2019-08-23

2019-08-23

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 33:00 AMRAP 21 Deadlift (95/65;125/85) 18 wall ball (20/14) 15 barbell burpees 12 reverse front rack lunge (95/65;125/85) 9 box jumps (24/20) 6 clean and jerk (95/65;125/85) 3 OHS (95/65;125/85) 200m runRyan did this workout at her Saturday WoD (8/17), […]

2019-08-22

2019-08-22

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon 3:00 rest between AMRAPs After Part A, slide boxes off the mats to make more room. After part B, take the weights/bars off the racks to make room for T2B A: Metcon (AMRAP – Rounds and Reps) 5:00 AMRAP 15 Box Jumps 10 Ring Dips B: […]

2019-08-21

2019-08-21

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting The CrossFit Total (Total Weight) Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)From Mark Rippetoe way back in 2006: “The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts […]

2019-08-20

2019-08-20

CrossFit Montgomery – CF View Public Whiteboard Warm-up Skill A: Rope Climb (6:00 EMOM) 1-3 Rope Climbs EMOM for 8 rounds. If you do not have rope climbs, you can take this time to work on the skill and/or do the scaled version of rope climbs. Metcon A: Metcon (Distance) For distance: 6:00 row for […]

2019-08-09

2019-08-09

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon Metcon (Time) For Time: 10 – 1 wall balls 3 hang cleans (95/65;125/85) 1-10 burpees to a target 10 wall balls 3 hang cleans 1 burpees to a target 9 wall balls 3 hang cleans 2 burpees to a target . . . 1 wall ball […]

2019-08-16

2019-08-16

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon 30:00 Running clock Part A starts at 0:00 Part B starts at 12:00 Part C starts at 25:00 If you finish Part A or Part B before the next Part starts, you will rest until it’s start time. If you do not finish before the next […]

2019-08-15

2019-08-15

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Back Squat (10/10/10) try to work in the 60 – 80% range for your sets. can stay at the same weight, or go up. weight only counts if it is unbroken. if athlete rests more than 3 seconds during the set, it is no longer unbroken. […]

2019-08-14

2019-08-14

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Find a new 1 rep on power or squat cleans. Or, if you happen to find a new 1 rep for both, that’s fine too. But, I would encourage you to start with one in mind to mentally prepare yourself for it. 20:00 of work Power […]

2019-08-13

2019-08-13

CrossFit Montgomery – CF View Public Whiteboard Warm-up General: 250m row 200m run 10 kb swings 10 sit ups 10 boot strappers 10 air squats pvc sequence specific: ankle warm-up – –for 1:00 alternate between calf raise/shin raise (rocking back on to heels) hold each position for 5 seconds. can use rig for support –with […]

2019-08-12

2019-08-12

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Overhead Squat (build to a heavy 3) 18:00 Metcon Metcon (AMRAP – Reps) 20:00 EMOMRounds 1,5,9,13,17: Toes 2 Bar Rounds 2,6,10,14,18: Calorie row Rounds 3,7,11,15,19: Hollow Rock Rounds 4,8,12,16,20: Rest