Week 2 Day 3

Week 2 Day 3

CrossFit Montgomery – CF View Public Whiteboard Warm-up Floss Hamstrings Then 4 Rounds (Form Focus) :30 Arms Only Rowing :30 Arms and Hops Only Rowing (Arms and Hip Hinge Only) :30 Row :30 Rest Conditioning Metcon (Distance) With a Partner: P1: AMRAP 2 Minutes Row for Distance Rest 1:00/transition P2: AMRAP 2 Minutes Row for […]

Week 2 Day 2

Week 2 Day 2

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 […]

Week 2 Day 2

Week 2 Day 2

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 […]

Week 2 day 1

Week 2 day 1

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 […]

Week 2 day 1

Week 2 day 1

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 […]

Mafia-57

Mafia-57

CrossFit Montgomery – CF View Public Whiteboard Warm-up Hero WoD Mafia-57 (Time) Mafia-57 5 Rounds for Time 530m Run 50 alternating walking lunges 38 sit ups 25 push ups 19 kettle bell swings (53#/35#) (24/16kg) 9 burpees over the kb

2020-05-04

2020-05-04

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon Metcon (Time) For time: 200 box step ups (50/35 pound dumbbell) every 25 step ups complete 1 round of: 10 one arm snatches each arm 10 rows each arm 10 lunges total (can hold the weight however you want)

2020-05-01

2020-05-01

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Back Squat (5/5/5/5/5) Metcon Metcon (Time) 21-15-9 Calorie Row Burpees 15-9-3 Snatches -set of 15 is done at 95/65 – set of 9 is done at 125/85 – set of 3 is done at 155/105 Complete the snatches after the burpees each time

2020-04-24

2020-04-24

CrossFit Montgomery – CFM Remote View Public Whiteboard CFM Remote A: Metcon (Time) For Quality: 4 Rounds- 10 Weighted Cossack Squats 10 Hollow rocks 10 Weighted Lunges 10 Superman snaps 10 Air Squats with a 2 second pause at the bottom 10 Perfect Push upstime is the measure, but instead focus on quality reps in […]

2020-04-23

2020-04-23

CrossFit Montgomery – CFM Remote View Public Whiteboard Warm-up CFM Remote building on last week’s 20:00, adding 4:00 of work to this week’s Metcon (Distance) 24:00 :30 hard run/bike/row :30 easier run/bike /row Rx+ backpack or weight vest