Blog/WODs
CrossFit Montreal-Thursday October 31
Thursday, October 31, 2013
Its 'Halloween! wear your costumes today to wod***
Option 1: CrossFit.com
Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds
Hold 25 pound plate or dumbbell to chest for back extensions.
Option 2: Force 5
Part A:
For speed
3-3-3 muscle snatch
3-3-3 Power Snatch
3-3-3 Snatch pull
Part B:
For time :
100 air squats
1000m row
50 air squats
cap : 10 minutes
Option 3: CrossFit Montreal
21-15-9
OHS 95/65
400m run
Chest to bar pull ups
CrossFit Montreal-Wednesday October 30
Wednesday, October 30, 2013
Option 1:CrossFit.com
Rest day
Option 2: Force 5
Part A:
Death by Power Clean
Death by Power Clean 225-155
Part B:
3 rdns- thrusters- burpee
3 rounds for time
15 Thrusters 95-65
12 burpees
cap 10 minutes
Option 3: CrossFit Montreal
3 rounds for time
20 Front Squat 155/105
2X20m Farmers walk with 2 KB 32/24
20 wallballs 20/14
20 box jumps 24/20
CrossFit Montreal-Tuesday October 29
Tuesday, October 29, 2013
**Halloween Thursday ***
Don't forget to wear your Halloween costumes for the Workouts on Thursday!!
Option 1: CrossFit.com
Bent over barbell row 5-5-5-5-5 reps
Option 2: Force 5
Part A:
EMOTM 20 minutes 2 Clean
(power)
Part B:
AMRAP 12
6 pistols 24-16 kg kb
12 push ups
Option 3:CrossFit Montreal
Part A:
20 mins to find 1RM Snatch (Power or Squat)
Part B:
10 rounds for time:
10 toes to bar
10 KB swings 32/24
CrossFit Montreal-Monday October 28
Monday, October 28, 2013
Option 1: CrossFit.com
"Morrison"
50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20/14 pound ball
Box jump, 24/20 inch box
Kettlebell swings, 24/20
Option 2: Force 5
Part A:
3 rep back squat pause
2 seconds at bottom
Part B:
4 rounds 400 m run
12 muscle up.
Cap 20 min
Option 3: CrossFit Montreal
Part A:
20 mins to find 1RM Clean &Jerk
Part B:
5 rounds for time
5 Clean &Jerk 155/115 B:135/95 C:mod
CrossFit Montreal-Friday October 25
Friday, October 25, 2013
Option 1: CrossFit.com
Complete as many rounds as possible in 15 minutes of:
135 pound Push press, 7 reps
135 pound Overhead squat, 10 reps
15 GHD Sit-ups
Option 2: Force 5
For time :
100 pullups
100 KBS 24-16
100 Double unders
100 OH squats 95-65lb
cap 30 minutes
Option 3: CrossFit Montreal
Part A:
Max round in 10 mins
10 pull ups
10 Ring dips
10 KB SDLHP 32/24
Part B:
Max round in 12 mins
400m run
30 walking lunges
30 KB Push press 32\24
Part C:
Max round in 15 mins
5 trips back and forth Bear walk (20m)
10 power clean 135/95
20 anchored sit ups