Blog/WODs
CrossFit Montreal-Saturday November 1
Saturday, November 1, 2014
(Courtesy of competitorstraining.com)
“Mark 35″
7 RFT:
5 Bench, Bodyweight/70% Bodyweight
5 Cleans, Bodyweight/70% Bodyweight
35 Double unders
CrossFit Montreal-Friday October 31
Friday, October 31, 2014
Wear your Halloween costume at the gym today!!
(Courtesy of competitorstraining.com)
Option 1(Scaled version)
1. Squats
10×3 across (6X3 for group class)
2. Beast Builder V1:
If you were successful with “V2″ complete the following:
EMOMx7
Min 1: 7 unbroken Hang Squat Cleans + 3 unbroken Jerks, 155/105
Min 2: 6 unbroken Hang Squat Cleans + 4 unbroken Jerks, 155/105
Min 3: 5 unbroken Hang Squat Cleans + 5 unbroken Jerks, 155/105
Min 4: 4 unbroken Hang Squat Cleans + 6 unbroken Jerks, 155/105
Min 5: 3 unbroken Hang Squat Cleans + 7 unbroken Jerks, 155/105
Min 6: 2 unbroken Hang Squat Cleans + 8 unbroken Jerks, 155/105
Min 7: 1 Hang Squat Clean + 9 unbroken Jerks, 155/105
3. “Halloween”
AMRAP 20 of:
31 Box Jumps, 30/24
31 CTB
31 KBS, 32kg/24kg
31 FR Step Out Lunge, 95/65
31 TTB
31 Push Press, 95/65
31 Hip Extensions, 25#
31 WB, 30/20
31 Burpees
31 Calorie Row
Option 2
1. Squats
10×3 across (6X3 for class)
2. Beast Builder V1:
If you were successful with “V2″ complete the following:
EMOMx7
Min 1: 7 unbroken Hang Squat Cleans + 3 unbroken Jerks, 185/135
Min 2: 6 unbroken Hang Squat Cleans + 4 unbroken Jerks, 185/135
Min 3: 5 unbroken Hang Squat Cleans + 5 unbroken Jerks, 185/135
Min 4: 4 unbroken Hang Squat Cleans + 6 unbroken Jerks, 185/135
Min 5: 3 unbroken Hang Squat Cleans + 7 unbroken Jerks, 185/135
Min 6: 2 unbroken Hang Squat Cleans + 8 unbroken Jerks, 185/135
Min 7: 1 Hang Squat Clean + 9 unbroken Jerks, 185/135
3. “Halloween”
AMRAP 20 of:
31 Box Jumps, 30/24
31 CTB
31 KBS, 32kg/24kg
31 FR Step Out Lunge, 95/65
31 TTB
31 Push Press, 95/65
31 Hip Extensions, 25#
31 WB, 30/20
31 Burpees
31 Calorie Row
CrossFit Montreal-Thursday October 30th
Thursday, October 30, 2014
(Rest day for Competitorstraining.com option)
Optional
a) Deadlift 3-3-3b) 3 rounds of:
20 wallballs 20/16
20 Toes to bar
20 shoulder to overhead 95/65
CrossFit Montreal-Wednesday October 29
Wednesday, October 29, 2014
(Courtesy of competitorstraining.com)
1. Squats (15 mins)
8×4 Front Squats, across(Modification for group class 4X4)
2. For Time (Time cap 10 mins)
10-8-6-4-2 Strict HSPU (scaled= kipping)
5-4-3-2-1 Muscle ups(scaled= bar muscle up)
3. “Work It Wednesday”
EMOMx30:
5 rounds of:
Min 1: Max Burpees
Min 2: Max Cals on Assault Bike(mountain climbers for class)
Min 3: Max Abmat Sit ups
Min 4: 200m Run
Min 5: Max Air Squats
Min 6: Max Cals on Rower
CrossFit Montreal-Tuesday October 28
Tuesday, October 28, 2014
(Courtesy of competitorstraining.com)
1. Snatch
1RM Power Snatch
2. Snatch Pulls
8×2 Snatch Pull From Low Hang, work up to a heavy set
3. With a Running Clock:
AMRAP 3:
3 Power Snatch (135/95)
20 DU
Rest 3 minutes
AMRAP 4:
4 Power Snatch (115/80)
20 DU
Rest 4 minutes
AMRAP 5:
5 Power Snatch (95/65)
20 DU