week 7 day 2

week 7 day 2

CrossFit Montgomery – CF View Public Whiteboard Warm-up 400m row or 800m bike 2:00 pigeon per side 2:00 dragon per side 400m run 10 inchworms Mobility before and after conditioning piece Conditioning Metcon (AMRAP – Reps) EMOM for 28:00 one person on each statio 1:00 Max Calorie Row 1:00 Max Calorie C2 or AAB 1:00 […]

Memorial Day Murph 2021

Memorial Day Murph 2021

Announcements Memorial Day Plans: Gym will open at 9 for Memorial Day Murph CrossFit Montgomery – CF View Public Whiteboard Hero WoD Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, […]

week 6 day 5

week 6 day 5

Announcements Memorial Day Plans: Gym will open at 9 for Memorial Day Murph CrossFit Montgomery – CF View Public Whiteboard Warm-up 600m run then 2 rounds 10 right leg RDL w/ KB 10 left leg RDL w/ KB 3 inch worms Conditioning Metcon (Time) For time: For Time with a partner, waterfall style 30/20 cal […]

week 6 day 4

week 6 day 4

Announcements Memorial Day Plans: Gym will open at 9 for Memorial Day Murph CrossFit Montgomery – CF View Public Whiteboard Warm-up 3 Rounds 200m Run 9 DB Deadlifts 7 DB Front Squats 5 DB Push Presses Then 1:00 Squat Hold Strength/Skill Split Jerk (4/3/2/4/3/2) Lift E2MOM Since we’re just doing the split jerk today, can […]

week 6 day 3

week 6 day 3

Announcements Memorial Day Plans: Gym will open at 9 for Memorial Day Murph CrossFit Montgomery – CF View Public Whiteboard Warm-up 4 Rounds 5 PVC Pass Throughs 10 Empty Bar or PVC BTN Push Presses 10 Empty Bar or PVC OHS 10 Scap Pull Ups 100m Run Conditioning Metcon (Time) For time: 8 Rounds 7 […]

week 6 day 3

week 6 day 3

CrossFit Montgomery – CF View Public Whiteboard Warm-up 4 Rounds 5 PVC Pass Throughs 10 Empty Bar or PVC BTN Push Presses 10 Empty Bar or PVC OHS 10 Scap Pull Ups 100m Run Conditioning Metcon (Time) For time: 8 Rounds 7 Push Ups 6 Hang Squat Snatches 95/65lbs 5 Chest to Bar Pull Ups […]

week 6 day 2

week 6 day 2

CrossFit Montgomery – CF View Public Whiteboard Warm-up 2:00 glute activation 400m Run 20 Wallballs 20 Spiderman Lunges 200m Run 10 Tall, Explosive Box Jumps Then 30 Glute Bridges w/ Glute Band above knees Strength/Skill SQUAT RETEST Back Squat (5-3-2-1-1-1-1) Back Squat Re-test Back Squat 5-3-2-1-1-1-1 Start at 70-75% and add weight each set. Immediately […]

week 6 day 1

week 6 day 1

CrossFit Montgomery – CF View Public Whiteboard Warm-up 3 rounds 10 Pendlay Rows 100m Run 10 Push Press 100m Run 10 Hang Muscle Cleans Strength/Skill 3 Rounds 4 Ring Rows w/ Pause at the top of the rep, slow negative Rest as needed then, 2 Rounds Jump into Glide Kip + Swing Practice then, 3 […]

week 5 day 5

week 5 day 5

CrossFit Montgomery – CF View Public Whiteboard Warm-up 2:00 Pigeon Stretch, per side 2:00 Glute Activation EMOM 4 Minutes 10 Jump Squats 4 S. Arm Devils Press (2 per side) Conditioning Metcon (Time) For Time with a Partner, split anyhow 200 Air Squats 160 Lateral Burpee Over the DB 120 Pistols 80 Devil’s Presses 20s-50s […]

week 5, day 4

week 5, day 4

CrossFit Montgomery – CF View Public Whiteboard Warm-up 400m Run (Get faster every ~200m) Then, 2:00 Mash Calves. Per side 20 Leg Swings per leg (front to back = 1) 50m Lateral Shuttle (25m in each direction) 25m Butt Kicks 25m High knees Then 4 Rounds 100m flying sprint rds 1 and 2: 75m to […]