Month: December 2017

CrossFit Montgomery – CF

Warm-up

Three Rounds

– 150 Single Unders

– 10 Pushup

– 20 Hollow Rock

Skill

5:00

– Skin the Cat

WOD

A: Metcon (AMRAP – Rounds and Reps)

AMRAP – 20:00

– 5 Front Rack Lunges (each)

– 10 Push Press (95#/65#)

– 15 Calories Rower

CrossFit Montgomery – CF

Warm-up

– 2:00 Double Under Practice

Three Rounds

– 10 Jumping Jacks

– 10 PVC Good Mornings

– 10 Mountain Climbers

Weightlifting

A: Back Squat (15:00 – Heavy Double)

Finisher

B: Metcon (AMRAP – Rounds)

EMOM – 16:00

– Odd: 10 Power Snatch (95#/65#)

– Even: 10 Box Jumps (30″/24″)

CrossFit Montgomery – CF

Warm-up

Five Rounds

– 10 PVC Passthroughs

– 10 PVC Good Mornings

– 10 PVC Overhead Squats

– 5 Squat Thrust

WOD

A: Metcon (AMRAP – Reps)

Five Rounds

– 1:00 Situps

– 1:00 Box Jumps (24″/20″)

– 1:00 Max KB Swings (24kg/16kg)

– 1:00 Rest

Finisher

B: Metcon (No Measure)

Two Rounds

– 1:00 Candlesticks

– 10 Weighted Pushups

– Max Handstand Hold/Handstand Shoulder Taps

CrossFit Montgomery – CF

WOD

Boxing Day Bonanza (AMRAP – Rounds and Reps)

EMOM – 27:00

1st minute: 3 heavy power cleans (60-75% of 1 rep max)

2nd minute: 5 bar-facing burpees

3rd minute: 7 pull-ups
Score as total rounds completed. If you do not finish a movement in the minute, you must finish the reps and sit out the next minute.

CrossFit Montgomery – CF

Warm-up

– 400m Run

Four Rounds

– 5 Single Legged Deadlifts (Each leg)

– 5 Burpee Broad Jumps

Note: No weight.

Mobility – Hip #2 (No Measure)

Banded Hip Distraction

– 2:00 Each Hip

Metcon

Finisher

Aerobic Add-on or Pullup Add-on

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

CrossFit Montgomery – CF

Warm-up

– 4:00 Rowing

Mobility – Hip #2 (No Measure)

Banded Hip Distraction

– 2:00 Each Hip

3x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

WOD

Serial Death By Cindy (AMRAP – Rounds and Reps)

With a continuously running clock do one pullup the first minute, two pullups the second minute, three pullups the third minute, continuing as long as your are able. Use as many sets each minute as needed.

Then do the same with pushups, and air squats.
Score: how many minutes you completed plus extra reps on your last uncompleted round.

CrossFit Montgomery – CF

Warm-up

-500m Row

2x: Warmup #3 (No Measure)

– 10 Overhead Squats

– 10 Burpees

Mobility – Hip #1 (No Measure)

– 3 Position Piriformis and Hip Capsule Mobility
1 Minute each position each leg.

2x: Warmup #3 (No Measure)

– 10 Overhead Squats

– 10 Burpees

WOD

Nancy Does Deads (Time)

Five Rounds For Time:

– 400m Run

– 15 Deadlifts (135#/95#)
Rx+

– Deadlifts (185#/135#)

CrossFit Montgomery – CF

Warm-up

– 1:00 Single Unders

– 1:00 Double Unders

– 1:00 Single Unders

– 1:00 Double Unders

– 1:00 Single Unders

Warm-up – Posterior Chain (No Measure)

Fascial conditioning.
3 x 20 reps of each

3x: Warmup #3 (No Measure)

– 10 Overhead Squats

– 10 Burpees

Skill

15:00

– 1 Snatch Balance

WOD

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

CrossFit Montgomery – CF

Warm-up

– 2:00 Jump Rope

Mobility – Hip #2 (No Measure)

Banded Hip Distraction

– 2:00 Each Hip

3x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

Weightlifting

Power Snatch (1RM – 15:00)

Metcon

Finisher

Aerobic Add-On or Anabolic Add-On

Power “Elizabeth” (Time)

21-15-9 Reps For Time:

– Power Clean (135#/95#)

– Ring Dips

CrossFit Montgomery – CF

Warm-up

– 500m Row

Four Rounds

– 5 Goblet Squats

– 5 Burpee Broad Jumps

Mobility – Hip #1 (No Measure)

– 3 Position Piriformis and Hip Capsule Mobility

Gymnastics

Five Rounds

– 45 Seconds of Muscle-Up Negatives

Weightlifting

Shoulder Press (5 x 3 @ 32×1)

WOD

DG (AMRAP – Rounds and Reps)

10-Minute AMRAP:

8 Toes-To-Bar

8 Dumbbell Thrusters, 35#

12 Dumbbell Walking Lunges, 35#
In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012
To learn more about DG click here
Use 16kg and 12kg kettlebells.

Finisher

Aerobic Add-on or Pullup Add-on