2017-12-08

2017-12-08

CrossFit Montgomery – CF Warm-up – 400m Run Band Pulls – 25m High Kicks – 25m Side to Side Lunges – 25m Fanny Kickers – 25m Inch Worms Four Rounds – 5 Single Legged Deadlifts (Each leg) – 5 Burpee Broad Jumps Note: No weight. Mobility – Hip #2 (No Measure) Banded Hip Distraction – […]

2017-12-07

2017-12-07

CrossFit Montgomery – CF Warm-up Two Rounds – 200m Run – 5 Inch Worms – 10 Squat Thrusts – 15 Mountain Climbers (each) Fascia Conditioning – Anterior (No Measure) Skill L-Sit Progression – Feet Supported – Tucked L-Sit – Single Leg L-Sit – Double Leg L-Sit Apparatus Scaling for L-Sits (Easiest to hardest): – Between […]

2017-12-06

2017-12-06

CrossFit Montgomery – CF Warm-up -500m Row 2x: Warmup #3 (No Measure) – 10 Overhead Squats – 10 Burpees Mobility – Hip #1 (No Measure) – 3 Position Piriformis and Hip Capsule Mobility1 Minute each position each leg. 2x: Warmup #3 (No Measure) – 10 Overhead Squats – 10 Burpees WOD The Chief (AMRAP – […]

2017-12-05

2017-12-05

CrossFit Montgomery – CF Warm-up – 1:00 Single Unders – 1:00 Double Unders – 1:00 Single Unders Warm-up – Posterior Chain (No Measure) Fascial conditioning.3 x 20 reps of each 3x: Warmup #3 (No Measure) – 10 Overhead Squats – 10 Burpees Skill 15:00 – 1 Sotts Press + 3 Snatch Balances WOD Metcon (Time) […]

2017-12-04

2017-12-04

CrossFit Montgomery – CF Warm-up – 2:00 Jump Rope Mobility – Hip #2 (No Measure) Banded Hip Distraction – 2:00 Each Hip 3x: Warmup #2 (No Measure) – 5 Lunges (each) – 10 Situps – 15 Kettlebell Swings Weightlifting Power Clean (1RM – 15:00) Metcon Finisher Aerobic Add-On or Anabolic Add-On Power Test #1 (Time) […]

2017-12-01

2017-12-01

CrossFit Montgomery – CF Warm-up – 400m Run Band Pulls – 25m High Kicks – 25m Side to Side Lunges – 25m Fanny Kickers – 25m Inch Worms Four Rounds – 5 Single Legged Deadlifts (Each leg) – 5 Burpee Broad Jumps Note: No weight. Mobility – Hip #1 (No Measure) – 3 Position Piriformis […]

2017-11-30

2017-11-30

CrossFit Montgomery – CF Warm-up Two Rounds – 200m Run – 5 Inch Worms – 10 Squat Thrusts – 15 Mountain Climbers (each) Fascia Conditioning – Anterior (No Measure) Skill L-Sit Progression – Feet Supported – Tucked L-Sit – Single Leg L-Sit – Double Leg L-Sit Apparatus Scaling for L-Sits (Easiest to hardest): – Between […]

2017-11-29

2017-11-29

CrossFit Montgomery – CF Warm-up – 2:00 Jump Rope Mobility – Hip #2 (No Measure) Banded Hip Distraction – 2:00 Each Hip 3x: Warmup #2 (No Measure) – 5 Lunges (each) – 10 Situps – 15 Kettlebell Swings Weightlifting A: Metcon (AMRAP – Rounds and Reps) EMOM – 10:00 – 1 Snatch Grip DeadliftScore: completed […]

2017-11-28

2017-11-28

CrossFit Montgomery – CF Warm-up – 1:00 Single Unders – 1:00 Double Unders – 1:00 Single Unders Warm-up – Posterior Chain (No Measure) Fascial conditioning.3 x 20 reps of each 3x: Warmup #3 (No Measure) – 10 Overhead Squats – 10 Burpees Skill 15:00 – Hang Squat Snatch + 1 Lunge Each Leg WOD Metcon […]

2017-11-27

2017-11-27

CrossFit Montgomery – CF Warm-up – 400m Run 2x: Warmup #1 (No Measure) – 5 Pullups – 10 Pushups – 15 Air Squats Mobility – Hip #1 (No Measure) – 3 Position Piriformis and Hip Capsule Mobility1 Minute each position each leg. 2x: Warmup #1 (No Measure) – 5 Pullups – 10 Pushups – 15 […]