WEEK 2, DAY 5

WEEK 2, DAY 5

CrossFit Montgomery – CF View Public Whiteboard Warm-up Every 3 Minutes for 9 Minutes 150/125m Row HARD 10 Scap Push Ups 10 Scap Pull Ups 20 Jumping Lunges In remaining time row slowly Metcon CFG Event 15 – Final (Time) Rx+: 600m Row 90 Chest to Bar Pull-ups 36 Ft. Back Rack walking lunges (155/115lbs) […]

WEEK 2, DAY 4

WEEK 2, DAY 4

CrossFit Montgomery – CF View Public Whiteboard Warm-up 400m Run Then, 10 Inchworms with a push up on each rep Then, 12-9-6 – Kettlebell swings – Cossack Squats – Plank Transitions Then, HSPU Skill work and time to build to workout weight Metcon CFG Event 14 – Deadlift HSPU (Time) Rx+: 6-10-14 Deadlifts (350/220lbs) Deficit […]

WEEK 2, DAY 3

WEEK 2, DAY 3

CrossFit Montgomery – CF View Public Whiteboard Warm-up 2:00 Forearm Mash, per arm Then, 3 V-Ups 6 Box Step Overs (add one DB in later rounds) :10 Deadhang from Pull Up Bar Then, GHD prep/skill work Metcon CFG Event 13 – Carry (Distance) Rx+: 4 Rounds of: 15 GHD Sit Ups 6 Burpee DB Box […]

WEEK 2, DAY 2

WEEK 2, DAY 2

CrossFit Montgomery – CF View Public Whiteboard Warm-up 2:00 Dragon Pose, per side Then, AMRAP 5 Minutes 10 Hang DB Snatches 10 Goblet Squats (progress to DB OHS after 1 or 2 rds) 20 Single Unders (switch to doubles after 1 round) Metcon CFG Event 11 – AMRAP (AMRAP – Rounds and Reps) Rx+: 17 […]

WEEK 2, DAY 1

WEEK 2, DAY 1

CrossFit Montgomery – CF View Public Whiteboard Warm-up 2 Rounds: 200m Run 10 Hollow Rocks 10 V-Ups Then, 2 Rounds: 10 Scap Pull Ups 10 Gymnastic Kips Then, Mash Calves Metcon CFG Event 10 – Run Toe to Bar (Time) Rx+: 30 toes-to-bar 1.5 Mile Run 25 toes-to-bar 1 Mile Run 20 toes-to-bar Run 164′ […]

WEEK 1, DAY 6

WEEK 1, DAY 6

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon NASTY NANCY (Time) Rx+: 5 Rounds: – 500m Run – 15 OH Squats (145/100lbs) – 15 Bar Facing Burpees Rx:5 Rounds: – 500m Run – 15 OH Squats (100/70lbs) – 15 Bar Facing Burpees Scaled: 4 Rounds: – 500m Run – 15 OH Squats (65/55lbs) – […]

WEEK 1, DAY 5

WEEK 1, DAY 5

CrossFit Montgomery – CF View Public Whiteboard Warm-up 20 A-Frame Toe Touches 20 Spiderman Lunges Then, 2 rounds 10/7 AAB Sprint 8 Bar Facing Burpees Rest 2:00 between rounds Metcon A: Metcon (Time) CFG Event 8 – Handstand WalkRx+: Navigate the 150′ Handstand Walking Course Rx: 150′ Handstand Walk Scaled: 3 Rounds 10 Burpees 100′ […]

WEEK 1, DAY 4

WEEK 1, DAY 4

CrossFit Montgomery – CF View Public Whiteboard Warm-up 2:00 Banded Front Rack Stretch Then, 2 Rounds: 100m Run 10 Russian KB Swings 20 Air Squats + 10 Empty Bar Front Squats Metcon A: CFG Event 6 – Clean Ladder (Time) Rx+: 5 Rounds for time of: 200m Run 1 Clean Women: 125 / 135 / […]

WEEK 1, DAY 3

WEEK 1, DAY 3

CrossFit Montgomery – CF View Public Whiteboard Warm-up Every 2 Minutes for 8 Minutes 40 Single Unders 6 S. Arm Devils Presses 10 Ring Rows or 6 Strict Pull Ups Metcon CFG Event 5 – Rope Carry (Time) Rx+: 4 Rounds for time: 4 Rope Climbs 500/400m Row 50′ Sandbag Bearhug Carry (150/100lbs) Rx: 4 […]

WEEK 1, DAY 2

WEEK 1, DAY 2

CrossFit Montgomery – CF View Public Whiteboard Warm-up 20 PVC Pass Throughs 20 Shoulder Taps or :30 HS Hold Then, 3 Rounds: 200m Run 15 Wallballs Then, Build to Thruster workout weight Metcon CFG Event 4 – Wall Walk Thruster (Time) Rx+: For Time: 10-9-8-7-6-5-4-3-2-1 reps of: Wall walks Thrusters (135/100lbs) Rx: For Time: 10-9-8-7-6-5-4-3-2-1 […]