Blog/WODs
CrossFit Montreal-Tuesday August 18
Tuesday, September 18, 2012
Option 1: Crossfit.com
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Option 2: Outlaw
BB Gymnastics
1) 7X1 3-Position Clean + 1 Jerk (floor, hang, hi-hang) – heaviest possible, rest 60 sec.
2a) 5X3 Hang Clean Pull (aka Clean Shrug) – heavy, rest 60 sec. DEMO VIDEO
2b) 5X3 Push Press – heaviest possible, rest 60 sec.
Strength
High Bar Back Squat: 2X8 @ 65%, 2X5 @ 70%, 1X5 @ 75% – rest 2:00
Notes: Percentage should be based off of your most recent 1RM Squat.
Conditioning
Courtesy of compWOD
5-4-3-2-1 of:
Clean & Jerk 185/120#
Muscle-Ups
For time.
Option 3: CrossFit MontrealPart A: 15 mins to find 3RM at the Clean or practice clean technique
Part B: Time cap 25 mins
7 rounds:
20 Box jumps 24/20
15 Ring Dips
CrossFit Montreal-Monday September 17
Monday, September 17, 2012
(Pic from CrossFit.com)
Option1 : Crossfit.com
Rest day
Option 2: Outlaw
BB Gymnastics:
1) 7X1 3-Position Snatch (floor, hang, hi-hang) – heaviest possible, rest 60 sec.
2a) 5X3 Halting Snatch Deadlift (stop at knees) – heavy, rest 60 sec. DEMO VIDEO
Notes: The demo video demonstrates the movement performed to the thighs, the version we are performing today should stop at the knees.
2b) 5X3 Heaving Snatch Balance – heavy, rest 60 sec.
Skill
10 minutes Free-Standing Shoulder Touch practice. DEMO VIDEO (not free-standing)
Conditioning
3 rounds for time of:
14 Burpee Over-the-Box Jumps 30/26″ (touching the top of the box is required, but opening the hip is not)
21 Pullups
50′ Handstand Walk
Part A: 15 mins to find 3 Rep max at the power snatch or just work on power snatch technique for 15 mins.
Part B: for time
2km run or row
150 Double unders
CrossFit Montreal- Friday August 14
Friday, September 14, 2012
(Pic from CrossFit.com)
Option 1: CrossFit.com
Four rounds for time of:
15 foot Rope climb, 3 ascents
30 Push-ups
30 Sit-ups
Option 2: Outlaw
Strength
As long as you want to establish a 1RM Deadlift.
Option 3: CrossFit MontrealPart A: Handstand, handstand push ups or handstand walk practice (15 mins)
Part B: time cap 25 mins
10 rounds for time
6 ring dips
200m run
6 Hang power clean 155/110
CrossFit Montreal-Thursday September 13
Thursday, September 13, 2012
Option 1: CrossFit.com
Rest
Option 2: Outlaw
Rest
Option 3: Crossfit Montreal
Part A: Overhead Squats 3-3-3-3-3 (max 20 mins)
Part B:
21-15-9
Burpees
KB swings 32/24
CrossFit Montreal-Wednesday September 12
Wednesday, September 12, 2012
Option 1: CrossFit.com
For time:
Row 500 meters
50 Wall ball shots, 20 /16
Row 400 meters
40 Wall ball shots, 20 /16
Row 300 meters
30 Wall ball shots, 20 /16
Row 200 meters
20 Wall ball shots, 20 /16
Row 100 meters
10 Wall ball shots, 20 /16
Option 2: Outlaw
Strength
15 minutes to establish a 1RM Bench Press.
15 minutes to establish a 1RM Weighted Strict Pullup.
Notes: The pullup should begin with a 3 second pause with the arms fully extended, hanging beneath the bar.
Conditioning
Row 2k
Option 3: CrossFit MontrealA. Deadlift 3-3-3-3-3
B. 3 rds for time:
20 wallballs 20/16
20 Double unders