2020-11-16

2020-11-16

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Overhead Squat (5/5/5/5/5) moderate weight, with good form. it’s been a whiile since we did overhead squats in the strength portion, so really push depth and form. Metcon Aerobic Capacity Do A or B depending class size and equipment available. A: Metcon (Time) 5 Rounds for […]

“More Kettle Bell”

“More Kettle Bell”

CrossFit Montgomery – CF View Public Whiteboard Metcon Metcon (Time) (As partners) 800m run 70 MB Situps (20/14) 60 KB OHS (Rx 20/16kg//Rx+ 24/20kg) 50 box jump overs 400m run 30 KB OHS (single arm) 20 KB DL (single arm) 1000m run

2020-11-13

2020-11-13

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Back Squat (5/5/5/5/5) all sets are done at 55-65% of 1 rep. If the weight feels light, focus on good form and exploding up from the bottom of the squat. Remember, speed on the bar = force applied to the bar. More force applied, more weight […]

2020-11-12

2020-11-12

CrossFit Montgomery – CF View Public Whiteboard Warm-up Active Recovery can either do the recovery wod, or the regular wod. Metcon (Time) Recovery: **5 rounds at an easy – moderate pace 2:00 either rowing or biking or running 2:00 foam rolling or lacrosse ball(quads, lats, glutes) 2:00 stretching (shoulders, hips, hamstrings) *spend the two minutes […]

2020-11-11

2020-11-11

CrossFit Montgomery – CF View Public Whiteboard Warm-up Hero WoD Armistice (AMRAP – Reps) Ladder – 9:00 – 100m Run – 11 Situps – 11 Air Squats – 100m Run – 22 Situps – 22 Air Squats – 100m Run – 33 Situps – 33 Air Squats … 2:00 Rest Ladder – 9:00 – 100m […]

2020-11-10

2020-11-10

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Shoulder Press (8/8/8/8/8) Finisher Metcon (Time) For time: 4 rounds – *50m lunge (Rx+ – 50/35# dumbbell overhead) 20 flutter kicks (each leg) 10 shoulder taps (each shoulder) 10 burpees *if outside, go out the front door to the right, to end of the buildings and […]

2020-11-09

2020-11-09

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon 4:00 rest between A, B, and C A: Metcon (AMRAP – Rounds and Reps) 8:00 AMRAP Each round is: 15/12 Cal row 10 dumbbell step ups (50/35#) (24/20″ box) 15 sit ups B: Metcon (AMRAP – Rounds and Reps) 8:00 AMRAP 15/12 cal bike 10 toes […]

2020-11-06

2020-11-06

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Deadlift (5/5/5/5/5) Finisher Metcon (Time) For time- 1200m run then- 2 rounds: 5 power cleans (95/65; 135/95) 5 barbell burpees 5 should to over heads (same weight) then- 1200m run

2020-11-05

2020-11-05

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon Tabata This! (5 Rounds for reps) Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up Tabata score is the least number of reps performed in any of the eight intervals. Unit for the […]