2017-08-18

2017-08-18

CrossFit Montgomery – CF Warm-up – 400m Run Band Pulls – 10 Front – 10 Overhead – 10 Behind – 10 Pass Through – 10 Press Skin the Cats – 5 Reps Mobility – Hip #1 (No Measure) – 3 Position Piriformis and Hip Capsule Mobility Weightlifting A: Weighted Pull-ups (1RM -10:00) Metcon B: Metcon […]

2017-08-17

2017-08-17

CrossFit Montgomery – CF Warm-up – 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 two jump […]

2017-08-16

2017-08-16

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 Metcon Finisher Aerobic Add-On or Anabolic Add-On A: Metcon (AMRAP – Rounds and Reps) AMRAP – 15:00 […]

2017-08-15

2017-08-15

CrossFit Montgomery – CF Warm-up – 2:00 Rower 2x: Warm-up – Band Pulls (No Measure) – 10 Front – 10 Overhead – 10 Behiind – 10 Pass Through – 10 Press 2x: Warmup #3 (No Measure) – 10 Overhead Squats – 10 Burpees Warm-up (No Measure) Fascia Conditioning – Posterior Weightlifting A: Bench Press (1RM […]

2017-08-14

2017-08-14

CrossFit Montgomery – CF Warm-up – 400m Run 1x: 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. 1x: Warmup #1 (No Measure) – 5 Pullups – 10 Pushups – 15 […]

2017-08-11

2017-08-11

CrossFit Montgomery – CF Warm-up 10:00 – Rower @ 60% Three Rounds – 5 PVC Pass Throughs – 5 PVC Overhead Lunges (each) – 5 PVC Whirly Birds – 5 PVC Overhead Squats – 5 PVC Sot Presses Weightlifting A: Shoulder Press (EMOM – 8:00: 1 Rep @ 90-95% of 1RM) Metcon B: Metcon (AMRAP […]

2017-08-10

2017-08-10

CrossFit Montgomery – CF Warm-up 10:00 – AirDyne @ 60% 1 to 5 Reps – KB Deadlift – KB Russian KB Swing – Skin the cat Weightlifting A: Deadlift (EMOM – 8:00: 1 Rep @ 90-95%) Metcon B: Metcon (AMRAP – Reps) Tabata – Pushup (8 x :20/:10) – Squat Thrust (8 x :20/:10) – […]

2017-08-09

2017-08-09

CrossFit Montgomery – CF Warm-up 10:00 – Run @ 60% 1 to 3 Reps – Inch Worm – Cobra + Downward Dog – Side to Side Lunge (each) Weightlifting A: Barbell Row (EMOM – 8:00: 1 Rep @ 90-95% of 1RM) Metcon B: Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups C: […]

2017-08-08

2017-08-08

CrossFit Montgomery – CF Warm-up 10:00 – Rower @ 60% Three Rounds – 3 Plank Lunges – 3 Plank Samsons – 3 Plank Squats Weightlifting A: Back Squat (EMOM – 8:00: 1 Rep @ 90-95% of 1RM) Metcon B: Metcon (Time) For Time – 10 to 1 Toes to Bar – 1 to 10 Box […]

2017-08-07

2017-08-07

CrossFit Montgomery – CF Warm-up 10:00 – AirDyne @ 60% Band Pulls – 10 Front – 10 Overhead – 10 Behind – 10 Pass Through – 10 Press Weightlifting A: Bench Press (EMOM – 8:00: 1 Rep w/ 90-95% of 1RM) Metcon B: Metcon (AMRAP – Rounds and Reps) AMRAP – 8:00 – 6 Burpees […]