2019-06-25

2019-06-25

CrossFit Montgomery – CF View Public Whiteboard Warm-up A) Partner (with a coach if needed) Partner A) row Partner B) 2 rounds of Cindy with ring rows Swap, each partner does each component once B) PVC Warm-up C) Hand stand holds, accumulate 1:00. No more than 20 seconds at a time D) 3 walk walks […]

2019-06-24

2019-06-24

CrossFit Montgomery – CF View Public Whiteboard Warm-up 50m jog down the gym and back: high knees 50m jog down the gym and back: butt kicks 50m jog down the gym: lunge with reach, back: burpee broad jump 50m jog down the gym: high kick, back: inchworm (half way) duck walk (half way 50m jog […]

Loredo v2

Loredo v2

CrossFit Montgomery – CF View Public Whiteboard All Levels Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010To learn more about Loredo click here Loredo v2 (Time) 6 Rounds […]

2019-06-21

2019-06-21

CrossFit Montgomery – CF View Public Whiteboard Warm-up Hero WoD The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-upsA suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, […]

2019-06-20

2019-06-20

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Back Squat (5×3) 75% – 80% of 1 rep 16:00 Metcon Metcon (Time) 5 Rounds For Time: 5 Deadlifts (275/195; 315/225) 10 Box Jumps (24/20) 200m run 1:00 rest

2019-06-19

2019-06-19

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Push Press (6×2) 85%-90% of 1 rep Metcon A: Metcon (AMRAP – Reps) 5:00 AMRAP Turkish Get Ups20kg/12kg B: Metcon (AMRAP – Rounds and Reps) 6:00 AMRAP10 wall balls 25 DUs 5 Burpees C: Metcon (AMRAP – Rounds and Reps) 6:00 AMRAP10 suitcase crunches 25 DUs […]

2019-06-18

2019-06-18

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting take a couple minutes between the two parts, but you should be warm and can start the power cleans with the final weight on the bar from your pause if you like. A: 3 Position Pause Power Clean (8:00 EMOM) pause below knee, above knee (hang) […]

2019-16-17

2019-16-17

CrossFit Montgomery – CF View Public Whiteboard Warm-up Gymnastics Death By Strict Pullups (AMRAP – Rounds and Reps) EMOM Ladder – Strict PullupMax 15 rounds Metcon Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP400m run 50m farmers carry (24/16 kg each hand; (32/20kg for RX+) 50m bear crawl 25m lunge 25m burpee broad jump 50m […]

Katechlebell

Katechlebell

CrossFit Montgomery – CF View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) 25 Minute Partner AMRAP Switch off as necessary unless denoted 20/12 Kg 100m run Each 40 Kettlebell Snatches total 24/16 Kg 40 KB Single Leg Deadlifts Single arm front rack carry 25m each arm, each partner Single arm farmer’s carry 25m […]