Blog/WODs
CrossFit Montreal-Thursday November 7
Thursday, November 7, 2013
Option 1: CrossFit.com
Rest day
Option 2: Force 5
www.crossfitlaval.ca
Option 3: CrossFit Montreal
3 rounds
10 Snatch 135/95
20 box jumps 24/20
30 anchored sit ups
CrossFit Montreal-Wednesday November 6
Wednesday, November 6, 2013
Option 1 : CrossFit.com
Muscle snatch 1-1-1-1-1 reps
Power snatch 3-3-3-3-3 reps
Snatch 5-5-5-5-5 reps
Option 2: Force 5
Option 3: CrossFit Montreal
PArt A:
Max unbroken sets in 12 mins
5 unbroken BackSquats 225/155
Part B:
3 rounds for time
10 Deadlift 315/215
15 Wallballs 20/14
20 Burpees
CrossFit Montreal-Tuesday November 5
Tuesday, November 5, 2013
Option 1: CrossFit.com
For time:
Row 20 calories
30 Burpees
45 pound Two-arm dumbbell ground-to-overhead, 40 reps
50 Toes to bar
100 foot Walking lunge with 45lb plate held overhead
150 foot Sprint
Option 2: Force 5
Option 3: CrossFit Montreal
Part A:
Clean & Jerk 3-3-2-2-1
Part B: AMRAP 15 mins
10 Toes to bar
15 Double unders
20 KB push press 28/24
CrossFit Montreal-Monday November 4
Monday, November 4, 2013
Option 1:CrossFit.com
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Option 2: Force 5
Option 3: CrossFit Montreal
Cindy
AMRAP 20 mins
5 pull ups
10 push ups
15 Air Squats
CrossFit Montreal-Friday November 1
Friday, November 1, 2013
Option 1: CrossFit.com
Five rounds of:
15 Kettlebell burpees
2 Thrusters
1 Snatch
Option 2: Force 5
Part A:
50 HSPU
30 T2B
20 SH to OH 165-115
10 OH squats 165-115
cap : 25 minutes
Option 3: CrossFit Montreal
21-18-15-12-9-6-3Shoulder to overhead 135/95
Rameur pour Cal
Power Clean 135/95