2020-07-06

2020-07-06

CrossFit Montgomery – CF View Public Whiteboard Warm-up Primer 3-5 times through the 3 positions. this is the end of the warm-up and is used to reinforce the proper positions. Should be ready for the first set when you’re done with this part. 3 Position Pause Power Clean pause below knee, above knee (hang) and […]

2020-07-03

2020-07-03

CrossFit Montgomery – CF View Public Whiteboard Warm-up Skill 15:00 Handstand and Handstand Walk Progression Progression 1: Nose-to-wall Handstand Holds – wall walk up the wall, then try to hold with just your nose and toes on/close to the wall Progression 2: Handstand Should Taps Progression 3: Hip Touches – like should taps, but touch […]

2020-07-02

2020-07-02

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Push Press (5/5/5/5/5) Metcon Metcon (AMRAP – Rounds and Reps) *15:00 AMRAP 5 power cleans (95/65; 135/95) 7 push ups 9 suit case crunches at 3:00, 6:00, 9:00 and 12:00 complete: -40 Double Unders (80 singles for scale)

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) […]