Blog/WODs
CrossFit Montreal-Wednesday November 7
Wednesday, November 7, 2012
(Pic from Crossfit.com)
Option 1: CrossFit.com
For time:
30 Handstand push-ups
50 Back Extensions
30 Knees to elbows
225 pound Deadlift, 30 reps
40 pound Dumbbell push press, 30 reps
50 Kettlebell swings, 1.5 pood
Row 20 calories
10 Muscle-ups
Option 2: Outlaw
*This is one continuous effort broken into 15 minute cycles which begin with a 1 mile run for time.
15 minutes to:
Run 1 mile – for time.
With the remainder of the 15 minutes:
Establish a 3RM Power Clean.
15 minutes to:
Run 1 mile – for time.
With the remainder of the 15 minutes:
3 attempts, for total reps, of UB Ring Dips.
Notes: Each attempt starts with full lockout over the rings, and finishes when the athlete drops off the rings. Score is the total of the 3 attempts.
15 minutes to:
Run 1 mile – for time.
With the remainder of the 15 minutes:
Establish a 1RM Bench Press.
Option 3: CrossFit Montreal
10 rounds for time
10 wallballs 20/16
10 Ring dips
CrossFit Montreal-Tuesday november 6
Tuesday, November 6, 2012
(Pic from CrossFit.com)
Option 1: CrossFit.com
Five rounds for time of:
155 pound Power clean and jerk, 10 reps
15 foot Rope climb, legless, 1 ascents
Option 2: Outlaw
Strength
20 minutes to establish a 1RM High-Bar Back Squat.
Conditioning
3 rounds for time of:
10 Deadlifts @ 275/185#
50 Double-Unders
*Rest 10 minutes.
3 X ME UB Pullups – rest as needed.
Option 3: CrossFit Montreal
Max rounds in 18 mins
20 KB swings 32/24
20 Box Jumps 24/20
20 one-arm KB push press 32/24 (alternate 10/10 each arm)
CrossFit Montreal-Monday November 6
Monday, November 5, 2012
(Pic from CrossFit.com)
Option 1: Crossfit.com
Front Squat 1-10-1-20-1-30 reps
Option 2: Outlaw
1)15 minutes to establish a 1RM Snatch from blocks (just above the knee).
2) Conditioning (pain threshold training)
5 rounds for total time of:
Row 250m
10 Squat Clean to Thrusters 95/65#
15 Burpees
-Rest 3 minutes.
Notes: This entire WOD should be performed with a 20/10# vest.
Option 3: CrossFit Montreal
Part A: 15 mins
Snatch practice or Find 1RM
Part B: 21-15-9
Front Squat (from the ground) 155/105
Pull ups
Hand release push ups
250m row
CrossFit Montreal-Friday November 2
Friday, November 2, 2012
(pic from CrossFit.com)
Option 1: CrossFit.com
Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters
Option 2: Outlaw
1) Every 30 seconds for 4:30 (10 total reps):
1 Hi-Hang Snatch (full squat) + 1 Snatch Balance @ 80% of most recent 1RM.
Notes: Reps are at 0:00 – 0:30 – 1:00 – 1:30 – 2:00 – 2:30 – 3:00 – 3:30 – 4:00 – 4:30
*rest 2 minutes
2) Every 40 seconds for 6:00 minutes (10 total reps):
1 Hi-Hang Clean (full squat) + 1 Front Squat + 1 Push Jerk @ 80% of most recent 1RM.
Notes: Reps are at 0:00 – 0:40 – 1:20 – 2:00 – 2:40 – 3:20 – 4:00 – 4:40 – 5:20 – 6:00
Conditioning
2 minutes ME KB Snatch 24/16kg
-then (no break)-
8 minute AMRAP of:
8 Lateral Box Jumps 20″
16 OH Walking Lunges 45/25# (plate)
24 Pushups (hand release)
-then (no break)-
2 minutes ME KB Snatch 24/16kg
Option 3: CrossFit Montreal
Fran
21-15-9
Thrusters 95/65
Pullups
CrossFit Montreal- Thursday November 1
Thursday, November 1, 2012
(Pic from CrossFit.com)
Option 1: CrossFit.com
10 rounds for time of:
Deadlift, 3 reps
1 Back tuck B= skin the cat on rings
Option 2: Outlaw
Rest
Option 3: CrossFit Montreal
for time
4 rounds
20 push jerk 115/75
20 burpee knee tucks
20 Ring dips
350m row