2019-02-19

2019-02-19

CrossFit Montgomery – CF View Public Whiteboard Warm-up on the board Weightlifting Tempo Split Jerk (3/3/3/3/3) 1X13 start in front rack pause 1 second at the bottom of the dip explode up 1 second at the top 3 seconds down to front rack 1 second pause in front rack Finisher each AMRAP is 6 minutes, […]

2019-02-18

2019-02-18

CrossFit Montgomery – CF View Public Whiteboard Warm-up on the board. Weightlifting Tempo Back Squat (5/5/5/5/5) 3 1 X 1 3 seconds down 1 second pause at the bottom Explode up 1 second pause at the top20:00 Finisher Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsPerform this as […]

Got Legs?

Got Legs?

CrossFit Montgomery – CF View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) 30 Minute AMRAP 200m Run (1 Rep=50m) 10 Deadlifts 225#/175# 10 Alternating Step-ups 20Kg@20″ box/12Kg@16″ Box 10 Shoulder to Overhead 115#/80# 20 Double Unders :30 Rest

2019-02-15

2019-02-15

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon CrossFit Games Open 15.5 (Time) For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie Row 15 Thrusters, 95# / 65# 9 Calorie Row 9 Thrusters, 95# / 65#

2019-02-14

2019-02-14

CrossFit Montgomery – CF View Public Whiteboard Warm-up Underground Strength 30-40 minutes of work take no more than 1:00 between sets, but during the superset, no more than the time it takes to get to the next movement. Metcon (AMRAP – Reps) 4 super setsSuper Set A) -*Bench Press – unbroken, 75% bw, no more […]

2019-02-13

2019-02-13

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Squat Clean Complex (3/3/3/3/3) -clean pull through triple extension -hang squat clean -full squat clean all done without putting down the barbell1:30 between sets of 3 pause exactly 10 seconds between reps (after you complete the squat clean, wait 10 seconds before beginning the complex again); […]

2019-02-12

2019-02-12

CrossFit Montgomery – CF View Public Whiteboard Warm-up on the board Tempo Shoulder Press (3/3/3/3/3) X131 Start in front rack Explode up 1 second pause at the top 3 seconds down 1 second pause in front rack Finisher 20:00 running clock Two 9:00 AMRAPS 2:00 rest in between A: Metcon (AMRAP – Rounds and Reps) […]

2019-02-11

2019-02-11

CrossFit Montgomery – CF View Public Whiteboard Warm-up On the board Weightlifting Tempo Front Squat (3/3/3/3/3) 18:00 31X1 Finisher Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats

2019-02-08

2019-02-08

CrossFit Montgomery – CF View Public Whiteboard Warm-up on the board Metcon if you do not finish one of the rounds in the 4 minute time frame, for the remaining 20 minutes, treat the workout as an AMRAP at the weight you were working on, or if the weight is too heavy, go back to […]

2019-02-07

2019-02-07

CrossFit Montgomery – CF View Public Whiteboard Warm-up on the board Skill 15:00 bar muscle up (yes two weeks in a row because they will likely be in the Open) Underground Strength 30:00 – 40:00 of Continuous work Can treat as active recover if needed. Metcon (4 Rounds for reps) 4 Super Sets, 30-40 minutes […]