Blog/WODs
CrossFit Montreal-Thursday August 22
Thursday, August 22, 2013
Option 1: CrossFit.com
"Dobogai"
Seven rounds for time of:
8 Muscle-ups
20m Farmer carry, 50/40 dumbbells
Option 2: Force 5
Part A:
Max Hang Squat Snatch 2 reps
Part B:
10-10-10 (3 rounds de 10 ch)
Hang Squat Snatch 145-100
Jerks 145-100
cap 15 minutes
Option 3: CrossFit.com
4 rounds for time
30 burpee jumping knee tucks
20 SDLHP 95/65
10 push press 95/65
CrossFit Montreal-Wednesday August 21
Wednesday, August 21, 2013
Option 1: CrossFit.com
Donny"
21-15-9-9-15-21 reps for time of:
Deadlift 225/155
Burpee
Option 2: Force 5
Part A:
Two rounds for time of:
135 pound Thruster, 30 reps
30 L Pull-ups
cap 20 min
Part B:
2 sprints 400m
Option 3: CrossFit Montreal
Part A:
Snatch technique or 3-3-3
Part B:
AMRAP 15 mins
5 Deadlift 245/170 B:215/145
10 box jumps 24/20
15 double unders
CrossFit Montreal-Tuesday August 20
Tuesday, August 20, 2013
Option 1: CrossFit.com
Falkel"
Complete as many rounds as possible in 25 minutes of:
8 Handstand push-ups
8 Box jump, 30/24
15 foot Rope climb, 1 ascent
Option 2: Force 5
Part A:
For time :
15 reps Power Snatch 165-115
800m course
15 Power Clean 165-115
cap 15 minutes
Part B:
12 minutes
Max Power Clean
Option 3: CrossFit Montreal
Sweat RX WOD 1
For time:
30 Calorie Row
30 Kettlebell Swings 24/20
30 Dumbell Thrusters 45#/30#
30 Hang Power Cleans 135#/95#
30 Chest to bar Pullups
CrossFit Montreal- Monday August 19
Monday, August 19, 2013
Option 1: CrossFit.com
Rest Day
Option 2: Force 5
warm up:
2 rounds
15 Deadlift 95/65
15 HSPU
Part A:
AMRAP 20
5 muscle up
10 HSPU
15 Wallball 20-14
Part B:
800m run all out
Part A:
7 mins to find 1RM in the following complex:
1 Clean
5 Front Squats
1 Jerk
then
1 min rest
then
1000m row
CrossFit Montreal-Friday August 16
Friday, August 16, 2013
(On our way to compete at the Sweat RX Championships competition in Toronto)
Option 1: CrossFit.com
www.crossfit.com
Option 2: Force 5
www.crossfitlaval.ca
Option 3: CrossFit Montreal
800m run
150 wallballs 20/14
1000m row
100 double unders
400m run
50 toes to bar
500m row
25 hand release push ups