2020-06-22

2020-06-22

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon A: Metcon (Time) For Time: 20/15 Cal Bike 15 Wall Balls (20/14) 10 Toes 2 Bar 5 Bar Muscle ups 10 Toes 2 bar 15 Wall balls (20/14) 20/15 Cal Bike14 minute time cap Scales: Toes 2 Bar -> Knee Raises -> Candlesticks-> V-ups BMU -> […]

2020-06-19

2020-06-19

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon Head down and grind through it. Metcon (Time) 100 Double Unders 90 Air Squats 80 Sit Ups 70 Box Step overs w/ a wallball (20/14#)(24/20 inch box) 60 Push ups 50/40 Cal Row 40 wall balls (20/14) 30 push presses (95/65) 20 barbell burpees 10 thrusters […]

2020-06-18

2020-06-18

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon Metcon (Time) For Time: 400m Run 12 Squat Cleans 6 Toes 2 Bar 10 Squat Cleans 6 Toes 2 Bar 600m Run 8 Squat Cleans 6 Toes 2 Bar 6 Squat Cleans 6 Toes 2 Bar 400m Run 4 Squat Cleans 6 Toes 2 bar 2 […]

2020-06-17

2020-06-17

CrossFit Montgomery – CF View Public Whiteboard Warm-up Coaches choice then: 3 warm up sets of front squats before starting the clock. Weightlifting 2 minutes rest from when part A ends to when part B starts. 17:00 for weightlifting total. A: Front Squat (12:00 to build to a heavy 1) not intended to try and […]

2020-06-16

2020-06-16

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting 15:00 to build to a heavy single of the complex Shankle Complex Donny Shankle: Donny is a five time US National Champion and world team member in the sport of weightlifting. He is the only weightlifter in the United States to defeat in competition a defending […]

2020-06-15

2020-06-15

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting 15:00 Shoulder Press (5/5/5/5/5) Metcon Metcon (Time) For time: 600m run 19 hang clean, thrusters, cal row 15 hang clean, thrusters, cal row 400m run 11 hang clean, thrusters, cal row 7 hang clean, thrusters, cal row 3 hang clean, thrusters, cal row 200m run Rx […]

LUCKY 13

LUCKY 13

CrossFit Montgomery – CF View Public Whiteboard Metcon LUCKY 13 (Time) 3 Rounds for Time: 13 Push-Ups 13 Sit-Ups 13 Box Jumps (20 in) 13 Kettlebell Swings (1.5/1 pood) 13 Push Presses (45/35 lb) 13 Walking Lunges (each leg) 13 Mountain Climbers 13 Knees-to-Elbows 13 Pull-Ups 13 Parallel Bar Dips 13 Air Squats 13 Back […]

2020-06-12

2020-06-12

CrossFit Montgomery – CF View Public Whiteboard Warm-up Primer no additional break between primer and complex. 12 minute clock 3 Position Pause Power Clean (1 set EMOM x 5) pause below knee, above knee (hang) and high hang. complete the clean from the high hang position Weightlifting Power Clean Complex Alpha (EMOM x 7) One […]

2020-06-11

2020-06-11

CrossFit Montgomery – CF View Public Whiteboard Warm-up Skill 10:00 of Pull-Up Progression Work If you don’t have strict pull-ups: -alternate between sets of 5 jumping pull-ups and 5 pull-up negatives -in the 10 minutes try to get 3 – 5 sets of each. If you don’t have kipping pull-ups -do sets rotating between 5 […]

2020-06-10

2020-06-10

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Back Squat (3/3/3/3/3/3) Metcon Metcon (AMRAP – Rounds and Reps) 16:00 AMRAP Each round: 50 double-unders 12 box jump overs (24/20) Rx+ (30/24) 12 hollow rocks 12 jumping lunges (total) (Rx+ 12 each leg)