Blog/WODs
CrossFit Montreal-Friday March 8
Friday, March 8, 2013
(Pic from CrossFit.com)
Option 1: CrossFit.com
Rest Day
Option 2: Outlaw
1a) Top Pull Deadlifts: 5X3 @ 70% – rest 60 sec. DEMO VIDEO
1b) 5X3 Bench Press @ 70% – rest 60 sec.
Conditioning
For time:
Run 800m
30 Muscle-Ups
Run 800m
4 rounds for time
25 Box Jumps 24/20
15 Overhead Squats 95/65
350m m row
CrossFit Montreal-Thursday March 7
Thursday, March 7, 2013
The first WOD of the Open is now out! Let the fun begin!!
Option 1: CrossFit.com
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75/45 pound Snatch, 30 reps
30 Burpees
135/75 pound Snatch, 30 reps
20 Burpees
165/100 pound Snatch, 30 reps
10 burpees
210/120 pound Snatch, as many reps as possible
Option 2: Outlaw
Rest day
Option 3: CrossFit Montreal
MAx rounds in 20 mins
5 KB press 32/24
10 push ups
15 Squats
CrossFit Montreal-Wednesday March 6
Wednesday, March 6, 2013
The first wod of the Open (13.1) comes out tonight at 8pm. If you can't make it on the days and time mentionned yesterday to get judged for your workout, send an e-mail to info@crossfitmontreal.ca to make other arrangements!
Option 1: CrossFit.com
Two rounds for time of:
Run 400 meters
Handstand walk 15 meters
Run 400 meters
One legged squat, 30 reps
Option 2: Outlaw
1) 7×1 Vertical Snatch off High Blocks – heaviest possible, rest 60 sec. DEMO VIDEO
2) 7×1 Vertical Clean off High Blocks + 1 Push Jerk – heaviest possible, rest 60 sec. DEMO VIDEO
Conditioning
7 rounds for total HSPU of:
2 minutes to complete-
Row 20 Calories
12 Lateral Box Jumps 20″
ME HSPU
*Rest 1 minute after each round.
(Light day because of the Open tomorrow)
3 rounds for time
400m row
20 KB swings 24/20
30 double unders
CrossFit Montreal-Tuesday March 5
Tuesday, March 5, 2013
The CrossFit Open starts tomorrow March 6 when the workout for week#1 will be announced.
For the duration of the “ Open” ( 5 weeks), the WODS will be performed in front of judges on Thursday evenings between 4pm & 8pm and on Saturdays between 11 am & 1 pm.
On Thursdays, athletes register for normal class as usual and on Saturdays, just show up at 11 am.
The “ Open” Wod will be one of the options on Thursdays therefore all members will have a chance to do it if they want to.
The Saturday Group classes of 11am and noon are cancelled for the next 5 weeks to let the 50+ participants of our gym do the Open workouts. Spectators are welcome!
The Open athletes can do the Wod on both Thursdays and Saturdays. The best score will be the one that counts.
If you are not registered yet for the Open, it is not too late. You still have until Saturday March 9 .
Want to be a judge for the Open? Let a member of our staff know.
Option 1: Crossfit.com
"Adrian"
Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30" box
Option 2: Outlaw
1) 7X2 First Pull + Hang Clean + 1 Jerk – heaviest possible, rest 60 sec.
Notes: The single Jerk should come after the second Clean. This movement should be performed with a pull to the knees—First Pull, a 3 second pause at the knees, then a Clean from the hang position (at the knees).
2a) 3X5 Push Press – heaviest possible, rest 60 sec.
2b) 3X5 Bent-Over Rows (supinated grip) – heavy, rest 60 sec. DEMO VIDEO
Strength
1) HBBS (based off 130129): 1X5 @ 80%, 1X3 @ 85%, 1X2 @ 90%, 2X1 @ 95% – rest 2-3 minutes.
2) 5X2 Pause Front Squats – heaviest possible (no misses), rest 90 sec.
Notes: Reps should be performed with a fast descent, 5 count pause in the absolute bottom, then bounce and explode up.
Conditioning
5 rounds for total reps of:
1 min. to complete 5 Power Cleans @ 155/105#
-with the remainder of the minute complete ME Split Jerks @ 155/105#
1 min. ME Burpees
Part A: 15 mins
Practice Clean & Jerk or 3-3-3
Part B: 3 rounds for time (time cap 15 mins)
20 Wallballs 20/14
20 SDLHP 75/55
20 push press 75/55
CrossFit Montreal-Monday March 4
Monday, March 4, 2013
(pic from CrossFit.com)
Option 1: CrossFit.com
Rest day
Option 2:Outlaw
1) 7X2 First Pull + Hang Snatch – heaviest possible, rest 60 sec.
Notes: This movement should be performed with a pull to the knees—First Pull, a 3 second pause at the knees, then a Snatch from the hang position (at the knees).
2a) 3X5 Hang Snatch Pulls – heavy (use straps), rest 60 sec.
2b) 3X3 Snatch Grip Push Press + OHS – heavier than last week, rest 60 sec.
Skill/Midline
1a) 3XME TTB – rest 60 sec.
1b) 3XME “Nose & Toes” Handstand Holds – rest 60 sec.
Notes: This is a chest-facing-wall handstand performed with ONLY the nose and toes of the athlete in contact with the wall. A common fault with this movement is placing the hands too far from the wall. Make sure they are no further than 5″ from the wall.
Conditioning
3 rounds for total working time of:
Run 400m
25 Wall Balls 20/14#
*Rest 1 minute after the first round, and rest 2 minutes after the second round.
Option 3: CrossFit MontrealNotes: Each round should be an all-out effort. Do not pace runs to make Wall Balls easier.
- Mobility + warm-up
then
Part A: 15 mins
Snatch practice or 3-3-3
Part B: 3 rounds for time
10 Snatch (power or squat) 135/95
10 Chest to bar pull ups
10 KB swings vertical 32/24