Blog/WODs
CrossFit Montreal-Thursday August 29
Thursday, August 29, 2013
Option 1: CrossFit.com
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Option 2: Force 5
Part A:
One rep max back squat
Part B:
AMARAP 16 min
Team WOD
200m de course (pacer)
315lb - 220lb max reps Back Squats
(while partner run 200m, the other one does back squat and switch on returm from the run)
Score- Reps totales de Squat après 16 mins)
5 rounds
400m run
15 overhead squats 95/65
CrossFit Montreal-Wednesday August 28
Wednesday, August 28, 2013
Option 1: CrossFit.com
Complete the following:
Weighted Dip, 5 rep max
Rest 5 minutes
Weighted Dip, 3 rep max
Rest 5 minutes
Weighted Dip, 1 rep max
Option 2: Force 5
"Falkel"
Complete as many rounds as possible in 25 minutes of:
8 Handstand push-ups
8 Box jump, 30 inch box -24 inc
15 foot Rope climb, 1 ascent
For time:
3 rounds
100 mountain climbers
30 KB swings 32/24 B:24/20 C:mod
30 Box jumps 30/24 B:mod
10 Toes to bar
CrossFit Montreal-Tuesday August 27
Tuesday, August 27, 2013
Option 1: CrossFit.com
Rest Day
Option 2: Force 5
Part A:
1 rep deadlift 20 minutes
then
30 reps for time @ 70%
Part B:
Double Tabata
Bench body weight
CTB pullups
Part A:
Max unbroken sets of 5 reps Snatch
135/95 B:115/65 C:mod
Part B: For time
21-15-9
Front Squats 155/115 B:135/95 C:mod
HSPU
CrossFit Montreal-Monday August 26
Monday, August 26, 2013
Option 1: CrossFit.com
Complete the following:
Weighted Pull-up, 5 rep max
Rest 5 minutes
Weighted Pull-up, 3 rep max
Rest 5 minutes
Weighted Pull-up, 1 rep max
Option 2:Force 5
Warm-up
2 rounds : 15 pullups -15 wallball
Part A:
For time
200 double unders
20 muscle ups
20 snatch 185lb-130lb
cap 20 minutes
Part B:
Cool down :
5 series de Sott press 5 reps
Option 3: CrossFit Montreal
Part A: (20 mins)
Clean and Jerk technique or 2-2-2-2
Part B:AMRAP 15 mins
5 Clean and jerk 185/130 b:155/100 C:mod
10 Pull ups
15 Double unders
CrossFit Montreal-Friday August 23
Friday, August 23, 2013
Option 1: CrossFit.com
rest day
Option 2: Force 5
Part A:
2 front squats 2 jerks find max.
Part B:
Double Tabata
KB snatch (un main) 24-16kg
Jumping lunges
Option 3: CrossFit Montreal
For time
800m run
100 H.R Push ups B=50
100 back squats 135/95 (from the ground) B=50
50 Ring Dips B=mod
50 KB swings 24/16 B=mod