2109-09-20

2109-09-20

CrossFit Montgomery – CF View Public Whiteboard Warm-up Hero WoD Artie (AMRAP – Rounds) Complete as many rounds as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 squats 5 pull-ups 10 thrusters, 95 lb.Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. […]

2019-09-18

2019-09-18

CrossFit Montgomery – CF View Public Whiteboard Warm-up 3:00 Row 1 Round 5 Pull-ups; 10 Push-ups; 15 Overhead Squats (pvc) 2:00 Row 6 Plank Lunge w/Reach :30 Samson Stretch 1:00 Row w/Empty Barbell 5 Good Mornings 5 Back Squats 5 Behind the Neck Strict Press 5 Overhead Squats Weightlifting 3 Position Snatch E2MOM, 6 rounds, […]

2019-09-18

2019-09-18

CrossFit Montgomery – CF View Public Whiteboard Warm-up 250 row 200 run lunge with reach across the gym high kick back high knees fanny kickers side to side lunge bear crawl 200 run 250 row 2 rounds: 10 bunny hops 10 squat jumps 10 tuck jumps (dont hurt your knees) should be plenty warm for […]

2019-09-17

2019-09-17

CrossFit Montgomery – CF View Public Whiteboard Warm-up 2:00 row/run/ski/bike combo 2 rounds: 10 kb swings 10 sit ups 10 cossack squats banded shoulder warm up with a barbell: 5 shoulder press 5 push press 5 front squat 5 back squat 5 barbell sweeps grab equipment and begin warming up for weights and doing a […]

2019-09-16

2019-09-16

CrossFit Montgomery – CF View Public Whiteboard Warm-up 250 row 200 run 10 boot strappers 10 lunge with reach 1 round of Cindy: 5 pull ups 10 push ups 15 air squats PVC Sequence weightlifting primer: With a barbell: 5 shoulder press 5 snatch balance 5 ohs with a 5 second pause in the bottom […]

2019-09-13

2019-09-13

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting 18:00 starting push press weight is finish shoulder press weight starting push jerk weight is finishing push press weight Shoulder Press (5/5/5) Push Press (3/3/3) Push Jerk (2/2/2) Finisher no rest between AMRAPs. only the reps after the run count towards your score in each AMRAP. […]

2019-09-12

2019-09-12

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting 18:00 Overhead Squat (5/5/5/5/5) Metcon Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP 1 round = 200m run 15 wall balls 10 box jump overs 5 toes 2 bar50m = 1 rep on the round

2019-09-11

2019-09-11

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon 9/11 Memorial WOD (Time) For Time: – 2977m Row – 11 Box Jumps (30″/24″) – 11 Thrusters (125#/85#) – 11 Burpee C2B Pullups – 11 Power Cleans (175#/125#) – 11 Handstand Pushups – 11 Kettlebell Swings (32kg/24kg) – 11 Toes to Bar – 11 Deadlift (175#/120#) […]

2109-09-10

2109-09-10

CrossFit Montgomery – CF View Public Whiteboard Warm-up 12 – 15 minutes Dynamic/general warm-up: 100m run across gym/back: lunge with reach/high kicks 100m run across gym/back: high knees/fanny kicks 100m run across gym/back: bear crawl/burpee broad jump 100m run mobility: :30 each side shoulder stretch with band around the pull up bar, palm up lacrosse […]

2091-09-09

2091-09-09

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon 3:00 rest between Metcons A: Metcon (AMRAP – Rounds and Reps) 6:00 AMRAP: 3 Hang Cleans (75/55;115/85) 3 Thrusters (75/55;115/85) 3 Push Press (75/55;115/85) 30 Double Unders B: Metcon (Time) For time: 5 rounds – 30 Double Unders 3 Push Press (75/55;115/85) 3 Thrusters (75/55;115/85) 3 […]