiteboard Weightlifting Warm-up 2 rounds: 400m run 5 lunge w/reach each leg 10 kb swings 5 kip swings 5 scap pulls then :30 cossack squat each leg 1:00 couch stretch each leg (use running clock to know when to swap) Front Squat (5/3/1 wave squats) 5/3/1; 5/3/1; 5/3/1 0:00-2:00 […]

2018-10-12

2018-10-12

CrossFit Montgomery – CF View Public Whiteboard Weightlifting Warm-up 400m run 2 rounds 5 inch worms 10 high kicks each leg 15 kettle bell swings then – burgener warm up, clean Power Clean (2/2/2/2/2) start around 65%-70% of 1 rep max, and work up as necessary. Finisher Metcon (Time) 3 Rounds: 600m Run 30 Power […]

2018-10-11

2018-10-11

CrossFit Montgomery – CF View Public Whiteboard Underground Strength Warm-up 3:00 on each – bike, row, run any order 2 rounds: 5 downward dogs into cobra :30 second cobra on the rings :30 second cossack squat 5 scap pulls 5 kip swings 10 kb swings 10 sit ups Metcon (Weight) 5 rounds: 50m sled push […]

2018-10-10

2018-10-10

CrossFit Montgomery – CF View Public Whiteboard Warm-up 3 rounds 200m run 1:00 child’s pose with shoulder stretch :30 half split (each side) 1:00 downward dog to upward dog 5 pushups Weightlifting Bench Press (3/3/3/3/3) start around 65%-70% and increase as possible Finisher Metcon (3 Rounds for reps) 4:00 AMRAP -10 squat cleans (115/80) -3 […]

2018-10-09

2018-10-09

CrossFit Montgomery – CF View Public Whiteboard Warm-up 4:00 bike (:30 sprint, :30 second easy) Then 2 rounds: 5 scap pulls 5 kips swings 5 strict pull-ups (switch grip for a challenge) :30 downward dog to :30 scorpion Gymnastics 10:00 muscle-up progressions/practice Metcon 4 rounds, decreasing distance and reps each round: 800-600-400-200m run 20-15-10-5 pull-ups […]

2018-10-08

2018-10-08

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Back Squat (5/3/1 wave sets, perform a set every 2:00) 5/3/1; 5/3/1; 5/3/1 0:00-2:00 – 5 @ 70% 2:00-4:00 – 3 @ 75% 4:00-6:00 – 1 @ 80% 0:00-2:00 – 5 @ 75% 2:00-4:00 – 3 @ 80% 4:00-6:00 – 1 @ 85% 0:00-2:00 – 5 […]

2018-10-05

2018-10-05

CrossFit Montgomery – CF View Public Whiteboard Weightlifting Strict/Push/Split Jerk Combo (3/3/3/3; 2/2/2/2; 1/1/1/1) You’ll go through strict press, push press, split jerk score split jerk. if you think your strict press or push press might be a PR, add the performance through wodify. Finisher Metcon (Time) For Time: 15/12/9 2:00 rest 9/12/1515/12/9- front squats […]

2018-10-04

2018-10-04

CrossFit Montgomery – CF View Public Whiteboard Gymnastics Metcon (AMRAP – Rounds) 10:00 EMOMOdd rounds: 30 double unders, Rx+50DUs Even rounds: 1 rope climbs, RX+ 2 rope climbs Must complete at least 6 rounds of RX+ for it to count If you do not complete the rounds in a minute, sit out a minute, and […]

2018-10-03

2018-10-03

CrossFit Montgomery – CF View Public Whiteboard Weightlifting Warm-up 400m run 5 lunge w/reach (each leg) 10 kb swings 15 sit ups 25m high knees 25m fanny kickers 25m high kicks 25m burpee broad jumps Sumo Deadlift (3/3/3/3/3) Finisher Metcon (3 Rounds for reps) 4:00 AMRAPsAlternating Between 3 AMRAPs. Each AMRAP is 4:00, 2:00 rest […]