2021-01-20

2021-01-20

Announcements Join our team for the whole life challenge! wholelifechallenge.com team: CrossFit Montgomery CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon start the plank when ready. A: Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#15:00 time cap. Scale # of reps and/or weight as needed. B: Metcon (Time) Accumulate 5:00 in any […]

2021-01-19

2021-01-19

Announcements Join our team for the whole life challenge! wholelifechallenge.com team: CrossFit Montgomery CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon 90 second rest when changing weights. A: Snatch (1 rep) 8:00 to build to a heavy 1 for the day 4 or so solid attempts B: Metcon (AMRAP – Reps) Barbell-cycling work– Every […]

2021-01-18

2021-01-18

Announcements Join our team for the whole life challenge! wholelifechallenge.com team: CrossFit Montgomery CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Front Squat (3/3/3/3/3) First set should be around 60-65% of your 1 rep and build from there. Start heavy, get heavier. Metcon Metcon (Time) 4 rounds for time 4 power cleans (125/85; 165/115) […]

2021-01-15

2021-01-15

Announcements Join our team for the whole life challenge! wholelifechallenge.com team: CrossFit Montgomery CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Clean Complex Charlie (Every 2:00 for 8 rounds) Every 2 minutes complete the following: 1 clean pull from the hang position (from hang through triple extension) 1 hang squat clean 10 second pause […]

2021-01-14

2021-01-14

Announcements Join our team for the whole life challenge! wholelifechallenge.com team: CrossFit Montgomery CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon Metcon (Time) For time: *50 double unders 40/30 cal row 50 double unders 30/22 cal bike 50 double unders **20 deadlifts (225/165; 275/205) 50 double unders **10 thrusters (135/95; 185/125) *first scale for […]

2021-01-13

2021-01-13

Announcements Join our team for the whole life challenge! wholelifechallenge.com team: CrossFit Montgomery CrossFit Montgomery – CF View Public Whiteboard Metcon Weightlifting Weighted Pull-ups (1) 12:00 to find heaviest 1 rep weight STRICT pull-up Finisher Metcon (AMRAP – Reps) 9:00 AMRAP increasing reps per round until you hit the 9:00 mark 1 HSPU (Rx+ Strict) […]

2021-01-12

2021-01-12

Announcements Join our team for the whole life challenge! wholelifechallenge.com team: CrossFit Montgomery CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon 4:00 rest between metcons intended to be able to complete every rep, every round so scale as needed. A: Metcon (AMRAP – Rounds) 12:00 Alternating EMOM Odd Rounds: 10 Single Arm, Alternating Dumbbell […]

2021-01-11

2021-01-11

Announcements Join our team for the whole life challenge! wholelifechallenge.com team: CrossFit Montgomery CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Deadlift (3/3/3/3/3/3) Metcon Rest half your row time before starting part B A: Metcon (Time) For Time: A) 1000m row/800m row B: Metcon (Time) 21-15-9 *Weighted step ups (50/35) Toes 2 barTry to […]

2021-01-09

2021-01-09

CrossFit Montgomery – CF View Public Whiteboard Metcon Metcon (Time) For time: 50 pull-ups 400m run 21 thrusters 800m run 21 thrusters 400m run 40 pull-ups

2020-01-08

2020-01-08

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon 2:00 Rest between AMRAPs A: Metcon (AMRAP – Rounds and Reps) 5:00 AMRAP 6/4 Cal Bike 6 C2B Pull-ups B: Metcon (AMRAP – Rounds and Reps) 5:00 AMRAP 9/6 Cal Row 6 Power Snatches (75/55; 95/65) C: Metcon (AMRAP – Rounds and Reps) 5:00 AMRAP 9 […]