CrossFit Montgomery

CrossFit Montgomery – CF View Public Whiteboard Warm-up 2 Rounds 10 Scap Pull Ups 10 Pause Goblet Squats (3-count pause at the bottom) Then AMRAP 8 Minutes 8 Box Jumps (Step down) 6 Empty Bar Hang Squat Cleans 4 Gymnastics Kips 2 Kipping Pull Ups Conditioning TMF Benchmark #1 (Time) For Time 28 Bar Facing […]

CrossFit Montgomery – CF View Public Whiteboard Warm-up 2 Rounds 200m Run 15 Wallballs 8 Gymnastic Kips 6 DB Facing Burpees 2 Inchworms Then, in no particular order, have athletes perform the movements in the workout to ensure they know how to do them safely and correctly. Conditioning Misfit Chaos (Time) Listen to your coach.

CrossFit Montgomery – CF View Public Whiteboard Warm-up 2:00 per side, Scap Mash with Lax Ball Then 3 Rounds :30 HS Hold 10 Medicine Ball Cleans 6 Burpees Over the Medicine Ball Conditioning Baseline Week 2, Day 3 (Distance) Every 3:30 for 28 Minutes, Alternating with a Partner: 10 Strict HSPU 22 Wallballs 20/14lbs Max […]

CrossFit Montgomery – CF View Public Whiteboard Warm-up Run 200m or Bike 400m 2×20 Russian KB Swings (53/35lbs) 4×10 Single leg glute bridge (2×10/leg) 2:00 4-Way banded glute activation w/ 3 air squats every 5 steps then 10 jump squats then 10 jump squats with an empty bar Strength/Skill The CrossFit Total (Total Weight) Back […]

CrossFit Montgomery – CF View Public Whiteboard Warm-up 1:00 Deadhang from Pull Up Bar Then Every Minute for 6 Minutes :45 Row (Easy) :15 Row (Start at moderate and build to be faster each subsequent round) Then 3 ASAP (as slow as possible) pull negatives Strength/Skill Weighted Pull-ups (1 rep max, strict) Conditioning 500m Row […]

CrossFit Montgomery – CF View Public Whiteboard Warm-up Warm Up 5:00 Machine 25’ Toes only Walk 25’ Heels only Walk 50’ Monster Walk 50’ Duck Walk 25’ Inch Worms 25’ Bear Crawl Then 20 Leg Swings (Front to Back, 20 per leg) 20 Leg Swings (Left to Right, 20 per leg) Conditioning 5k Run (Time) […]

CrossFit Montgomery – CF View Public Whiteboard Warm-up Warm Up 2:00 per side, Tricep Mash Then 4 Rounds* 5 Bar Facing Burpees 5 Empty Bar Good Mornings 5 Hang Muscle Cleans 5 Shoulder to Overhead *Rounds 1-2 are with an empty bar, then add weight in rounds 3-4. Strength/Skill For athletes participating in quarter finals […]

CrossFit Montgomery – CF View Public Whiteboard Warm-up 4×8 Band pull aparts, (2 rounds palm down, 2 palm up) Then 3×3 HSPU or Push Up Negatives Then 12-10-8 Russian KB Swings Calorie Row Conditioning Baseline Week 1, Day 3 (AMRAP – Reps) On a continuous 18 minute clock: 1:00 Max HSPU 1:00 Max KB Swings […]

CrossFit Montgomery – CF View Public Whiteboard Warm-up Steady 8 Minute AMRAP 12 Cossack Squats (6 each way) 10 Scap pull ups 8 empty bar thrusters 6 ring rows 4 burpees Strength/Skill Thruster (8:00 to find a 1 Rep Max ) Conditioning Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Extra 4 Rounds 20 DB […]

CrossFit Montgomery – CF View Public Whiteboard Warm-up 2:00 / side mash pecs then – 3 rounds .5/ .4k aab (faster each round), finishing with an aggressive pace 10 push ups with a twist 10 jumping lunges (total) Strength/Skill Bench Press (1rm ) Conditioning Guys: 100 Cal Bike (Time) For time10:00 Cap Gals: 70 Cal […]