Blog/WODs
CrossFit Montreal-Thursday September 4
Thursday, September 4, 2014
Option 1 & 2: Rest day
Optional if not following the competitorstraining.com cycle)
30-20-10 reps for time of:
Thrusters 95/65
Chest-to-bar pull-ups
CrossFit Montreal-Wednesday September 3
Wednesday, September 3, 2014
Option 1 & 2 (Courtesy of Competitorswod.com)
1. Overhead Squat
work up to a heavy single
2. Snatch Balance
work up to a heavy single
3. Hang Squat Snatch
work up to a heavy single
4. Squats
3×3 Front Squats, across
5. Row
5x300m Row, 1 minute rest between rounds
CrossFit Montreal-Tuesday September 2
Tuesday, September 2, 2014
Option 1 (courtesy of Competitorstraining.com)
Scaled Version
1. Snatch Pull
EMOMx12: 3 Position Pause Snatch Pull at 1RM Snatch weight
Pause for 3 seconds at each position then jump and shrug
Pos. 1 – just below knees, work for vertical shins and back in full extension
Pos. 2 – above knees, work for shoulders over the bar, bar pulled into thighs
Pos. 3 – Pockets, work for vertical torso, knees forward and weight in mid-foot
2. 7 Rounds of:
In 2 mins complete:
200m Run
7 Deads, 255/195
Max reps of Double unders in the remaining time
Rest 1 minute between rounds, score is total number of DU
3. Muscle ups
20 bar Muscle ups for time, every time you break rest for 1 full minute chest to bar
Option 2: (Courtesy of Competitorstrainin.com)
1. Snatch Pull
EMOMx12: 3 Position Pause Snatch Pull at 1RM Snatch weight
Pause for 3 seconds at each position then jump and shrug
Pos. 1 – just below knees, work for vertical shins and back in full extension
Pos. 2 – above knees, work for shoulders over the bar, bar pulled into thighs
Pos. 3 – Pockets, work for vertical torso, knees forward and weight in mid-foot
2. 7 Rounds of:
In 2 mins complete:
200m Run
7 Deads, 335/225
Max reps of Double unders in the remaining time
Rest 1 minute between rounds, score is total number of DU
3. Muscle ups
20 Muscle ups for time, every time you break rest for 1 full minute
CrossFit Montreal-Monday September 1
Monday, September 1, 2014
The gym is open from 9am to 2pm this Monday , Labor day
Option 1& 2 : Courtesy of competitorstraining.com
1. Squats
3×5 Back Squats, across
2. Pause Squats
3×3 Double Pause Front Squats, Pause for 10 seconds at the bottom and 5 seconds half way up.
3. For Time:
30 Calorie Row
30 Barbell Facing Burpees
30 Hang Power Cleans, 135/95
4. Ring Extensions
2×10 alternating arms – pause 1-2 seconds at extension
2×5 double arms – pause 1-2 seconds at extension
CrossFit Montreal-Saturday August 30
Saturday, August 30, 2014
Option 1(Courtesy of competitorstraining.com)
Scaled Version (see kb weights)
Kettlebell Hell”
1. In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of 1-arm KB Snatches from the hang in the remaining time.
Rest 1 minute
2. In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of 1-arm KB Clean and Jerks from the hang in the remaining time.
Rest 1 minute
3. In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of KB Goblet Squats in the remaining time. - KB can rest on chest.
Rest 5 minutes and repeat 1, 2 and 3 again.
Men: 24kg
Women: 20kg
Option 2 RX version (Courtesy of competitorstraining.com)
Kettlebell Hell”
1. In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of 1-arm KB Snatches from the hang in the remaining time.
Rest 1 minute
2. In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of 1-arm KB Clean and Jerks from the hang in the remaining time.
Rest 1 minute
3. In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of KB Goblet Squats in the remaining time. - KB can rest on chest.
Rest 5 minutes and repeat 1, 2 and 3 again.
Men: 32kgWomen: 24kg