Blog/WODs
CrossFit Montreal-Thursday September 5
Thursday, September 5, 2013
Option 1: CrossFit.com
Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Option 2: Force 5
Part A:
For time
Row 1500 meters
36 Deadlifts: body weight
63 Box jump, 20 inch box
Cap 15
Part B:
4 repeat 200 m sprints
Option 3: CrossFit Montreal
Part A: 15 mins
work on 2 weaknesses of your choice
Part B:
For time
300 double unders
5 Rope climbs
1000m row
CrossFit Montreal-Wednesday September 4
Wednesday, September 4, 2013
Option 1: CrossFit.com
Rest Day
Option 2: Force 5
PArt A:
For time.
400 m run.
60 kb snatch 32-24.
400 m run.
Cap 11 min
PArt B:
3 tries for max reps power snatch 155-100
Angie
100 pull ups
100 push ups
100 sit-ups
CrossFit Montreal-Tuesday September 3
Tuesday, September 3, 2013
Option 1: CrossFit.com
"Roney"
Four rounds for time of:
Run 200 meters
135/95 Thruster, 11 reps
Run 200 meters
135/95 Push press, 11 reps
Run 200 meters
135/95 bench press , 11 reps
Option 2: Force 5
Warmup. Crossfit warmupPart A:
5 min max reps. Hang sq clean to thrusters 155-110
Part B:
Double tabata.
Burpee.
Inverted burpee
Option 3: CrossFit Montreal
Part A:
Overhead Squat technique or 3-3-3
Part B:
3 rounds for time
10 OHS 135/95
20 Ring dips
CrossFit Montreal-Monday September 2
Monday, September 2, 2013
Option 1: CrossFit.com
Three rounds for time of:
Row 500 meters
12 Deadlifts: body weight
21 Box jump, 20 inch box
Option 2: Force 5
Labour day
For time800m run
200m lunge
3 rounds for time
100 Double unders
30 burpees chest to bar pull ups
20 steps walking lunge with bar in front rack position 135/95
10 Ground to Overhead 135/95
CrossFit Montreal-Friday August 30
Friday, August 30, 2013
Option 1: CrossFit.com
10 rounds with a 2 minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters
Option 2: Force 5
Part A:
EMOTM 20
Even : 2 reps Hang power Clean (go up)
Odd : 10 burpees
Part B:
Nasty Girls
3 rounds
50 air squats
7 muscle up
10 hang power clean135-95
cap 15 minutes
Option 3: CrossFit Montreal
400m farmers walk w\ 2X32kg\2X24kg
100 toes 2 bar
100 overhead walking lunges(steps) w plate 45/25
100 clapping push ups
1000m row