Month: July 2017

CrossFit Montgomery – CF

Warm-up

10:00 – Rower @ 60%

Three Rounds

– 3 Plank Lunges

– 3 Plank Samsons

– 3 Plank Squats

Weightlifting

A: Back Squat (3 x E3MOM 3.3.3 Reps @ 70-75% of 1RM)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Ladder – 10:00

– Thruster (115#/75#)
RxPlus: Thruster (135#/85#)

Note: When you can’t complete the reps in a minute complete as many reps in the time left.

Anabolic Add-On

c: Anabolic Add-on – Cycle 2 Tuesday (Weight)

Four Rounds

– 10 See Saw Press (each)

– 10 Four Second Pullup Negatives

CrossFit Montgomery – CF

Warm-up

10:00 – AirDyne @ 60%

Band Pulls

– 10 Front

– 10 Overhead

– 10 Behind

– 10 Pass Through

– 10 Press

Weightlifting

A: Bench Press (3 x E3MOM 3.3.3 @ 70-75% of 1RM)

Metcon

B: Metcon (Time)

For Time

– 250m Burpee Broad Jumps

Anabolic Add-On

C: Anabolic Add-on – Cycle 2 Monday (Weight)

Four Rounds

– 10 Ring Wings

– 10 Good Mornings

CrossFit Montgomery – CF

Warm-up

10:00 – Rower @ 60%

Three Rounds

– 5 Band Pulls (front)

– 5 BandOverhead Lunges (each)

– 5 Band Pulls (overhead)

– 5 Band Sotts Press

– 5 Band Pulls (behind)

Weightlifting

A: Shoulder Press (4 x 10 Reps @ 65% of 1RM every 3:00)

Metcon

B: Metcon (Time)

Four Rounds For Time

– 200m Run

– 6 Ground to Overhead (135#/85#)
RxPlus

– 6 Ground to Overhead (155#/105#)

Anabolic Add-On

C: Anabolic Add-on – Cycle 1 Friday (Weight)

Four Rounds

– 10 Double KB Front Squat

– 10 Double KB Row
Score: Total weight used in both movements.

CrossFit Montgomery – CF

Warm-up

10:00 – AirDyne @ 60%

1 to 5 Reps

– KB Deadlift

– KB Russian KB Swing

– Skin the cat

Weightlifting

A: Deadlift (4 x 10 Reps @ 65% every 3:00)

Metcon

B: Metcon (AMRAP – Reps)

Tabata

– Pullup (8 x :20/:10)

– Pushup (8 x :20/:10)

– Situp (8 x :20/:10)
Score: Add lowest round of each station for one number.

Anabolic Add-On

C: Anabolic Add-on – Cycle 1 Thursday (Weight)

Four Rounds

– 10 Bench Press

– 10 Rear Leg Elevated Split Squats (each)

CrossFit Montgomery – CF

Warm-up

10:00 – Run @ 60%

1 to 3 Reps

– Inch Worm

– Cobra + Downward Dog

– Side to Side Lunge (each)

Weightlifting

A: Barbell Row (4 x 10 Reps @ 65% of 1RM Every 3:00)

Metcon

B: Metcon (Time)

Three Rounds

– 400m Run

– 15 Box Jump (20″/16″)

– 10 Toes to Bar

– 5 HSPUs
RxPlus: 5 strict handstand pushups

Anabolic Add-On

C: Anabolic Add-on – Cycle 1 Wednesday (Weight)

Four Rounds

– 10 Ring Pushup

– 10 Barbell Curl

CrossFit Montgomery – CF

Warm-up

10:00 – Rower @ 60%

Three Rounds

– 3 Plank Lunges

– 3 Plank Samsons

– 3 Plank Squats

Weightlifting

A: Back Squat (4 x 10 Reps @ 65% of 1RM Every 3:00)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

EMOM – 12:00

– 1 Deadlift + 1 Hang Clean + 1 Hang Squat Clean
Score: Total rounds + heaviest weight.

Note: Perform at least 6 reps at or above the weight you enter for your score. One or more of the cleans must be a squat clean.

Anabolic Add-On

C: Anabolic Add-on – Cycle 1 Tuesday (Weight)

Four Rounds

– 10 Double KB Press

– 10 Ring Row

CrossFit Montgomery – CF

Warm-up

10:00 – AirDyne @ 60%

Band Pulls

– 10 Front

– 10 Overhead

– 10 Behind

– 10 Pass Through

– 10 Press

Weightlifting

A: Bench Press (4 x 10 Reps Every 2:00 @ 65% of 1RM)

Metcon

B: Metcon (Time)

Ten Rounds For Time

– 10 Calories Rower

– 5 Burpees

Anabolic Add-On

C: Anabolic Add-On – Cycle 1 Monday (Weight)

Four Rounds

– 10 KB Row (each)

– 10 Double KB Romanian Deadlift

CrossFit Montgomery – CF

Warm-up

Three Rounds

– :30 Static or Rocking Hollow Hold

– 10 Reverse Lunges (each)

– 3-5 Pullups w/ 2 Second Pause at Top

Three Rounds

– 15 Windmills (each)

WOD

A: Metcon (AMRAP – Rounds and Reps)

EMOM – 6:00

Odd: 8-10 C2B Pullups + 20 Double Unders

Even: 6-8 HSPU + 20 Double Unders
Score:

Completed rounds plus combined reps of pullups and handstand pushups.

B: Metcon (Time)

Two Round For Time

– 25 Calorie Rower

– 25 Double KB Push Press (24kg/16kg)

CrossFit Montgomery – CF

Warm-up

– 4:00 AirDyne

– 4:00 Rower

Band Pulls

– 10 Front

– 10 Overhead

– 10 Behind

– 10 Pass Through

– 10 Press

2x: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

WOD

A: Metcon (Weight)

Five Rounds

– 1 Snatch Grip Deadlift

– 2 Rope Climbs

B: Metcon (Time)

Five Rounds For Time:

– 5 Front Squats (135#/95#)

– 10 Burpees
RxPlus

– Front Squats (165#/115#)

CrossFit Montgomery – CF L2 & L3

Warm-up

– 400m Run

– 500m Row

Five Rounds

– 1 Plank Lunge + Samson Stretch + Piriformis Stretch (Each Leg)

– 3 Goblet Squats w/ 2 Pause at Bottom

Weightlifting

A: Overhead Squat (5 x 1 @ 31X1)

WOD

B: DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here