2020-10-01

2020-10-01

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon 1:00 rest between A, B, and C A: Metcon (AMRAP – Rounds and Reps) 0:00 – 12:00 1200m run then AMRAP in remaining time: 7 squat snatches (75/55; 115/75) 5 barbell burpees B: Metcon (AMRAP – Rounds and Reps) 13:00 – 21:00 800m run then amrap […]

2020-09-30

2020-09-30

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting more capacity building than strength focused today Shoulder Press (12/12/12/12) Finisher Metcon (AMRAP – Rounds and Reps) 10:00 AMRAP Buy in- 30/24 cal bike Then as many rounds and reps as possible: 50 double unders 20 sit ups *Cals don’t count

2020-09-29

2020-09-29

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon Rest half the time it takes you to complete A before starting B A: Metcon (Time) 4 Rounds For Time: 400m run 21 box jumps (24/20) (steps can count as rx) 15 wall balls (20/14) 9 toes 2 bar B: Metcon (AMRAP – Reps) 5:00 AMRAP: […]

2020-09-28

2020-09-28

CrossFit Montgomery – CF View Public Whiteboard Warm-up Back Squat (2/2/2/2/2) Weightlifting Metcon Metcon (Time) For time, 12:00 time cap Buy in: 1000m row/ 800m row (guys/girls) 3 rounds: 7 front squats 7 push press 7 hang cleans Cash out: 21 burpees to a target Rx: weight 75/55 Rx+: 125/85 Choose a weight you can […]

2020-09-25

2020-09-25

CrossFit Montgomery – CF View Public Whiteboard Warm-up Skill 15:00 (this will also be part of the warm-up) wall balls: practice hand placement under the ball, breathing at the top, and full depth squats bear complex: practice moving through the positions with confidence and control. hitting each position power clean -> front squat-> push press->back […]

2020-09-24

2020-09-24

CrossFit Montgomery – CF View Public Whiteboard Warm-up Mobility spend 2:00 mins each side doing the glute smash with a lacrosse ball prior to weightlifting Weightlifting Deadlift (2/2/2/2/2) Finisher fast and dirty. Metcon (AMRAP – Reps) 6:00 AMRAP Buy in: 20/16 cals bike In remaining time perform AMRAP of: 3 toes 2 bar 5 box […]

2020-09-23

2020-09-23

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon 2:00 rest between AMRAPs each AMRAP is 8:00 long with a 4:00 cal row to start A: Metcon (AMRAP – Reps) 8:00 – AMRAP 4:00 cal row *then – max hspuscore is total reps between cal row and hspu B: Metcon (AMRAP – Reps) 8:00 AMRAP […]

2020-09-22

2020-09-22

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting 18:00 to complete Front Squat (5/5/5/5/5) Aerobic Conditioner A: Metcon (AMRAP – Rounds) Every 2.5 Minutes for 6 rounds complete: 400m run. *Rx+: with a vest 20/15#. If you get to the point where you are unable to finish the 400, drop the run down to […]

2020-09-21

2020-09-21

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon 6:00 Rest between A and B A: Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 25 Double-Unders 10 bent over barbell rows (95/65;125/85) 25 Double unders 10 thrusters (95/65;125/85) B: Metcon (Time) For time: 4 Rounds: 15 Hollow Rocks 15 Singlearm push presses, each arm (24kg/16kg; […]

2020-09-18

2020-09-18

Announcements Ask your coach about our in-house competition When – September 19th starting at 9:00a Where – CFM What – In-house partner competition to have some fun and meet some new friends. All wods will be doable with Rx, Scaled, and Beginner levels Why – Due to the postponing of #4#, and all the new […]