Month: March 2021

CrossFit Montgomery – CF

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Warm-up

3 rounds

:48 Machine – Easy Pace

:12 Machine – Hard Pace

Then

2 Rounds

5 Inch Worms

15 Russian Swings (Moderate-to-heavy)

Strength/Skill

Deadlift (5-5-4-4-3-3-3)

immediately following deadlifts complete:

10/7 cal bike sprint

rest 3-4 mins after bike

Extra

Every Minute for 5 Minutes

9 Burpees to 6″ Target

Every Minute for 4 Minutes

12 Burpees to 6″ Target

Every Minute for 3 Minutes

15 Burpees to 6″ Target

Every Minute for 2 Minutes

18 Burpees to 6″ Target

AMRAP 1:00

Max Burpees to 6″ Target

This is a survivor style workout. As soon as

you fail to hit the burpees for the prescribed

minute, your workout is over

B: Metcon (Time)

Record your slowest time for the cals on the bike

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

3 rounds

:48 Machine – Easy Pace

:12 Machine – Hard Pace

Then

2 Rounds

5 Inch Worms

15 Russian Swings (Moderate-to-heavy)

Strength/Skill

Deadlift (5-5-4-4-3-3-3)

immediately following deadlifts complete:

10/7 cal bike sprint

rest 3-4 mins after bike

Extra

Every Minute for 5 Minutes

9 Burpees to 6″ Target

Every Minute for 4 Minutes

12 Burpees to 6″ Target

Every Minute for 3 Minutes

15 Burpees to 6″ Target

Every Minute for 2 Minutes

18 Burpees to 6″ Target

AMRAP 1:00

Max Burpees to 6″ Target

This is a survivor style workout. As soon as

you fail to hit the burpees for the prescribed

minute, your workout is over

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

Every 3:00 x 2

10 scap pulls

10 ring rows

7 plank transitions

7 burpees

Remaining time – steady step ups with no weight

Strength/Skill

Metcon (No Measure)

Skill work

EMOM x 3

5 false grip ring rows

EMOM x 3

5 low ring transitions

EMOM x 3

5 high ring transitions without dip

Conditioning

Partner WoD

Metcon (AMRAP – Rounds and Reps)

Each partner will do a full round

14:00 AMRAP

12 single arm dumbbell push press (50/35)

6 double kettlebell box step overs (20kg/16kg in each hand)

3/2 ring muscle ups (3 for guys 2 for girls)
Muscle up scales

Bar Muscle Ups-> 2x C2B -2x pull ups -> 2x banded pullups -> 2x ring rows

(Scale pullups to a number that can be done in one set)

Extra

For Time

15 Front Squats 115/75lbs

21 Chest to Bar Pull Ups

15 Front Squats 115/75lbs

Rest 1:30

12 Chest to Bar Pull Ups

18 Front Squats 135/95lbs

12 Chest to Bar Pull Ups

Rest 1:30

9 Front Squat 155/105lbs

15 Chest to Bar Pull Ups

9 Front Squat 1550/105lbs

Rest 1:30

6 Chest to Bar Pull Ups

9 Front Squat 185/125lbs

6 Chest to Bar Pull Ups

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

Every 3:00 x 2

10 scap pulls

10 ring rows

7 plank transitions

7 burpees

Remaining time – steady step ups with no weight

Strength/Skill

Metcon (No Measure)

Skill work

EMOM x 3

5 false grip ring rows

EMOM x 3

5 low ring transitions

EMOM x 3

5 high ring transitions without dip

Conditioning

Partner WoD

Metcon (AMRAP – Rounds and Reps)

Each partner will do a full round

14:00 AMRAP

12 single arm dumbbell push press (50/35)

6 double kettlebell box step overs (20kg/16kg in each hand)

3/2 ring muscle ups (3 for guys 2 for girls)
Muscle up scales

Bar Muscle Ups-> 2x C2B -2x pull ups -> 2x banded pullups -> 2x ring rows

(Scale pullups to a number that can be done in one set)