pump day

pump day

Announcements July 4th Weekend Schedule: Saturday: Normal group WoD at 9:00a. Monday: One class at 9:00a. No other classes on Monday July 5th. CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Sumo Deadlift (12/12/12) Conditioning Metcon (Time) 10-20-30-20-10 empty barbell back squat empty barbell pendlay row empty barbell strict press Extra E10MOM x 3 […]

pump day

pump day

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Sumo Deadlift (12/12/12) Conditioning Metcon (Time) 10-20-30-20-10 empty barbell back squat empty barbell pendlay row empty barbell strict press Extra E10MOM x 3 800m run 20 cossack squats (10 each way) Max Freestand HS Hold

week 4 day 3

week 4 day 3

Announcements July 4th Weekend Schedule: Saturday: Normal group WoD at 9:00a. Monday: One class at 9:00a. No other classes on Monday July 5th. CrossFit Montgomery – CF View Public Whiteboard Warm-up Strength/Skill Bench Press (3 max sets at bodyweight ) Conditioning Metcon (AMRAP – Rounds and Reps) 4:00 AMRAP x 3.; 2:00 rest between AMRAPS […]

week 4 day 3

week 4 day 3

Announcements July 4th Weekend Schedule: Saturday: Normal group WoD at 9:00a. Monday: One class at 9:00a. No other classes on Monday July 5th. CrossFit Montgomery – CF View Public Whiteboard Warm-up Strength/Skill Bench Press (3 max sets at bodyweight ) Conditioning Metcon (AMRAP – Rounds and Reps) 4:00 AMRAP x 3.; 2:00 rest between AMRAPS […]

week 4 day 2

week 4 day 2

Announcements July 4th Weekend Schedule: Saturday: Normal group WoD at 9:00a. Monday: One class at 9:00a. No other classes on Monday July 5th. CrossFit Montgomery – CF View Public Whiteboard Warm-up Conditioning Metcon (AMRAP – Rounds and Reps) 24:00 AMRAP 60 Burpees over KB 70 double kb front squat (32kgs/ 24kgs; in each hand) 80 […]

week 4 day 2

week 4 day 2

CrossFit Montgomery – CF View Public Whiteboard Warm-up Conditioning Metcon (AMRAP – Rounds and Reps) 24:00 AMRAP 60 Burpees over KB 70 double kb front squat (32kgs/ 24kgs; in each hand) 80 Cal row or bike 90yd HS walkListen to coach for HS walk scales Extra every 2:30 x 4 rounds 400m row or 800m […]

Week 4 day 1

Week 4 day 1

CrossFit Montgomery – CF View Public Whiteboard Strength/Skill EMOMx3 3 power cleans EMOMx3 2 power cleans EMOMx3 1 power clean A: Power Clean (3/3/3) B: Power Clean (2/2/2) C: Power Clean (1/1/1) Conditioning Metcon (Time) For time: 50 air squats Then 8 rounds- 8 pull-up 4 clean and jerks (115/75) Extra 21-18-15-12-9-6-3 Strict HSPU Front […]

week 3 day 5

week 3 day 5

CrossFit Montgomery – CF View Public Whiteboard Warm-up 5 Rounds 2 Inch Worms 10 Russian KB Swings (Heavy) 100m Run 5 Muscle Cleans from mid-shin (set up position) Strength/Skill R1-5: 3 Power Position Power Clean R6-10: 2 Power Cleans, above knee* R11-15 1 Power Clean, below knee** Power Position Power Cleaning (3/3/3/3/3) Power Cleans, Above […]

week 3 day 5

week 3 day 5

CrossFit Montgomery – CF View Public Whiteboard Warm-up 5 Rounds 2 Inch Worms 10 Russian KB Swings (Heavy) 100m Run 5 Muscle Cleans from mid-shin (set up position) Strength/Skill R1-5: 3 Power Position Power Clean R6-10: 2 Power Cleans, above knee* R11-15 1 Power Clean, below knee** Power Position Power Cleaning (3/3/3/3/3) Power Cleans, Above […]

week 3 day 4

week 3 day 4

CrossFit Montgomery – CF View Public Whiteboard Warm-up Every :90 for 6:00 (4 sets) 10/8 Calorie Row 10 Step Ups on 24/20″ Box In the remaining time accumulate as much time as possible in an arms up plank. No rest between rounds Strength/Skill 5 Sets 5-10 GHD Back Extensions Form focus Conditioning Metcon (Time) For […]