2019-10-18

2019-10-18

CrossFit Montgomery – CF View Public Whiteboard Warm-up heartrate shoulders legs hips calves Metcon Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50-lb/35-lb dumbbells Crossfit Games Open 20.2 Masters (55+) (AMRAP – Reps) Complete as many rounds […]

2019-10-17

2019-10-17

CrossFit Montgomery – CF View Public Whiteboard Warm-up Active Recovery Metcon (AMRAP – Rounds) Move for 20:00 25m sled push 7 wall balls with a 2 count pause at the bottom 3 wall walks 7 candlesticks 3 kb rows each arm 7 back extensions Every 4 minutes do either 10 burpees, 100m run or 150m […]

2019-10-16

2019-10-16

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting A: Snatch Grip Deadlift (2/2/2/2/2) E3MOM Metcon Metcon (4 Rounds for reps) 20:00 Rotating EMOM Rotate between: 0:00 – 1:00 ; 5:00 – 6:00; 10:00 – 11:00; 15:00-16:00: Double-unders 1:00 – 2:00; 6:00 – 7:00; 11:00 – 12:00; 16:00-17:00: Hollow rocks 2:00 – 3:00; 7:00 – […]

2019-10-15

2019-10-15

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon A: Handstand Push-ups (8:00 EMOM) Rx – kipping Rx+ – strict try to do the same number of reps each round. if Rx+ – must do at least 2 strict per round to count it (and only count the Rx+ reps) B: Metcon (Time) 4 Rounds […]

2019-10-14

2019-10-14

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Overhead Squat Wave Sets #2 (6/4/2 x 3) Overhead Squat Wave Sets 0:00 – 2: 00 6 @ 58% 2:00 – 4:00 4 @ 63% 4:00 – 6:00 2 @ 68% 6:00 – 8:00 6 @ 63% 8:00 – 10:00 4 @ 68% 10:00 – 12:00 […]

2019-10-11

2019-10-11

CrossFit Montgomery – CF View Public Whiteboard Warm-up Open WOD Crossfit Games Open 20.1 (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpees Time cap: 15 minutes Crossfit Games Open 20.1 Masters (55+) (Time) 10 rounds for time of: 8 ground-to-overheads, 95 lb/ 65lb 10 bar-facing burpees Time cap: […]

2019-10-10

2019-10-10

CrossFit Montgomery – CF View Public Whiteboard Warm-up Skill Spend some time on bar or ring muscle ups 15:00 to work on the skill. Active Recovery Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP: 1 Round: 250m row 10 cossack squats (total) 10 single lead deadlfits (total) 200m run 10 overhead kettlebell swings 10 band […]

2019-10-09

2019-10-09

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting start the power snatch on the 6th round of the emom. Snatch Balance (3/3/3/3/3) we did it a few weeks ago, try to build off that every 90 seconds on the second for 5 rounds Power Snatch 1.1 (2/2/2/2/2) 1 rep 10 second pause 1 repevery […]

2019-10-08

2019-10-08

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon 4, 4:00 Metcons, 2:00 rest between A: Metcon (AMRAP – Rounds and Reps) 4:00 AMRAP: 5 power cleans (115/89; 155/110) 5 overhead lunges (each leg) (45/25) B: Metcon (AMRAP – Rounds and Reps) 4:00 AMRAP 100m run 7 burpees to a target *25m = 1 rep […]

2019-10-07

2019-10-07

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting A: Overhead Squat (6/4/2/4/6) E2MOM B: Front Squat (max unbroken front squats at final 6 rep weight) continue with E2MOM scheme. so front squats start on minute 10 (basically the 6th round of the E2MOM) Metcon A: Metcon (3 Rounds for reps) 3 rounds for reps: […]