2018-08-17

2018-08-17

CrossFit Montgomery – CF View Public Whiteboard Warm-up On the board Weightlifting Deadlift (5/5/5/5/5) start at 50-55 percent and work up as possible. Finisher Metcon (Time) For time200m run 21 wall balls 100m run 15 wall balls 50m run 9 wall balls rest 3 minutes then 9-12-15 Handstand Push-ups Toes to bar

2018-08-16

2018-08-16

CrossFit Montgomery – CF View Public Whiteboard Warm-up On the board Underground Strength Metcon (Weight) 4 rounds2 Bear Complex 50m sled push (1x – 1.5x bw on the sled) 10 single arm rows (each) 10 double kb weighted step-ups (each) 25 hollow rocks —-score total combined weight of single arm rows and weighted step ups […]

2018-08-15

2018-08-15

CrossFit Montgomery – CF View Public Whiteboard Warm-up 400m run 2 rounds: 5 scap pulls 5 kip swings 10 kb swings 10 lunges with reach burgerners warm-up, snatch Weightlifting 5/5/5/5/5 strict press Shoulder Press (5/5/5/5/5) start at 50% and increase as possible not necessarily going for a 5 rep pr, just building strength Finisher Metcon […]

2018-08-14

2018-08-14

CrossFit Montgomery – CF View Public Whiteboard Warm-up Any order: -Bike 2:00 -Row 2:00 -Run 2:00 Then: -25m lunge w/ reach -25m high kick -25m side to side lunge -25m high knees -25m butt kicks Then: Any order- -Bike 2:00 -Row 2:00 -Run 2:00 Aerobic Conditioner Metcon (Time) For time*Run 600m Rest is the time […]

2018-08-13

2018-08-13

CrossFit Montgomery – CF View Public Whiteboard Warm-up 2 rounds -200m run -5 pull-ups -10 push-ups -15 air squats PVC Sequence 27 squat warm-up Weightlifting Front Squat (Wave Squats) 0:00-2:00 6 at 50% of 1 rep 2:00-4:00 4 at 55% 4:00-6:00 2 at 60% 6:00-8:00 6 at 55% 8:00-10:00 4 at 60% 10:00-12:00 2 at […]

2018-08-10

2018-08-10

CrossFit Montgomery – CF gut check View Public Whiteboard Warm-up 1 Rounds 200m run 5 burpees 5 broad jumps 5 lunge w/ reach 5 inch worm then, 2 reps of each movement from the workout with an empty bar 2 reps of each movement from the workout with 75% of weight you’re using 2 reps […]

2018-08-09

2018-08-09

CrossFit Montgomery – CF Underground Strength View Public Whiteboard Warm-up 3:00 bike 3:00 row 3:00 run —any order —banded shoulder stretch on rig —-knee down/palm up —-back against the pole, palm facing pole —-blade of hand against pole, palm up —-each side 1 min Underground Strength score is heaviest combined round of TGUs, Double OH […]

2018-08-08

2018-08-08

CrossFit Montgomery – CF View Public Whiteboard Warm-up 5 minutes on bike Band sequence -front pull -back pull -over head pull -stand in band and press Wrist stretch Foam roll thoracic and lats 2 minutes each location Weightlifting Bench Press (5/5/5/5/5) start at 50% of 1 rep if known Finisher Rest 4:00 between metcons Metcon […]

2018-08-07

2018-08-07

CrossFit Montgomery – CF View Public Whiteboard Warm-up 2 rounds: 100m run 25m high kicks 25m side to side lunge 25m walking samson stretch 25m butt kicks 25m high knees then: couch stretch, 2 minutes each position, each side calf mobility: roll on foam roller or barbell for 2 minutes each side Metcon Metcon (Time) […]

2018-08-06

2018-08-06

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Back Squat (3 sets of 8/6/4) 8 – 50% 6 – 55% 4 – 60% 8 – 55% 6 – 60% 4 – 65% 8 – 60% 6 – 65% 4 – 70% Finisher Metcon (AMRAP – Reps) 12:00 EMOMPull-ups: 1, 4, 7, 10 (Rx+ C2B) […]