2018-05-25

2018-05-25

CrossFit Montgomery – CF View Public Whiteboard Warm-up 400m Run 2 Rounds 4 Samson Stretches 8 Plank Lunges w/ R 12 Bootstrappers Burgener’s Warm-up A: Metcon (Time) 4 Rounds400m Run 21 Power Cleans (155/105)

2018-05-24

2018-05-24

CrossFit Montgomery – CF View Public Whiteboard Warm-up 3 Rounds 1:00 Row or Bike 5 Kip Swings 10 Push-ups 15 Air Squats Mobility Calves Couch Stretch Aerobic Conditioner Weighted Sprints 8x 100m (weighted vest, wallball or slam ball) Sets 1-4 weighted Sets 5-8 unweighted Rest 1:00 between efforts Skill Pistols

2018-05-23

2018-05-23

CrossFit Montgomery – CF View Public Whiteboard Warm-up 400m Run 3 Rounds 10 Banded Good mornings 10 Sit-ups 10 Air Squats A: Deadlift (3 Rep Touch and Go) Take 15 min to find heavy 3 rep for the day B: Metcon (AMRAP – Reps) Tabata For LifeDeadlift (135/95) Push Jerk (135/95) Lateral Barbell Burpees *score […]

2018-05-22

2018-05-22

CrossFit Montgomery – CF View Public Whiteboard Warm-up 400m Run 5-4-3-2-1- Plank Lunge w/ Reach Inchworms 2 Rounds 10 Hollow Rocks 10 Supermans Burgener Warm-up A: Pull-ups (Max Strict Pull-ups) B: Metcon (3 Rounds for reps) AMRAP 4 x 3AMRAP 4: 21 Hang Power Cleans (115/80) 21 Wallballs (20/14) 21 Calorie Row Rest 4:00 AMRAP […]

2018-05-21

2018-05-21

CrossFit Montgomery – CF Warm-up 3 Rounds 1:30 Row or Bike 5 Scap Retractions 5 Swings 5 Strict Pull-ups 10 Push-ups 15 Air Squats 15 Overhead Squats Burgener Warm-up A: Metcon (No Measure) Snatch ComplexEMOM x 9 Power Snatch + Overhead Squat + Squat Snatch B: Metcon (Time) Run Randy5 Rounds 400m Run 15 Power […]

2018-05-18

2018-05-18

CrossFit Montgomery – CF Warm-up 2:00 Row/Run 10 Samson Stretch ea side 10 Lunges (5 ea side) 10 Plank Lunges w/Reach 5 Wall squats 5 PVC Overhead Squat Burgener’s Warm-up A: Metcon (AMRAP – Reps) 5 Rounds1:00 Calorie Row 1:00 Power Cleans (115/80) 1:00 Lateral Burpees over Bar 1:00 Rest

2018-05-17

2018-05-17

CrossFit Montgomery – CF Warm-up 3:00 Bike/Row/Run 2 Rounds 6 Plank Lunges 6 Bootstrappers 10 Overhead Squats Mobility Foam Roll Thoracic/Lats Foam Roll Quads/Adductors A: Front Squat (1 Rep) Work up to a heavy single0:00… 3 Reps @ 45% 1:00… 2 Reps @ 50% 2:00… 1 Reps @ 60% 3:00… 3 Reps @ 55% 4:00… […]

2018-05-16

2018-05-16

CrossFit Montgomery – CF Warm-up 600m Run 3 Rounds 3 Kip Swings + 3 Strict Pull-ups 5 Burpees 7 Wall Balls A: Push Press (1 Rep) 0:00… 5 Reps @ 50% last weeks 3-Rep PP 1:30… 4 Reps @ 60% last weeks 3-Rep PP 3:00… 3 Reps @ 70% last weeks 3-Rep PP 4:30… 3 […]

2018-05-15

2018-05-15

CrossFit Montgomery – CF Warm-up 400m Run 10 Plank Lunge/w Reach 200m Run 8 Walk outs 100m Run 6 Inchworms A: Metcon (Weight) Alt EMOM x 12 (6 Rounds)Odd Minutes – 3 Deadlifts (building in weight) Even Minutes – 3, 3″Deficit Kipping HSPU *Score Deadlift Weight B: Metcon (Time) 3 Rounds500m Row 12 Deadlifts (225/155) […]