12/31

12/31

CrossFit Montgomery – CF NEW YEAR’S EVE WOD 31 Push Press (75/55) 31 Pull-Ups 31 Snatches (75/55) 31 Sit-Ups 31 Toes-to-Bar 31 Push-Ups 31 Box Jumps (24/20) 31 Back Squats (75/55) 31 Double-Unders 31 Thrusters (75/55) 31 Lunges 31 Burpees 365 Meter Row View Public Whiteboard Metcon 12/31/2020 (Time) 31 push press 31 pull ups […]

2020-12-30

2020-12-30

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Snatch Complex (2/2/2/2/2/2/2/2) Power Snatch + Overhead Squat + Squat SnatchEvery 90 seconds do 2 complexes Metcon A: Metcon (Time) 20:00 Time Cap 4 Rounds for Time: Rx 50 double unders *5 wall walks Rx+ 75 Double Unders 7 walk walks Wall Walk- starts at bottom […]

2020-12-29

2020-12-29

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon A B or C A: 5k Row (Time) Max Effort 5k Row B: 5k Run (Time) Max Effort 5k Run C: 10 K Bike (Time) 10k Bike6.2 miles

2020-12-28

2020-12-28

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting 20ish mins or so to find work towards a new 1 rep max. But really…however long it takes. Back Squat (1 rep max) Last Monday of 2020. Why not go for a new PR? Metcon Do A or B A: Metcon (AMRAP – Reps) 8:00 Alternating […]

2020-12-23

2020-12-23

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Shoulder Press (5/5/5/5/5) Metcon Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 8 med ball cleans 8 sit ups 8 burpees over the med ball (like a barbell burpee) Mobility Don’t be sore over the holidays…do some foam rolling and stretching of hips, quads, shoulders, and […]

2020-12-22

2020-12-22

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon Can do either one first depending on equipment available. A: Metcon (Time) For time: 21-15-9-15-21 Cal bike Wall ball B: Metcon (Time) For time: 500m row 50 double unders 400m row 40 double unders 300m row 30 double unders 200m row 20 double unders 100m row […]

2020-12-21

2020-12-21

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Back Squat Wave Sets (5/3/1) #2 0:00 – 2:00 5 reps @ 75% 2:00 – 4:00 3 reps @80% 4:00 – 6:00 1 rep @ 85% 6:00 – 8:00 5 reps @80% 8:00 – 10:00 3 reps @ 85% 10:00 – 12:00 1 rep @90% 12:00 […]

2020-12-18

2020-12-18

Announcements This weekend (Dec 19th – Dec 20th) the gym will be closed for the L1 Seminar we are hosting. Anyone not a part of the L1 Seminar will NOT be allowed in the gym after we close Friday night.  For the upcoming holidays: We will be closed December 24th and December 25th.  On Dec […]

2020-12-17

2020-12-17

Announcements This weekend (Dec 19th – Dec 20th) the gym will be closed for the L1 Seminar we are hosting. Anyone not a part of the L1 Seminar will NOT be allowed in the gym after we close Friday night.  For the upcoming holidays: We will be closed December 24th and December 25th.  On Dec […]

2020-12-16

2020-12-16

Announcements This weekend (Dec 19th – Dec 20th) the gym will be closed for the L1 Seminar we are hosting. Anyone not a part of the L1 Seminar will NOT be allowed in the gym after we close Friday night.  For the upcoming holidays: We will be closed December 24th and December 25th.  On Dec […]