2017-06-29

2017-06-29

CrossFit Montgomery – CF L2 & L3 Warm-up 10:00 – AirDyne @ 60% 1 to 5 Reps – KB Deadlift – KB Russian KB Swing – Skin the cat Weightlifting A: Deadlift (5 x 8 Reps @ 65% every 3:00) Metcon B: Metcon (AMRAP – Reps) For Reps – Tabata Toes 2 Bar (8 x […]

2017-06-28

2017-06-28

CrossFit Montgomery – CF L2 & L3 Warm-up 10:00 – Run @ 60% 1 to 3 Reps – Inch Worm – Cobra + Downward Dog – Side to Side Lunge (each) Weightlifting A: Barbell Row (5 x 8 Reps @ 65% of 1RM Every 3:00) Metcon B: Metcon (Time) For Time: – 600m Run – […]

2017-06-27

2017-06-27

CrossFit Montgomery – CF L2 & L3 Warm-up 10:00 – Rower @ 60% Three Rounds – 3 Plank Lunges – 3 Plank Samsons – 3 Plank Squats Weightlifting A: Back Squat (5 x 8 Reps @ 65% of 1RM Every 3:00) Metcon B: Metcon (AMRAP – Rounds and Reps) Ladder – 8:00 – 1/4/7/10/13/16/19/22/25… Pullup […]

2017-06-26

2017-06-26

CrossFit Montgomery – CF L2 & L3 Warm-up 10:00 – AirDyne @ 60% Band Pulls – 10 Front – 10 Overhead – 10 Behind – 10 Pass Through – 10 Press Weightlifting A: Bench Press (5 x 8 Reps Every 2:00 @ 65% of 1RM) Metcon B: Metcon (Time) 21-15-9 Reps For Time – Calories […]

2017-06-23

2017-06-23

CrossFit Montgomery – CF L2 & L3 Warm-up 10:00 – Rower @ 60% Three Rounds – 5 Band Pulls (front) – 5 BandOverhead Lunges (each) – 5 Band Pulls (overhead) – 5 Band Sotts Press – 5 Band Pulls (behind) Weightlifting A: Shoulder Press (4 x 10 Reps @ 60% of 1RM every 3:00) Metcon […]

2017-06-22

2017-06-22

CrossFit Montgomery – CF L2 & L3 Warm-up 10:00 – AirDyne @ 60% 1 to 5 Reps – KB Deadlift – KB Russian KB Swing – Skin the cat Weightlifting A: Deadlift (4 x 10 Reps @ 60% every 3:00) Metcon B: Metcon (AMRAP – Reps) AMRAP x 5 – :30 Pullups – :30 Squat […]

2017-06-21

2017-06-21

CrossFit Montgomery – CF L2 & L3 Warm-up 10:00 – Run @ 60% 1 to 3 Reps – Inch Worm – Cobra + Downward Dog – Side to Side Lunge (each) Weightlifting A: Barbell Row (4 x 10 Reps @ 60% of 1RM Every 3:00) Metcon B: Metcon (Time) Three Rounds – 200m Run – […]

2017-06-20

2017-06-20

CrossFit Montgomery – CF L2 & L3 Warm-up 10:00 – Rower @ 60% Three Rounds – 3 Plank Lunges – 3 Plank Samsons – 3 Plank Squats Weightlifting A: Back Squat (4 x 10 Reps @ 60% of 1RM Every 3:00) Metcon B: Metcon (AMRAP – Rounds and Reps) EMOM – 12:00 – Odd: Max […]

2017-06-19

2017-06-19

CrossFit Montgomery – CF L2 & L3 Warm-up 10:00 – AirDyne @ 60% Band Pulls – 10 Front – 10 Overhead – 10 Behind – 10 Pass Through – 10 Press Weightlifting A: Bench Press (4 x 10 Reps Every 2:00 @ 60% of 1RM) Metcon B: Metcon (AMRAP – Reps) For Reps – Tabata […]

2017-06-16

2017-06-16

CrossFit Montgomery – CF L2 & L3 Warm-up 10:00 – Rower @ 60% Three Rounds – 5 Band Pulls (front) – 5 BandOverhead Lunges (each) – 5 Band Pulls (overhead) – 5 Band Sotts Press – 5 Band Pulls (behind) Weightlifting A: Shoulder Press (5 x 8 Reps @ 60% of 1RM every 3:00 Rest) […]