Month: March 2021

Announcements

Due to the possibility of severe inclement weather, we are closing CFM for this evening’s classes. 

If you still want an idea of a way to stay moving at your house, we have dozens of free wods on our Instagram page that were all designed to be done at home and with minimal equipment.

Please stay safe, charge your phones, and make sure the batteries are in your weather radio. 

At this time, weather warnings are slated to end at 4:00a tomorrow, so we will resume with our regular schedule bright and early tomorrow (3/18) morning at 5:30a.

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

Banded Front Rack Stretch, 2:00/side

then-

4 rounds:

:30 plate hops

rest :15

then-

12-9-6

Empty bar muscle snatch

Empty Bar OHS

Strength/Skill

Power Snatch (1 rep EMOM for 8:00)

to be rx, 85%-95% for each rep

Conditioning

A: Metcon (Time)

3 Rounds-

30 Double Unders

3 Thrusters (135/95)

3 Rounds

30 Double Unders

5 Thrusrers (115/75)

2 Rounds

30 Double Unders

7 Thrusters (95/65)

Extra

10 rounds-

10 Cal Row

8 Step ups – 20″

6 PVC Pause OHS

4 PVC Pass Throughs

2 PVC Bar Facing Burpees

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

Banded Front Rack Stretch, 2:00/side

then-

4 rounds:

:30 plate hops

rest :15

then-

12-9-6

Empty bar muscle snatch

Empty Bar OHS

Strength/Skill

Power Snatch (1 rep EMOM for 8:00)

to be rx, 85%-95% for each rep

Conditioning

A: Metcon (Time)

3 Rounds-

30 Double Unders

3 Thrusters (135/95)

3 Rounds

30 Double Unders

5 Thrusrers (115/75)

2 Rounds

30 Double Unders

7 Thrusters (95/65)

Extra

10 rounds-

10 Cal Row

8 Step ups – 20″

6 PVC Pause OHS

4 PVC Pass Throughs

2 PVC Bar Facing Burpees

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

2:00 quad mash each side

then:

5 rounds –

12/8 cal machine

5 scap pull ups

4 gymnastic kips

3 strict pull ups

Strength/Skill

Metcon (No Measure)

BMU Skill work

9:00 EMOM

Minutes 1-3

3 BMU Kips, performed as singles

Minutes 4-6

2 BMU Kip+Knees to bar

Minutes 7-9

1-3 perfect BMU

Conditioning

A: Metcon (AMRAP – Reps)

10:00 Ladder

7/4 cal bike, 1 BMU

10/7 cal bike, 2 BMU

increasing cals by 3, and BMU by 1 for 10:00

rest 5:00

B: Metcon (AMRAP – Reps)

10:00 Ladder

7/4 cal bike, 1 BMU

10/7 cal bike, 2 BMU

increasing cals by 3, and BMU by 1 for 10:00

Announcements

Due to the possibility of severe inclement weather, we are closing CFM for this evening’s classes. 

If you still want an idea of a way to stay moving at your house, we have dozens of free wods on our Instagram page that were all designed to be done at home and with minimal equipment.

Please stay safe, charge your phones, and make sure the batteries are in your weather radio. 

At this time, weather warnings are slated to end at 4:00a tomorrow, so we will resume with our regular schedule bright and early tomorrow (3/18) morning at 5:30a.

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

2:00 quad mash each side

then:

5 rounds –

12/8 cal machine

5 scap pull ups

4 gymnastic kips

3 strict pull ups

Strength/Skill

Metcon (No Measure)

BMU Skill work

9:00 EMOM

Minutes 1-3

3 BMU Kips, performed as singles

Minutes 4-6

2 BMU Kip+Knees to bar

Minutes 7-9

1-3 perfect BMU

Conditioning

A: Metcon (AMRAP – Reps)

10:00 Ladder

7/4 cal bike, 1 BMU

10/7 cal bike, 2 BMU

increasing cals by 3, and BMU by 1 for 10:00

rest 5:00

B: Metcon (AMRAP – Reps)

10:00 Ladder

7/4 cal bike, 1 BMU

10/7 cal bike, 2 BMU

increasing cals by 3, and BMU by 1 for 10:00

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

2:00 quad mash each side

then:

5 rounds –

12/8 cal machine

5 scap pull ups

4 gymnastic kips

3 strict pull ups

Strength/Skill

Metcon (No Measure)

BMU Skill work

9:00 EMOM

Minutes 1-3

3 BMU Kips, performed as singles

Minutes 4-6

2 BMU Kip+Knees to bar

Minutes 7-9

1-3 perfect BMU

Conditioning

A: Metcon (AMRAP – Reps)

