2019-04-24

2019-04-24

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Deadlift (3/3/3/3/3) double over hand Finisher 90 seconds between parts A, B, and C. 60 seconds rest between the rounds of each super set A: Metcon (AMRAP – Reps) 3 rounds of Super set: Back squats Weighted plank (45/25)– Max body weight back squats, no more […]

2019-04-23

2019-04-23

CrossFit Montgomery – CF View Public Whiteboard Warm-up WOD 18:00 Do A or B. If you do not have multiple, unbroken strict pull-ups, talk to the coach about doing pull-up negatives as described in Part B. All pull ups are strict. can used a mix grip. A: Weighted Pull-ups (5/5/5/3/3/3/1/1/1) strict weighted pull-ups score your […]

2019-04-22

2019-04-22

CrossFit Montgomery – CF View Public Whiteboard Warm-up 250 row 5 ring rows 10 push ups 15 air squats 200m run lacrosse ball around shoulder blades (2:00 minutes total) pvc warm up 10 alternating Cossack squats each leg Weightlifting 15:00 Overhead Squat (3/3/3/3/3) Finisher Adderall (AMRAP – Reps) From 0:00-10:00: 1 mile Run Max Clean-and-Jerks […]

2019-04-19

2019-04-19

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″guys use a 24in box, ladies use a 20in Core Work no additional rest between tabatas Tabata Hollow Rocks (AMRAP – Reps) Tabata Hollow Rocks:20 work/:10 rest score is total reps Tabata […]

2019-04-18

2019-04-18

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Back Squat (3/3/3/3/3) 16:00 Finisher 400m Run/Rest, 24:00 AMRAP (Distance) 24:00 Running clockWith a running clock: 400m run rest half as long as the run takes you so if it takes you 2:00 to run 400m, you will rest 1:00. Do not shorten the rest in […]

2019-04-17

2019-04-17

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting 16:00 Shoulder Press (5/5/5/5/5) Metcon A: Metcon (AMRAP – Reps) 10:00 EMOM40 seconds of work, 20 seconds of rest Max Double Unders Aerobic Conditioner Calorie Test #1 (Calories) For Calories: – 1:00 Rower – 3:00 Rest – 1:00 Rower Calorie Test #2 (Calories) 3 rounds: :30 […]

2019-04-16

2019-04-16

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting double overhand grip. no alternating grip Deadlift (5/5/5/5/5) 18:00 minutes Finisher Metcon (AMRAP – Rounds and Reps) 18:00 AMRAP15 Hollow Rocks 12 Lunges (total) 9 Box jumps 6 Pull-ups 200m run

2019-04-15

2019-04-15

CrossFit Montgomery – CF View Public Whiteboard Warm-up On the board + hip mobility Metcon Four, 5:00 AMRAPs with 2:30 rest in between A): Metcon (AMRAP – Rounds and Reps) 5:00 AMRAP6 Wall Balls (20/14) 6 T2B B: Metcon (AMRAP – Rounds and Reps) 5:00 AMRAP6 T2B 6 Push-ups C): Metcon (AMRAP – Rounds and […]

2019-04-12

2019-04-12

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cyclesWherever you stopped in the previous 3:00 cycle, start there on the next one. So if you are 3 […]

2019-04-11

2019-04-11

CrossFit Montgomery – CF View Public Whiteboard Warm-up :30 – :45 Gymnastics Bar Muscle-ups (6:00 EMOM) Do between 1-3 Bar muscle ups each round. Scale: First scale: Double C2B pull-ups and ring dips. Second scale: Double regular pull-ups and ring dips Third scale: Double ring rows and push-ups :50 – :56 Underground Strength :03 – […]