Blog/WODs
CrossFit Montreal-Thursday August 8
Thursday, August 8, 2013
Option 1: CrossFit.com
Ten rounds for time of:
7 Burpees
7 Knees to elbows
Option 2: Force 5
Part A:
max 3 jerks from the rack in 20 minutes
Part B:
5 rounds
5 jerks 185-130
10 burpees
cap 15 mins
Option 3: CrossFit Montreal
Part A:
Annie
50-40-30-20-10
double unders
Anchored sit ups w abmat
then
30 clean and jerks 135/95 B= 115/65 C=mod
temps total=score
CrossFit Montreal-Wednesday August 7
Wednesday, August 7, 2013
(Pic from CrossFit.com)
Option 1: CrossFit.com
Rest day
Option 2: Force 5
Part A:
For time:
95 pound Thruster, 27 reps
15 foot Legless rope climb, 4 ascents
95 pound Thruster, 21 reps
15 foot Legless rope climb, 3 ascents
95 pound Thruster, 15 reps
15 foot Legless rope climb, 2 ascents
95 pound Thruster, 9 reps
15 foot Legless rope climb, 1 ascent
Time cap 15 min
Part B:
6 intervals
50m sprint
Part A: Snatch technique or 3-3-3(15 mins)
Part B: Mini Cindy:
Max rounds in 10 mins
5 pull ups
10 push ups
15 squats
CrossFit Montreal- Tuesday August 6
Tuesday, August 6, 2013
(Pic from Crossfit.com)
Option 1: CrossFit.com
For time:
30 Snatches
Option 2: Force 5
A:
For time :
15 Thrusters 155lb-110lb
200 Double unders
15 Clean&Jerks 155lb-110lb
cap 12 minutes
B:
12 minutes to go to max Clean & Jerk
Option 3: CrossFit Montreal
Part A: chaque minute à la minute pendant 10 mins
5 déficite push up poirier sur plaque 45/35
Part B: 15 mins
Squat avant 3-3-3 ou travailler technique
Part C: time cap 18 mins
3 rounds
15 Squat clean 155/135 /
20 toes 2 bar
CrossFit Montreal-Monday August 5
Monday, August 5, 2013
(Pic from CrossFit.com)
Option 1: CrossFit.com
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24/20
30 Wall ball shots, 20/14
Option 2: Force 5
warm-up
Part A:Find 3 reps max Deadlift
EMOTM 7 @ 80% 3 reps DL
Part B:
Double tabatta
Pushups
Situps
(From CrossFit Invictus)
A.
For time:
20 Deadlifts (315/215 lbs) B= 245/175 C=mod
30 Box Jump-Overs (24”/20”)
40 Kettlebell Swings* (24/16 kg)
50 Double-Unders
50 Calories of Rowing on Concept 2
50 Double-Unders
40 Kettlebell Swings* (24/16 kg)
30 Box Jump-Overs (24”/20”)
20 Deadlifts (315/215 lbs)
*Kettlebell Swings should be performed as competition-style American swings with the hands directly over the heels and fully extended knees and hips. The bottom of the bell does not have to pause at full vertical for purposes of this test.
CrossFit Montreal-Friday August 2
Friday, August 2, 2013
(Pic from CrossFit.com)
A reminder that the gym will be closed this coming weekend since we are hosting a CrossFit Level 1 certification.Members who would like to workout on Saturday will be able to do so at CrossFit Laval for free. Check out the class schedule
Option 1: CrossFit.com
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Option 2: Force 5
Part A:Max Hang Power Snatch 20 minutes
Part B:
21 GHD wallball sit ups 20lb-14lb15 Snatch 165-100lb
9 Burpee over the box jumps
Option 3: CrossFit Montreal
10 rondes (Time cap 50 mins)
30 moutain climbers
20 wallballs 20/14 B=16 /10 c=mod
10 KB SDLHP 32/24 B= 28/20 C=mod