Day: September 5, 2021

Categories
Workouts

Labor Day

Announcements

********************************************************************************
********************** ATTENTION **********************************************
CLASS TIMES WILL CHANGE EFFECTIVE SEPTEMBER 4, 2021.
SATURDAY GROUP CLASS WILL BEGIN AT 10:00AM
MONDAY THROUGH FRIDAY AFTERNOON CLASSES WILL BE AT 4:45PM AND 5:45PM
THERE WILL NO LONGER BE A 6:15PM CLASS
**********************************************************************************
**********************************************************************************

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

Conditioning

The Thirteen (Time)

13 Rounds:

26 Calorie Row

8 Strict Pull Ups

21 Should-to-Overhead (95/65)
Hero WOD for the 13 soldiers who died on August 26, 2021 in an attack on Kabul just days before the withdrawal from Afghanistan. Included were 11 Marines, 1 Army, and 1 Navy.

Categories
Workouts

WEEK 7, DAY 1

Announcements

********************************************************************************
********************** ATTENTION **********************************************
CLASS TIMES WILL CHANGE EFFECTIVE SEPTEMBER 4, 2021.
SATURDAY GROUP CLASS WILL BEGIN AT 10:00AM
MONDAY THROUGH FRIDAY AFTERNOON CLASSES WILL BE AT 4:45PM AND 5:45PM
THERE WILL NO LONGER BE A 6:15PM CLASS
**********************************************************************************
**********************************************************************************

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

3 Rounds

:30 Easy Pace on a Machine

:25 Moderate Pace

:05 SPRINT

Then,

2 Rounds

10 KB Taters

12 Cossack Squats

10 Push Ups w/ a twist

Strength/Skill

Squat Clean (1 RM)

Lifting Re-test

Squat Clean

1×3 Power Position

1×2 Hang (at knee)

then,

3 reps @ 65%

2 @ 70%

2 @ 75%

1 @ 80%

1 @ 85%

then, continue building to a new 1 RM

Conditioning

Metcon (Time)

30/20 Calorie AAB

Categories
Workouts

WEEK 7, DAY 1

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

3 Rounds

:30 Easy Pace on a Machine

:25 Moderate Pace

:05 SPRINT

Then,

2 Rounds

10 KB Taters

12 Cossack Squats

10 Push Ups w/ a twist

Strength/Skill

Squat Clean (1 RM)

Lifting Re-test

Squat Clean

1×3 Power Position

1×2 Hang (at knee)

then,

3 reps @ 65%

2 @ 70%

2 @ 75%

1 @ 80%

1 @ 85%

then, continue building to a new 1 RM

Conditioning

Metcon (Time)

30/20 Calorie AAB