Month: May 2018

CrossFit Montgomery – CF

Warm-up

400m Run

10 Plank Lunge/w Reach

200m Run

8 Walk outs

100m Run

6 Inchworms

At a slow pace; build in weight

2 Rounds

200m Run

7 KB Swings

5 Pull-ups

A: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Gymnastics

Minutes 0-5

5 Ring Rows

10 Handstand Push-ups

Minutes 5-10

5 Strict Toes to bar

CrossFit Montgomery – CF

Warm-up

2 Rounds

200m Run

10 Bootstappers

10 Plank Lunges w/Reach

10 Hollow Rocks

10 Superman Rocks

3 Sets

6 Single-leg Lateral Box Step-ups (ea side)

50m Farmer’s Carry KB

A: Back Squat (6-4-2)

Squat Wave
(with a running clock)

Wave #1

0:00… Set #1 – 6 Back Squats @ 60% of 1RM Back Squat

2:00… Set #2 – 4 Back Squats @ 65% of 1RM Back Squat

4:00… Set #3 – 2 Back Squats @ 70% of 1RM Back Squat

Wave #3

12:00… Set #7 – 6 Back Squats @ 70% of 1RM Back Squat

14:00… Set #8 – 4 Back Squats @ 75% of 1RM Back Squat

16:00… Set #9 – 2 Back Squats @ 80% of 1RM Back Squat

Announcements

Saturday May 5th: 9:00 AM Group WoD is a trail run at Lagoon Park. Meet at Pete Peterson Lodge. Gym doors will be closed. No 10:00 AM open gym.

CrossFit Montgomery – CF

Warm-up

2:00 Row/Run

10 Samson Stretch ea side

10 Lunges (5 ea side)

10 Plank Lunges w/Reach

5 Wall squats

5 PVC Overhead Squat

Burgener’s Warm-up

A: Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Female Standards

Wall Balls (14; 10′ target)

Sumo Deadlift High-pull (55)

Box Jumps (20″)

Push-Press (55)

Announcements

Saturday May 5th: 9:00 AM Group WoD is a trail run at Lagoon Park. Meet at Pete Peterson Lodge. Gym doors will be closed. No 10:00 AM open gym.

CrossFit Montgomery – CF

Warm-up

3:00 Bike/Row/Run

2 Rounds

6 Plank Lunges

6 Bootstrappers

10 Overhead Squats

Mobility

Foam Roll Thoracic/Lats

Foam Roll Quads/Adductors

A: Squats (3-1)

Front Squats
Front Squat 3-1

1 – 3 Front Squats @ 82%

2 – 1 Front Squat @ 89%

3 – 3 Front Squats @ 82%

4 – 1 Front Squat @ 92%

5 – 3 Front Squats @ 82%

6 – 1 Front Squat @ 95%

7 – 10 Back Squats @ 80% (based on Front Squat)

Skill

Single arm Dumbbell Overhead Squats

Announcements

Saturday May 5th: 9:00 AM Group WoD is a trail run at Lagoon Park. Meet at Pete Peterson Lodge. Gym doors will be closed. No 10:00 AM open gym.

CrossFit Montgomery – CF

Warm-up

600m Run

3 Rounds

3 Kip Swings + 3 Strict Pull-ups

5 Burpees

7 Wall Balls

A: Metcon (Time)

For Time
1 mile Run

50 Thrusters (95/65)

50 Pull-ups

25 Handstand Push-ups

Rx+ – Complete the run and pull-ups wearing a weighted vest.