2019-03-13

2019-03-13

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Clean Pull, Squat Clean; Hang Clean Pull, Squat Clean Complex (E2MOM ) Every 2 minutes complete the following: 1 clean pull from the floor (floor through triple extension) 1 squat clean 10 second pause 1 clean pull from the hang position (from hang through triple extension) […]

2019-03-12

2019-03-12

CrossFit Montgomery – CF View Public Whiteboard Warm-up on the board Weightlifting Tempo Shoulder Press (2/2/2/2/2) X131 explode up 1 second pause at the top 3 seconds down 1 second pause in the front rack Finisher Metcon (4 Rounds for reps) Four, 4:00 AMRAPS, 1:30 minute rest in betweenAMRAP 1) 3 Toes 2 Bar 5 […]

2019-03-11

2019-03-11

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Tempo Front Squat (2/2/2/2/2) 4 seconds down 2 seconds at the bottom Explode up 2 seconds at the top Finisher Annie Goes Running (Time) 50 DUs 50 Sit Ups 500m run 40 DUs 40 Sit Ups 400m run 30 DUs 30 Sit Ups 300m run 20 […]

FREAK Saturday

FREAK Saturday

CrossFit Montgomery – CF View Public Whiteboard Metcon FREAK (Time) Fran 21 Thrusters (95/65) (115/95–Rx+) 21 Pull-ups (Chest-to-Bar–Rx+) Eva 800m Run 30 OH KB Swings (24/16Kg) (32/20KG–Rx+) 30 Pull-ups (Chest-to-Bar–Rx+) Annie 50 Double-Unders 50 Sit-ups (45/25#–Rx+) Kelly 400m Run 30 Box Jumps (24/20″) (30/24″–Rx+) 30 Wall Balls (20/14#) (30/20#–Rx+) Clean and Jerk (1RM)

2019-03-08

2019-03-08

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps) 200-ft. dumbbell overhead lunge 50lb/35lb 50 dumbbell box step-ups 24in/20in 50 strict handstand push-ups 200-ft. handstand walk Time cap: 10 minutes Crossfit Games Open 19.3 Masters (55+) (AMRAP – Reps) 200-ft. dumbbell overhead lunge 35b/20lb 50 dumbbell […]

2019-03-07

2019-03-07

CrossFit Montgomery – CF View Public Whiteboard Warm-up Skill bar muscle up 15 mins Active Recovery 20 mins of continuous moving at a steady pace Each round consists of: 200m run 250m row 10 dumbbell lunges total 8 push ups 6 kb swings Mobility You should have 10 – 15 minutes left in class to […]

2019-03-06

2019-03-06

CrossFit Montgomery – CF View Public Whiteboard Warm-up On the board Weightlifting Squat Clean Complex (1/1/1/1/1/1) -clean pull through triple extension -hang squat clean -full squat clean all done without putting down the barbell6 rounds; 1 round every 90 seconds if your legs are too tired, focus on form or do power cleans and note […]

2019-03-05

2019-03-05

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Tempo Push Press (2/2/2/2/2) X131 Explode up 1 second at the top 3 seconds down 1 second in the front rack Finisher Use a running clock. Score will be time for Part A and time for Part B. Part A has a 9:00 time cap. Part […]

2019-03-04

2019-03-04

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Tempo Back Squat (3/3/3/3/3) 3 1 X 1 3 seconds down 1 second pause at the bottom Explode up 1 second pause at the top42X2 Finisher Metcon (AMRAP – Rounds and Reps) 16:00 AMRAP2 Deadlifts (255/180; 285/200) 4 HSPU 6 Wallballs 8 Barbell burpees

19.2

19.2

CrossFit Montgomery – CF View Public Whiteboard Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps) 8 Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 – 15 @ 135# / 85# *Round 2 – 13 @ 185# / 115# *Round 3 – 11 @ 225# / […]