2020-07-01

2020-07-01

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon Metcon (Time) For time: 200m run 25 wall balls (20/14) 25 lunges, hold the ball over head (total) 25 air squats, hold the ball however you want 400m run 15 wall balls (20/14) 15 lunges, hold the ball over head (total) 15 air squats, hold the […]

2020-06-30

2020-06-30

CrossFit Montgomery – CF View Public Whiteboard Warm-up Skill 12:00 rope climb work Metcon Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP Each round is: 15/12 cal row 10 C2B Pull-ups 5 T2B Scale options: C2B -> Regular Pullups -> Banded Pull-ups -> Ring rows T2B -> Knee Raises -> Candle Sticks -> V-ups -> […]

2020-06-29

2020-06-29

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Tempo Front Squat (6/6/4/4/2/2/2) 31X1 3 down 1 at the bottom eXplode up 1 at the top Finisher Metcon (Time) For time: 15-10-5 Overhead Squat (95/65;135/95) Barbell burpees 7:00 Time cap Accessory spend remaining time after the wod on an accessory or mobility

2020-06-26

2020-06-26

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Clean Complex Foxtrot (6 rounds E2MOM) Every 2 minutes complete the following: 1 clean pull from high hang 1 clean pull from hang 1 hang power clean 10 second pause (can put the barbell down) 3 TnG power cleans Finisher 3:30 rest between part A and […]

2020-06-25

2020-06-25

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting 3:00 rest between A and B. 20:00 total for today’s weightlifting A: Back Squat (14:00 to find a heavy 1 rep for the day) Back Squat (EMOM for 3 rounds do 3 reps at 70% of part A) Metcon Desired stimulus: just stay moving for the […]

2020-06-24

2020-06-24

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon Metcon (Time) For Time: 2 Rounds: 75 Double Unders 10 Clean and Jerk (165/125) Then: 800m run Then: 2 Rounds 75 Double Unders 10 Snatches (125/85)Weight should be challenging, but doable. Singles are fine. 2:1 singles to double unders Can scale the run down as well […]

2020-06-23

2020-06-23

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Clean Grip Deadlift (5/5/5/5/5) Clean grip deadlift with pronated grip and performed as you would a first pull on a clean. Metcon Metcon (Time) 4 Rounds for Time: *5 slamball burpee box get overs (30/20#), (24/20in box) **10 slamball box step over (same slamball and box) […]

2020-06-22

2020-06-22

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon A: Metcon (Time) For Time: 20/15 Cal Bike 15 Wall Balls (20/14) 10 Toes 2 Bar 5 Bar Muscle ups 10 Toes 2 bar 15 Wall balls (20/14) 20/15 Cal Bike14 minute time cap Scales: Toes 2 Bar -> Knee Raises -> Candlesticks-> V-ups BMU -> […]

2020-06-19

2020-06-19

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon Head down and grind through it. Metcon (Time) 100 Double Unders 90 Air Squats 80 Sit Ups 70 Box Step overs w/ a wallball (20/14#)(24/20 inch box) 60 Push ups 50/40 Cal Row 40 wall balls (20/14) 30 push presses (95/65) 20 barbell burpees 10 thrusters […]

2020-06-18

2020-06-18

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon Metcon (Time) For Time: 400m Run 12 Squat Cleans 6 Toes 2 Bar 10 Squat Cleans 6 Toes 2 Bar 600m Run 8 Squat Cleans 6 Toes 2 Bar 6 Squat Cleans 6 Toes 2 Bar 400m Run 4 Squat Cleans 6 Toes 2 bar 2 […]