Blog/WODs
CrossFit Montreal-Thursday April 11
Thursday, April 11, 2013
Option 1: CrossFit.com
For time:
95/65 pound Thruster, 45 reps
45 Pull-ups
Option 2: Force 5
1) 12 mins warm up
2) 10 mins to find MAx Squat clean and jerk
3) "Every 30s On the 30 sec for 15 mins
1X 80% max C &J
Option 3: CrossFit Montreal
3 rounds for time
Time cap 30 mins
25 Backsquats 135/95
25 toes to bar
20m KB farmers walk (2KB) 32kg/24kg
4 rope climbs 15 ft
CrossFit Montreal-Wednesday Aoril 10
Wednesday, April 10, 2013
(pic from CrossFit.com)
Option 1: CrossFit.com
"Diane"
21-15-9 reps of:
225 /155 pound Deadlift
Handstand push-ups
Option 2: Force 5
Warm-up (12mins max)
A)AMRAP 5 mins
Max muscle ups
B)AMRAP 4 mins
Push Jerk from the ground 225/155
Option 3: CrossFit Montreal
Part A: 20 mins max
Deadlift 5-5-5-5-5
Part B: Time cap 20 mins
4 rounds for time
40 jumping lunges
40 Double unders
20 wallballs 20/14
15 KB swings (russian style)32/24
CrossFit Montreal-Tuesday April 9
Tuesday, April 9, 2013
Option 1: CrossFit.com
Rest day
Option 2: Force 5
1. Warm-up (max time 12 mins)
2. 20 mins to find 3 rep max snatch (30 secs max for the 3 reps)
3. AMRAP 20 mins (in teams of 2)
400m run
Max thrusters 155/110
(while a teammate runs, the other completes thrusters)
Option 3: CrossFit Montreal
Part A: Push Press (from the rack)
3-3-3-3-3
Part B: Max reps in 15 mins
15 pull ups
20 box jumps 24/20
300m row
CrossFit Montreal-Monday April 8
Monday, April 8, 2013
Option 1: CrossFit.com
Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds
Option 2: Force 5
Bloc 1:
A) Warmp-up(12mins max)
400m jogging
+
4 x 1 min rounds of(without counting reps)
15 secs jumping jack
15 secs air squats
15 secs mountain climbers
15 secs jumping air squats
+
4 x1min rounds of
15 secs plank
15 secs superman hold
15 secs side plank right side
15 secs side plank left side
B) Strength (20 mins max)
Back squats (2 to 3 people per rack)
5 minutes ramp up
+ Every 2 minutes for 12 find 5 reps heavy backsquat (increase weight, start at 80%)
C) 20 mins max
AMRAP 12mins
200m run
5 Power Clean & Jerks 205-140lb
Option 3: CrossFit Montreal
Part A: 20 mins
Squat or Power clean 5-5-5
Part B: 21-15 -9
Front Squats 155/105
Hand release Push ups
CrossFit Montreal-Friday April 5
Friday, April 5, 2013
Option 1 : CrossFit.com
rest day
Option 2: Outlaw
Movement Prep
Every 30 sec for 3 minutes:
1 Power Clean & Push Jerk @ 65%
*Immediately perform 2 TTB after every rep.
Workout
CrossFit Games 2013 Open WOD 13.4
Option 3: CrossFit Montreal
For time (time cap 40 mins)
200m run
30 KB swings 32/24 (vertical)
20 Hand release push ups
1 rope climb 15 ft
400m run
20 KB swings 32/24
10 Hand release push ups
3 Rope climbs 15ft
800m run
10 KB swings 32/24
5 Hand release push ups
5 rope climbs 15 ft
200m run