2018-04-27

2018-04-27

CrossFit Montgomery – CF Warm-up 2:00 Row/Run 10 Samson Stretch ea side 10 Lunges (5 ea side) 10 Plank Lunges w/Reach 5 Wall squats 5 PVC Overhead Squat Burgener’s Warm-up A: Snatch (EMOM x 10) 1 Power Snatch (Start @ 50% and build) B: Metcon (AMRAP – Rounds and Reps) AMRAP 1720 Calorie Row 17 […]

2018-04-26

2018-04-26

CrossFit Montgomery – CF Warm-up 3:00 Bike/Row/Run 6 Plank Lunges 6 Bootstrappers 10 Overhead Squats 30 second Samson Stretch Mobility 3:00 Pigeon Pose (ea side) A: Squats (3-1) Front Squats1 – 3 Front Squats @ 82% 2 – 1 Front Squat @ 87% 3 – 3 Front Squats @ 82% 4 – 1 Front Squat […]

2018-04-25

2018-04-25

CrossFit Montgomery – CF Warm-up 500m Row 3 Rounds :20 Seconds Samson Stretch :20 Seconds Sit-ups :20 Air Squats 1 Round 10 Box Jumps 15 Supermans Clean Complex (1 Rep ) 1 Complex Every 6 min x 5High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Press […]

2018-04-24

2018-04-24

CrossFit Montgomery – CF Warm-up 3 Rounds 200m Run 5 Kip Swings 10 Push-ups 15 Sit-ups Gymnastics Minutes 0-4 Handstand Floater Practice Minutes 4-8 5 Ring Rows 5 Strict Ring Dips Minutes 8-12 5 Deficit Push-ups 10 Banded Good Morning A: Metcon (3 Rounds for reps) AMRAP 4 x 3AMRAP 4 Run 400m 27 Burpees […]

2018-04-23

2018-04-23

CrossFit Montgomery – CF Warm-up 3 Rounds 200m Run 10 Bootstappers 10 Plank Lunges 10 Hollow Rocks 10 Superman Rocks 10 Russian KB Swings 10 Goblet Squats A: Back Squat (5-3-1) Squat WaveWave #1 Set #1 – 5 Back Squats @ 73% of 1RM Back Squat Set #2 – 3 Back Squats @ 78% of […]

2018-04-20

2018-04-20

CrossFit Montgomery – CF Warm-up 2:00 Row/Run 10 Samson Stretch ea side 10 Lunges (5 ea side) 10 Plank Lunges w/Reach 5 Wall squats 5 PVC Overhead Squat Burgener’s Warm-up Olympic Lifting (Clean Complex) Alternate Every :30 Seconds x 161 – 2 Power Cleans @60% 2 – 1 Power Clean + 1 Push Jerk + […]

2018-04-19

2018-04-19

CrossFit Montgomery – CF Warm-up 3:00 Bike/Row/Run 6 Plank Lunges 6 Bootstrappers 10 Overhead Squats 30 second Samson Stretch Mobility 2:00 Foam Roll Quads/Adductors 2:00 Foam Roll Thoracic and Lats Skill Bar Muscle Up A: Squats (3-1) 6 Front Squat, 1 Back Squat1 – 3 Front Squats @ 80% 2 – 1 Front Squat @ […]

2018-04-18

2018-04-18

CrossFit Montgomery – CF Warm-up 500m Row 2 Rounds 10 Sit-ups 10 Russian KB Swings 10 Push-ups 10 Banded Good Mornings Primer 3 Rounds 8 Kneeling Barbell Strict Presses 25m′ Single Arm Overhead Carry (each) A: Push Press (6) 4 sets, 6 repsRecord heaviest set of 6 for the day B: Metcon (Time) For Time21-15-9 […]

2018-04-17

2018-04-17

CrossFit Montgomery – CF Warm-up 3 Rounds 200m Run 5 Kip Swings 10 Push-ups 15 Sit-ups Gymnastics Minutes 0-4 Handstand Floater Practice Minutes 4-8 3 Strict Chest-to-Bar Pull-ups 3 Strict Handstand Push-ups Minutes 8-12 3 Inchworms 3 Strict Toes-to-Bar Metcon (AMRAP – Rounds and Reps) AMRAP 1512 Burpee Box Jump Overs (24/20) 9 Pull-ups 6 […]

2018-04-16

2018-04-16

CrossFit Montgomery – CF Warm-up Run 800m 2 Rounds 5 Scap retractions + 5 Strict Pull-ups 10 Russian KB Swings 10 Goblet Squats Primer 2 Rounds 8 Suitcase Deadlifts 8 Double KB Front Rack Step-ups (4 ea leg) A: Back Squat (5-3-1) WaveWave #1 Set #1 – 5 Back Squats @ 70% of 1RM Back […]