2020-09-01

2020-09-01

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Back Squat (Rounds 1 – 3) EMOM x 3 3 reps at 75% Back Squat (Rounds 4-8) EMOM x 4 2 reps at 80% Back Squat (Rounds 9 – 13 ) EMOM x 5 1 rep at 85% Finisher Metcon (Time) For Time: 3 rounds: 20 […]

2020-08-31

2020-08-31

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon A: CFM Acid Bath (Time) For Time: 400m run .62 miles or 1000m bike 500m row 8:00 time cap for guys 9:00 time cap for ladies B1: Metcon (Time) For Time: 4 Rounds: 2 BMU 100m run 4 HSPU 100m run BMU Scale -> Burpee C2B […]

2020-08-28

2020-08-28

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting 2:00 rest between A & B A: Power Clean (1 rep EMOM for 5 rounds) heavy single for the day. only have 5 minutes. b: Clean, Clean, Split Jerk (1/1/1/1/1) Every 90 seconds, 5 rounds work at 65% – 75% of what you do in part […]

2020-08-27

2020-08-27

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon Choose your own adventure… Metcon (Time) For Time: 100 Calories (can split between bike and rower however you want) 90 sit ups 80 air squats 70 hollow rocks 60 box jump overs 50 push ups 40 pull ups 30 barbell thrusters (45#/35#) 20 HSPU 10 over […]

2020-08-26

2020-08-26

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting A: Push Press (5/5/5/5/5) B: Push Jerk (1 set of max reps at heaviest set of part A) Metcon A: Metcon (Time) 4 Rounds for Time: 10 overhead squats (75/55; 95/65) 5 Burpees over the bar 10 Hang cleans (75/55; 95/65) 5 Burpees over the bar

2020-08-25

2020-08-25

CrossFit Montgomery – CF View Public Whiteboard Warm-up Aerobic Conditioner Metcon (Distance) For distance: 10 Rounds – :30 second run/:30 walk 10:00 total Metcon 5:00 rest between Aerobic Conditioner and Metcon A: Metcon (AMRAP – Rounds and Reps) 8:00 AMRAP 15 Wall Balls 15 Flutter kicks (each leg) 15 Mountain Climbers 15 Shoulder Taps (each) […]

2020-08-24

2020-08-24

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting A: Back Squat (5/5/5/5/5) B: Strict Pullup (5 unbroken sets) Strict pull-ups are done in a super-set with the back squat. As soon as you finish you back squats, complete as many unbroken strict pull-ups as possible. Your score for this section is the set with […]

2020-08-21

2020-08-21

CrossFit Montgomery – CF View Public Whiteboard Warm-up Hero WoD Lt. Brad Clark, CrossFit Tidewater Hero WoD (Time) For Time: Buy-In: 95 Double-Unders 6 Rounds of: 10 Single Arm Dumbbell Clean-and-Presses (50/35 lb) (alternating) 11 Burpees 18 Weighted Lunges (50/35 lb) (alternating) Cash-Out: 95 Double-Unders Use a single dumbbell throughout. For the dumbbell clean-and-press, the […]

2020-08-20

2020-08-20

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon Metcon (Time) For time: Buy in: 30/25 Cal Bike Then: 21-15-9 Deadlifts (185/135; 225/165) Burpee box jumps (24/20) Cash out: 600m run Finisher brief pause between each second. long enough to take a few breaths and chang position. A: Front Plank (1 attempt at max time) […]

2020-08-19

2020-08-19

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon 2:30 Rest between AMRAPs A: Metcon (AMRAP – Rounds and Reps) 5:00 AMRAP 3 HSPU 10 Wall balls B: Metcon (AMRAP – Rounds and Reps) 5:00 AMRAP 10 Wall Balls 10 Goblet squats 24/16) C: Metcon (AMRAP – Rounds and Reps) 5:00 AMRAP 10 Goblet Squats […]