2020-12-01

2020-12-01

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon A or B score is total reps A: Metcon (AMRAP – Reps) 4 rounds for reps 2:00 AMRAP – Cal Row 2:00 AMRAP – Power cleans @ 135/95 (Rx+ Squat Cleans) 2:00 AMRAP – Barbell burpees (Rx+ Bar-facing burpees) 4:00 Rest Goal is to get close […]

2020-11-30

2020-11-30

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Back Squat, Wave Set #2 0:00 – 2: 00 6 @ 55% 2:00 – 4:00 4 @ 60% 4:00 – 6:00 2 @ 65% 6:00 – 8:00 6 @ 60% 8:00 – 10:00 4 @ 65% 10:00 – 12:00 2 @ 70% 12:00 – 14:00 6 […]

2020-11-27

2020-11-27

Announcements We will be closed Thursday. We will have one workout on Friday at 11:30am, so get your shopping done early and come burn off those thanksgiving meals! CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon () Thanksgiving with the Girls (Time) For Time: Angie’s House – 20 Pull-ups – 20 Push-ups – 20 […]

2020-11-25

2020-11-25

Announcements We will be closed Thursday. We will have one workout on Friday at 11:30am, so get your shopping done early and come burn off those thanksgiving meals! CrossFit Montgomery – CF View Public Whiteboard Warm-up Skill 7:00 burpee refresher Metcon Metcon (Time) 4 rounds for time- 10 DB rows (5 each side) (50/35#) 5 […]

2020-11-24

2020-11-24

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Back Squat, Wave Set #1 0:00 – 2: 00 6 @ 50% 2:00 – 4:00 4 @ 55% 4:00 – 6:00 2 @ 60% 6:00 – 8:00 6 @ 55% 8:00 – 10:00 4 @ 60% 10:00 – 12:00 2 @ 65% 12:00 – 14:00 6 […]

2020-11-23

2020-11-23

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon A: Metcon (AMRAP – Rounds and Reps) 10:00 AMRAP 8 dumbbell step ups (total) (50/35#) 8 push-ups 8 hollow rocks B: Metcon (AMRAP – Reps) 4:00 AMRAP Plank hold (each second is 1 rep) Can do front, let, or right; hands or elbows, can rotate between […]

2020-11-19

2020-11-19

CrossFit Montgomery – CF View Public Whiteboard Warm-up Skill ghd practice and refresher Metcon up and down Metcon (Time) For time: 15 GHD 30/24 cal bike 60 air squats 90 double unders 60 sit ups 30 alternating db snatch (50/35) 15 toes 2 bar 30 step weighted step-ups (total) same db as snatch 60 air […]

2020-11-18

2020-11-18

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Squat Snatch Complex Alpha (Every 90 Seconds x 8) High Hang Squat Snatch Hang Squat Snatch Squat Snatch Metcon barbell cycling 4:00 rest between metcons A: Metcon (AMRAP – Rounds and Reps) 4:00 AMRAP 4 Hang Power Snatches (75/55; 95/65) 5 Overhead squats (same weight) 6 […]

2020-11-17

2020-11-17

CrossFit Montgomery – CF View Public Whiteboard Warm-up Skill 12:00 bar muscle up skill work Metcon Metcon (AMRAP – Reps) 20:00 EMOM 0:00 – 5:00 EMOM – Rx: 2-4 bar muscle ups. Try to do the same number each time 5:00 – 10:00 EMOM – 200m run *goal is to run hard each minute 10:00 […]