2018-02-19

2018-02-19

CrossFit Montgomery – CF Warm-up 3:00 Row 1 Round 5 Pull-ups; 10 Push-ups; 15 Overhead Squats 2:00 Row 6 Plank Lunge w/Reach :30 Samson Stretch 1:00 Row w/Empty Barbell 5 Good Mornings 5 Back Squats 5 Behind the Neck Strict Press 5 Overhead Squats Primer Every 90 seconds x 6 3 Position Power Snatch (Hip; […]

2018-02-16

2018-02-16

CrossFit Montgomery – CF Warm-up 3 Rounds 30 Singles or Double Unders 3 Strict Pull-ups 5 Squat Thrusts 7 Wall Squats 9 Wall Ball Squat Cleans A: Metcon (Time) 5 Rounds50 Double Unders 15 Burpee Box Jump Overs (24/20) 5 Squat Cleans (135/95) Finisher Calf Mobility

2018-02-15

2018-02-15

CrossFit Montgomery – CF Warm-up 500m Row 2 Rounds 4 Squat thrusts 4 Plank Lunge w/Reach 8 Kip-Swings 8 KB Swings 12 Sit-ups 12 Overhead Squats w/PVC A: Metcon (AMRAP – Rounds and Reps) AMRAP 1820 Push Jerks (135/95) 20 Box Jumps (24/20) 20 Toes-to-Bar 20/15 Cal Row Finisher 10 Min Recovery Row or Bike

2018-02-14

2018-02-14

CrossFit Montgomery – CF Warm-up 500m Row 7 Plank Lunge w/ Reach 7 Walkouts 7 Air Squats w/ a Plate Row 250 Meters 5 Plank Lunge w/ Reach 5 Walkouts 5 Air Squats w/ a Plate A: Metcon (Weight) EMOM x10 @72% 1RM Front SquatOdd – 3 Front Squats Even – 6 Back Squats B: […]

2018-02-13

2018-02-13

CrossFit Montgomery – CF Warm-up 500m Row 15-12-9 Abmat Sit-ups Banded Good Mornings Next 250m Row 7 Inch Worms Then 1 Round 5 Power Clean w/Empty Barbell 5 Push-ups Followed by 1 Round 5 Power Cleans (medium – light load) 5 Barbell Facing Burpees (slow) Build to working weight A: Metcon (Time) 5 Rounds10 Power […]

2018-02-12

2018-02-12

CrossFit Montgomery – CF Warm-up 500m Row 2 Rounds 3 Push-ups 5 Wall Squats 7 Sit-ups 9 Overhead Squats w/PVC A: Metcon (Weight) EMOM x5Overhead Squat and Snatch Balance 1 Pausing Overhead Squat (2 second pause) 1 Snatch Balance B: Metcon (Weight) EMOM x6Squat Snatch (3-3-2-2-1-1) *start @65% and build C: Metcon (Time) 21-15-9Squat Snatch […]

2018-02-09

2018-02-09

CrossFit Montgomery – CF Warm-up 3:00 Bike or Row 3 Rounds 3 Strict Pull-ups 5 Push-ups 7 Overhead Squats w/PVC 9 KB Swings A: Metcon (AMRAP – Rounds and Reps) AMRAP 103 Clean and Jerks (135/95), 3 Barbell-Facing Burpees 6 Clean and Jerks (135/95), 6 Barbell-Facing Burpees 9 Clean and Jerks (135/95), 9 Barbell-Facing Burpees […]

2018-02-08

2018-02-08

CrossFit Montgomery – CF Warm-up 500m Row 2 Rounds 4 Squat thrusts 4 Plank Lunge w/Reach 8 Kip-Swings 8 KB Swings 12 Sit-ups 12 Overhead Squats w/PVC A: Metcon (Time) For Time3 Rounds 30/20 Cal Row 15 Push-Press (95/65) 5 Bar Muscle-ups Finisher Conditioning 10 Min Recovery Row or Bike

2018-02-07

2018-02-07

CrossFit Montgomery – CF Warm-up 500m Row 7 Plank Lunge w/ Reach 7 Walkouts 7 Air Squats w/ a Plate 250m Row 5 Plank Lunge w/ Reach 5 Walkouts 5 Air Squats w/ a Plate A: Metcon (AMRAP – Reps) EMOM x10Odd – 4 Pause Front Squats (2 seconds in the bottom) @68-72% Even – […]

2018-02-06

2018-02-06

CrossFit Montgomery – CF Warm-up 500m Row 15-12-9 Empty Barbell Good Mornings Stiff leg Deadlifts Abmat Sit-ups A: Metcon (Weight) Every 90 secondsDeadlift (3-1-3-1-3-1) *Start the first set @ ~70% and increase each round B: Metcon (Calories) AMRAP 3:00 x 4 RoundsAMRAP 3: 21 Deadlifts (155/105), 21 Hand-Release Push-ups Max Cal Row in Time Remaining […]