Blog/WODs
Crossfit Montreal-Wednesday November 21
Wednesday, November 21, 2012
(Pic from Crossfit.com)
Option 1: CrossFit.com
"Weston"
Five rounds for time of:
Row 1000 meters
200 meter Farmer carry, 45 pound dumbbells
45 pound dumbbell Waiter walk, 50 meters, Right arm
45 pound dumbbell Waiter walk, 50 meters, Left arm
Option 2: Outlaw
1) 7X1 Hang Power Snatch + Power Snatch – heavy but not maximal, rest 45 sec (exactly).
2) 7X1 Hang Power Clean + Power Clean + Push Jerk – heavy but not maximal, rest 45 sec (exactly).
Strength
1a) 3X5 Jumping Good Mornings – heavy but perfect, rest 45 sec. DEMO VIDEO
1b) 3X5 Pendlay Rows – heaviest possible, rest 45 sec.
1c) 3X5 BB Seated Strict Press – heaviest possible, rest 45 sec.
Conditioning
7X200m Sprint – Rest the amount of time it takes to slowly walk back from each 200 (every set should be all out efforts).
Part A: 15 mins: Power clean practice or 3-3-3
Part B: 3 round for time (time cap 20 mins)
10 power clean 155/105
10 ring dips
15 Chest to bar pull ups
2 rope climbs 15 ft
CrossFit Montreal-Tuesday November 19
Tuesday, November 20, 2012
Option 1: CrossFit.com
Rest day
Option 2: Outlaw
1) 5X2 Snatch off Boxes (just above knee) – heavy but perfect, rest 60 sec.
2) 5X2 Clean & Push Jerk off Boxes (just above knee) – heavy but perfect, rest 60 sec.
Strength
*The Back Squats are based off of YOUR THREE REP MAX –
1) Back Squat: EMOM for 5 minutes – 2 reps @ 80%
2) 5X3 Front Squats (1st rep pause) – near heaviest possible, rest 90 seconds.
Notes: The first rep of each set should have a 5 count (second) pause in the absolute bottom position. When you stand, DO NOT bounce to initiate out of the bottom.
Conditioning
90 seconds ME Double-Unders
-then (without resting)-
Row 1K
100 Double-Unders
Row 500m
For time.
*Please note score as total Double-Unders and total timeOption 3: CrossFit.com
50-40-30-20-10
Double unders
Box jumps 24\20
Mountain climbers(each leg)
CrossFit Montreal-Monday November 19
Monday, November 19, 2012
The CrossFit Montreal Calendar put together to raise awareness & funds in support of the fight against Prostate Cancer is now available at the CrossFit Montreal Counter(8$)
Thank you to our models (members of Crossfit Montreal), our photographer Robert Strukeli and our sponsors Parc Santé, Wod Sports & C. Frappier Électrique Inc.
Option 1: CrossFit.com
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then complete 3 rounds of:
5 Pull-ups
10 Push-ups
15 Squats
Option 2: Outlaw
BB Gymnastics
1) Snatch: 2X1@80%, 2X1@85%, 2X1@90%, 2X1@95%, 2X1@90%, 4X1@80% – rest 30-60 seconds.
2) Clean & Jerk: 2X1@75%, 2X1@80%, 2X1@ 85%, 2X1@90%, 2X1@85%, 4X1@75% – rest 30-60 seconds.
Conditioning
3 rounds for total working time of:
5 Over-the-Box Jumps 20″ with alternating Lateral Hurdle Jumps 20″
25 KB Swings 32/24kg
5 Over-the-Box Jumps 20″ with alternating Lateral Hurdle Jumps 20″
25 Pullups
Rest 1:1
Notes: The Lateral Hurdle Jumps should be set up alternating left and right in between each 20″ box. Here is a DEMO VIDEO which demonstrates how the course should look. You may simply use PVC taped to the top of the boxes as hurdles.
Part A: 15 mins
Practice Snatch or 3-3-3
Part B: Max round in 18 mins
20 toes to bar
20 thrusters 95/65
20 push ups
CrossFit Montreal- Friday November 15
Friday, November 16, 2012
(Pic from Crossfit.com)
Option 1: Crossfit.com
Rest day
Option 2: Outlaw
Strength
1) Every 15 seconds for 5 minutes (21 total reps):
Deadlift @70% !RM2) 5X3 Bench Press – heaviest possible, rest 2 plus minutes.
Notes: All reps must be performed with the hips (ass) in contact with the bench.
Conditioning
4 rounds of:
2 min. ME Row for Calories
-rest 1 minute
1 min. Wall Walks
-rest 1 minute
Midline
1a) 3X20 “Strict” GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 3X20 Unbroken GHD Situps – rest 60 sec.
Part A:
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Part B: 4 mins
Bottom to bottom Tabata Squats (8 intervals of 20 secs work/10 seconds off where the rest is taking in the full squat position)
CrossFit Montreal-Thursday November 15
Thursday, November 15, 2012
(Pic from Crossfit.com)
Option 1: CrossFit.com
Back Squat 2-2-2-2-2-2-2-2-2-2 reps
Option 2: Outlaw
Rest
Option 3: CrossFit.com
Part A: 15 mins
Clean & Jerk practice or 2-2-2-2
Part B: For time (Time cap 18 mins)
1.6km run or row
30 KB SDLHP 32/24
3 Rope climbs 15 ft