2020-02-21

2020-02-21

CrossFit Montgomery – CF View Public Whiteboard Warm-up 50m jog calf stretch foam rolling for calf 100m jog high knees butt kicks 200m jog high kicks side to side lunge 50m hard jog, not quite a run 10 leg kicks front to back 10 leg kicks side to side 100m hard jog 10 lunge with […]

2020-02-20

2020-02-20

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon Metcon (Weight) 25:00 AMRAP Steady work One round: 3 Wall walks 8 Weighted step-ups, alternating, each leg (hold weights by your side) 8 Rear Leg elevated split squats, alternating, each leg (hold weights by your side) 7 strict pullups 8 Single leg deadlifts, alternating, each leg […]

2020-02-19

2020-02-19

CrossFit Montgomery – CF View Public Whiteboard Warm-up 2 rounds: 250m row, however many meters you’re off from 250 when it ends, is how many burpees you do. Max 10. 2 rounds 1:00 couch stretch each leg 10 air squats 2 rounds 10 hollow snaps 10 Superman snaps 5 burpees Burgerners warm up, clean Metcon […]

2020-02-18

2020-02-18

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon Metcon (Time) For Time: 10 Rounds of 5 Pull-ups 10 push ups 15 air squats Every 2 sets of Cindy work through the following chipper: 50 double unders 40 sit ups 30 wall balls 20 burpees 10 toes 2 barYour workout will go like this 1 […]

2020-02-17

2020-02-17

CrossFit Montgomery – CF View Public Whiteboard Warm-up Squat warm-up B (No Measure) 250 row or 200 run With a barbell: 10 bent over row 10 romanian deadlifts 10 hang cleans 10 shoulder press 10 good mornings 10 barbell squats While holding onto the rig: 10 leg swings forward/backward (each leg) 10 leg swings side […]

Post Valentine’s Day

Post Valentine’s Day

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon Metcon (Time) 30:00 cut off One partner does – -5 pull ups -10 push ups -15 air squats -30 double unders Partners work on together – 100 cal row 90 air squats 80 sit ups 70 lunges (each) 60 push ups 50 box jumps 40 deadlifts […]

2020-02-14

2020-02-14

CrossFit Montgomery – CF View Public Whiteboard Warm-up Skill 15:00 rope climb Metcon Metcon (AMRAP – Reps) 20:00 Rotating EMOM: Station 1: Max Unbroken strict pullups Station 2: 5 power cleans (135/95; 185/135) Station 3: 15 suitcase crunches Station 4: Rest Total reps completed. If you don’t complete the cleans or crunches in a round, […]

2020-02-13

2020-02-13

CrossFit Montgomery – CF View Public Whiteboard Warm-up 50m jog (down and back in gym) 25m walking knee hugs 25m walking straight leg dead lift 50m jog 25m high kicks 25m side to side lunge 50m jog 25m bear crawl 25m burpee broad jump 50m jog Then: 2 Rounds: 10 hollow rocks 10 Superman snaps […]

2020-02-12

2020-02-12

CrossFit Montgomery – CF View Public Whiteboard Warm-up Warmup #2 (No Measure) 250m row 10 scap pulls 10 kip swings 10 air squats 1:00 couch stretch leg 200m run 5 pull ups 10 push ups 15 air squats 1:00 couch stretch each leg PVC Sequence Metcon 2:30 rest between metcons Rx – 5:00 AMRAPs with […]

2020-02-11

2020-02-11

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting 16:00 Split Jerk (5/5/5/5/5) Metcon Metcon (AMRAP – Rounds and Reps) 15:00 10 overhead lunges, total (45/25) 10 weighted sit ups (45/25) 15 box jump overs (24/20) 10 push ups 10 air squats Mobility