10:00 Ladder

7/4 cal bike, 1 BMU

10/7 cal bike, 2 BMU

increasing cals by 3, and BMU by 1 for 10:00

rest 5:00

B: Metcon (AMRAP – Reps)

10:00 Ladder

7/4 cal bike, 1 BMU

10/7 cal bike, 2 BMU

increasing cals by 3, and BMU by 1 for 10:00

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

2:00 row/run/bike

2:00 pigeon stretch

2:00 banded glute activation

20 glute bridges

20 reverse back rack lunges

20 explosive squat jumps

Strength/Skill

Back Squat (find a 10 rep max)

Conditioning

Metcon (AMRAP – Reps)

2:00 AMRAP

15 bar facing burpees

In remaining time – Max Rep Sumo Deadlift High Pull (95/65)

3:30 Rest

AMRAP 1:30

15 Sumo Deadlift High Pulls (95/65)

In remaining time – max bar facing burpees

Rest 3:30

AMRAP 2:00

4 bar facing burpees

8 sumo deadlift high pulls (95/65)
scoring is the total between the max SDLHP and the max bar facing burpees, then added with total reps from the final 2:00 AMRAP

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

Wrist stretch, 1:00

Banded Front Rack Stretch, 1-2 min per side

then:

750m Row, increase speed every 150m

Then:

8-6-4-2 (add weight each round, starting with an empty bar)

Clean deadlift

clean from low hang

clean from high hang

Strength/Skill

Squat Clean (3 reps every 2:30 for 20:00)

70% if 1 rep

Extra

20 rounds

:40 Row

Rest :20

R1-4: 20-24spm

R5-8: 26-30spm

R9-12: Open

R13-16: 26-30spm

R17-20: 20-24spm

C2 Bike:

R1-4: 70-80 RPMs

R5-8: 80-90 RPMs

R9-12: 90+ RPMs

R13-16: 80-90 RPMs

R17-20: 70-80 RPMs

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

3 Rounds

Row 250m

10 Empty Bar Muscle Clean and Press

15 Air Squats

Open WOD

21.1

Crossfit Games Open 21.1 RX (Ages 16-54) (Time)

For Time:

1 wall walk

10 double-unders

3 wall walks

30 double-unders

6 wall walks

60 double-unders

9 wall walks

90 double-unders

15 wall walks

150 double-unders

21 wall walks

210 double-unders

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here

Crossfit Games Open 21.1 RX (Ages 16-54) (Time)

For Time:

1 wall walk

10 double-unders

3 wall walks

30 double-unders

6 wall walks

60 double-unders

9 wall walks

90 double-unders

15 wall walks

150 double-unders

21 wall walks

210 double-unders

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here

Crossfit Games Open 21.1 Masters RX (Ages 55+) (Time)

For time:

1 wall walk

10 double-unders

3 wall walks

30 double-unders

6 wall walks

60 double-unders

9 wall walks

90 double-unders

15 wall walks

150 double-unders

21 wall walks

210 double-unders

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 Masters RX (Ages 55+) click here

Crossfit Games Open 21.1 Scaled (Ages 16-54) (Time)

For time:

1 scaled wall walk

10 single-unders

3 scaled wall walks

30 single-unders

6 scaled wall walks

60 single-unders

9 scaled wall walks

90 single-unders

15 scaled wall walks

150 single-unders

21 scaled wall walks

210 single-unders

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 Scaled (Ages 16-54) click here

Crossfit Games Open 21.1 Masters Scaled (Ages 55+) (Time)

For time:

1 scaled wall walk

10 single-unders

3 scaled wall walks

30 single-unders

6 scaled wall walks

60 single-unders

9 scaled wall walks

90 single-unders

15 scaled wall walks

150 single-unders

21 scaled wall walks

210 single-unders

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 Masters Scaled (Ages 55+) click here

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

3 Rounds

Row 250m

10 Empty Bar Muscle Clean and Press

15 Air Squats

Open WOD

21.1

Crossfit Games Open 21.1 RX (Ages 16-54) (Time)

For Time:

1 wall walk

10 double-unders

3 wall walks

30 double-unders

6 wall walks

60 double-unders

9 wall walks

90 double-unders

15 wall walks

150 double-unders

21 wall walks

210 double-unders

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

3 Rounds

Row 250m

10 Empty Bar Muscle Clean and Press

15 Air Squats

Open WOD

21.1