Blog/WODs
CrossFit Montreal-Thursday July 15
Thursday, August 15, 2013
(Pic from CrossFit.com)
Option 1: CrossFit.com
Rest day
Option 2: Force 5
Part A:
Find 5 reps max on the bench press
Part B:
AMRAP : 12 minutes
Team WOD : alternate
6 reps bench 135-85
12 air squats
Option 3: CrossFit Montreal
21-15-9
Deadlift 315/205 B:245/145 C:mod
Box jumps 30/24 B:mod
CrossFit Montreal-Wednesday August 14
Wednesday, August 14, 2013
(Pic from CrossFit.com)
Option 1: CrossFit.com
"Helen"
Three rounds for time:
Run 400 meters
21 kb swings 24/20
12 Pull-ups
Option 2: Force 5
Part A:
3 rounds for time :
40 Double Unders
20 Pullups
10 Clean and Jerks (115M/ 75W)
Part B:
12 minutes to find your max Clean & Jerk
Option 3: CrossFit Montreal
Part A: 10 mins
work on technique hand walk, HSPU or handstand
Part B: 10 mins
work on rope climb technique
Part C:
Max rounds in 10 mins
400m run
10 ring dips
CrossFit Montreal-Tuesday August 13
Tuesday, August 13, 2013
Option 1: CrossFit.com
Clean and Jerk 1-1-1-1-1-1-1 reps
Option 2: Force 5
Part A:
Find max snatch in 20 minutes
Part b:
3 rounds cap 15 minutes
8 split snatch 115-75
7 bar muscle up
400m run
Part A: clean & Jerk technique or 3-3-3
Part B: MAX rounds in 15 mins
5 clean &Jerk 185/130 B:155/105 C=mod
10 pull ups
CrossFit Montreal-Monday August 12
Monday, August 12, 2013
Option 1: CrossFit.com
For time:
50 Double unders
50 Burpees
50 Wall ball shots, 20 /14
50 Back extensions
50 Push press, 45 pounds
50 Knees to elbows
Walking Lunge, 50 steps
50 Kettlebell swings, 24/16
50 Jumping pull-ups
50 Box jump, 24/20
Option 2: Force 5
warm-up
2 rounds :15 Hang squat clean - 15 dips
Part A:
Five rounds for time of:
21- SDLHP 95-65
21 Ring dips
cap 16 minutes
Part B:
4 sprints 100m repeat
(Pic from CrossFit.com)
Option 3: CrossFit Montreal
Part A:
Technique Hang Squat Snatch or 3-3-3
Part B:
3 rounds
10 Thrusters 135/95 B:115/75 C:mod
10 Hand Release push ups
10 walking lunges (per leg)
CrossFit Montreal-Friday August 9
Friday, August 9, 2013
(Pic from CrossFit.com)
Option 1: CrossFit.com
Five rounds for time of:
95/65 pound Sumo deadlift high-pull, 21 reps
21 Ring dips
Option 2: Force 5
Part A:AMRAP 20 minutes
20 m walk on all fours
20 mountain climbers
20 air squats
20 HSPU
Part B:
Finisher : max distance rowing under 1:35/1:50( 3 tries)
Option 3:CrossFit Montreal (Long WOD Friday)
8 rounds for time (Time cap 50 mins)
400m run
20 KB swings 24/20
10 BackSquat 135/95(from the ground)