2020-05-26

2020-05-26

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Metcon (AMRAP – Reps) Reverse Tabata Back Squats: 8 Rounds: 10 seconds work/20 seconds rest: Rx – back squats at body weightAs tempting as it is to lose form and focus solely on speed, don’t do that. Focus instead on quality reps with minimal rest between […]

2020-05-25

2020-05-25

CrossFit Montgomery – CF View Public Whiteboard Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about […]

2020-05-22

2020-05-22

CrossFit Montgomery – CF View Public Whiteboard Warm-up Aerobic Conditioner Little mo’ cardio before Murph on Monday The distance in this WoD is 3600m, or 400m further than what you’ll run in Murph. It is intended for you to complete all rounds, so scale the distance if needed. Push yourself during the run, and focus […]

2020-05-21

2020-05-21

CrossFit Montgomery – CFM Remote View Public Whiteboard CFM Remote Metcon (Time) For time: 4 rounds — 400m run (.25 miles) 10 bicycle crunches (touch each knee 10 times) 10 jumping lunges (each leg) 50 ft bear crawl 10 squat jumps 10 v-ups

2020-05-21

2020-05-21

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon Metcon (AMRAP – Reps) AMRAP 0:00 – 6:00 (54 reps) 15 – 9 – 3 thrusters (95/65) barbell burpees 6:00 – 12:00 (54 reps) 15-9-3 overhead squats (95/65) pull-ups 12:00 – 18:00 (18 reps) 9 clean and jerks at 135/95 6 clean and jerks at 165/115 […]

2020-05-20

2020-05-20

CrossFit Montgomery – CFM Remote View Public Whiteboard CFM Remote Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP each round is: 10 kb/db or object swings 10 squats with weight (use same weight as previous movement and hold however you want) 10 flutter kicks each leg 10 bird dog push ups 10 mountain climbers (each […]

2020-05-20

2020-05-20

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon Metcon (Time) For time: 200m row 7 snatches (95/65; 125/85) 9 t2b 9 box jump over (24/20) 400m row 7 snatches (115/80; 145/100) 12 t2b 12 box jump over (24/20) 600m row 7 snatches (135/95; 165/115) 15 t2b 15 box jump over (24/20) Weightlifting Push Press […]

2020-05-19

2020-05-19

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Clean Complex Alpha (12:00 to find a heavy single of the complex) One complex is: Clean pull, hang squat clean, squat clean & jerk Metcon Metcon (Time) For time: 75 wall balls 60/50 cal row 45 suit case crunches 30 back rack lunges (same weight as […]

2020-05-18

2020-05-18

CrossFit Montgomery – CFM Remote View Public Whiteboard Metcon (Time) Home Half Murph 800m run 10 rounds of: –5 bent over object rows (each arm) –10 push ups –15 air squats 800m run Rx+ wear a vest or backpack

2020-05-18

2020-05-18

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon Half Murph (Time) 800m Run 50 Pull-Ups 100 Push-Ups 150 Air Squats 800m Run Rx – no vest Rx+- vest *think of this as training/prep for Murph. *can do 10 rounds of Cindy, or do the reps straight through