Blog/WODs
CrossFit Montreal-Thursday July 18
Thursday, July 18, 2013
Option 1: CrossFit.com
Rest
Option 2: Force 5
Micheal
3 rounds
800m course
50 ab mat sit ups
50 Back extensions
Option 3: CrossFit Montreal
Part A: Max reps in 8 mins
Back Squat 275/195 B:225/155
Part B: Max reps in 5 mins from the ground
Jerk @ 225/155 B:185/115C=mod (you only need to clean after you can do more jerks and drop the bar)
Part C: 3 rounds
15 burpees
15 knees to elbows
CrossFit Montreal-Wednesday July 17
Wednesday, July 17, 2013
(Pic from CrossFit.com)
Option 1: Crossfit.com
Sprint triathlon
For time:
Swim 750 meters
Bike 20K
Run 5K
Option 2: Force 5
Part A:
Emotm 20 min
2 reps snatch in 30 seconds
Part B:
6-9-12.
145 lb - 100lb sq snatch.
CTB pullups
Option 3: CrossFit Montreal
Part A: 20 mins
Find 1RM deadlift
Part B:
3 rounds for time
400m run
20 wallballs 20/14
3 Rope climbs 15 ft
CrossFit Montreal-Tuesday July 16
Tuesday, July 16, 2013
(Pic from CrossFit.com)
Option 1: CrossFit.com
"Nancy"
5 rounds for time of:
400 meter run
95/65 pound Overhead squat, 15 reps
Option 2: Force 5
Part A:
EMOTM 15. Deficit hspu 5 reps
Part B:
4 rounds
200 m run.
4 reps jerks 225-155 from the ground.
Cap 12 minutes
Option 3: CrossFit Montreal
Part A: Front Squat
Max sets of 3reps unbroken in 12 mins
225/155 B: 205/145 C=mod
Part B:
Fran
21-15-9
Thrusters 95/65
Pull ups
then
Annie
50-40-30-20-10
Double unders
Anchored sit ups
CrossFit Montreal-Monday July 15
Monday, July 15, 2013
(Pic from CrossFit.com)
The skill session on Butterfly pull ups will be this Tuesday at 7pm
Option 1: CrossFit.com
Three rounds for time of:
135/95# Hang power clean, 15 reps
15 Burpees
Option 2: Force 5
Warmup : 400m run.
then with Medball :
2 rounds
-10 DL shrug
- 10 Hang sq. Clean
- 10 Full Medball Clean
Part A:
"15 minutes
Find max 8 reps Deadlift
Part B:
"3 rounds
200m run
10 Deadlift 315-220
35 Air squats
Cap 10 minutes
Part A: 15 mins
Hang Squat Snatch technique or 3-3-3
Part B:
Max rounds in 16 mins
10 Jerks (from the ground) 155/125 B:135/95 C:mod
15 toes to bar
400m run
Crossfit Montreal-Vendredi 12 juillet
Friday, July 12, 2013
(Pic from CrossFit.com)
Option 1: CrossFit.com
155/110 pound Squat Clean and Jerk, 30 reps
Option 2: Force 5
Part A:
"20 minutes to find
3 reps Hang squat snatch"
Part B:
"For time :9-6-3 Hang squat snatch 155-110
21-15-9 HSPU
time cap 15 mins
Option 3: CrossFit Montreal
"Long Wod Friday"
(Time cap:52 mins)
Buy-in
75 clapping push ups
then
15 rounds of the sequence:(each round has to be unbroken or you start that round over):
1 Clean 135/95 B= 115/65 C=mod
1 Front Squat 135/95
1 Push press 135/95
1 Back Squat 135/95
1 push press 135/95
then
5 rounds:
50 Double unders B=200 singles
40 mountain climbers (total)
15 Russian twits w medicine ball 20/14 B= 16/10 C=mod
then
Sit in Bottom position of Squat for total time of 4 mins in the bottom position(No support allowed,i.e elbows on knees)
modification= Squat position at 90 degree, back against the wall
then
1.6km run B= row
Buy-out
5 rope climbs