2020-01-24

2020-01-24

Announcements Remember: Mondays, Tuesdays, and Thursdays (only) 6:15pm class! CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Deadlift (6/4/2 x 3) 6 – 61% 4 – 66% 2 – 71% 6 – 66% 4 – 71% 2 – 76% 6 – 71% 4 – 76% 2 – 81% do not have to be touch […]

2020-01-23

2020-01-23

Announcements Remember: Mondays, Tuesdays, and Thursdays (only) 6:15pm class! CrossFit Montgomery – CF View Public Whiteboard Warm-up 2 rounds 250m row However far off your meters are when you stop from 250, that’s how many burpees you have to do with a max of 10. So if you row and stop at 257, you have […]

2020-01-22

2020-01-22

Announcements Remember: Mondays, Tuesdays, and Thursdays (only) 6:15pm class! 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 […]

2020-01-21

2020-01-21

Announcements Remember: Mondays, Tuesdays, and Thursdays (only) 6:15pm class! CrossFit Montgomery – CF View Public Whiteboard Warm-up 2 rounds: 50m shuttle run 10 walking single leg deadlifts 10 walking lunge with trunk twist 10 walking sampson 2 rounds: 50m shuttle run 10 walking knee hugs (hug your knee to your chest and focus on balance) […]

2020-01-20

2020-01-20

Announcements Remember: Mondays, Tuesdays, and Thursdays (only) 6:15pm class! CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon Power “Elizabeth” (Time) 21-15-9 Reps For Time: – Power Clean (135#/95#) – Ring Dips Weightlifting Shoulder Press (8/8/4/4/2/2) Mobility Better get those 5 points for WLC!

2020-01-17

2020-01-17

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon 3:00 rest between Metcons Metcon (AMRAP – Rounds and Reps) 6:00 AMRAP 100m run 10 wall balls *50m = 1 rep Metcon (AMRAP – Rounds and Reps) 5:00 AMRAP 100m run 10 slam balls 50m = 1 rep Metcon (AMRAP – Rounds and Reps) 4:00 AMRAP […]

2020-01-16

2020-01-16

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Deadlift (6/4/2 x 3) wave sets 6 @ 58% 4 @ 63% 2 @ 68% 6 @ 63% 4 @ 68% 2 @ 73% 6 @ 68% 4 @ 73% 2 @ 78% Metcon Metcon (Distance) 10 rounds :30 sprint :30 walk

2020-01-15

2020-01-15

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon Metcon (AMRAP – Reps) Rotating EMOM 5 times through: HSPU Cal Row Jumping Lunges Hollow Rock Rest one movement each minute, score is total reps.

2020-01-14

2020-01-14

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 […]

2020-01-13

2020-01-13

CrossFit Montgomery – CF View Public Whiteboard Warm-up 12:00 -15:00 coaches’ choice Metcon Metcon (Time) For time, 25:00 time cap: Start with: 1k row Then: 15-12-9 (Rx+ 18-15-12) –Box Jumps (24/20) –Deadlifts (225/155) –sit ups Then: 100 double unders Then: 9-12-15 (Rx+ 12-15-18) –Thrusters (95/65) –pull ups –sit ups Then: 25 burpees (Rx+ 40 burpees)One […]