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CrossFit Montreal-Wednesday August 5
Wednesday, September 5, 2012


Option 1: CrossFit.com

Rest

Option 2: Outlaw

Strength

1) 10X1 Deadlifts @ 75-80% – rest 45 sec.

Notes: Do not go above 80%, but if 75% feels very light you may add up to 80%. Stick to the rest intervals and concentrate on being fast off the floor. We will be testing next week, so treat each lift as if it is a new 1RM.

2) Bench Press: 2X5 @ 75%, 2X3 @ 80%, 3X2 @ 85% – rest 60 sec.

Notes: These are not incline, they should be performed on a flat bench. If you do not know your 1RM, use a weight that’s heavy, but stays fast throughout all sets.

Strength/Conditioning

1a) 3XME UB + 3 Muscle-Ups – rest 30 sec.
1b) 3X3 Snatch Grip Behind the Neck Press – much heavier than last week, rest 30 sec.
1c) 3X20 UB KB Snatches (each arm) – heaviest possible (not lighter than last week), rest 30 sec.
1d) 3X10 good mornings – heavy, rest 30 sec.

Notes: Notice the length of the rest intervals. DO NOT deviate from them. Muscle-Ups should be performed as a max effort unbroken set, then perform 3 more reps as fast as possible after finishing the UB set. If you cannot string together more than 3 reps UB, then perform another UB set before performing the extra 3 reps. If you cannot string reps together perform 7 reps as fast as possible. 

Option 3: CrossFit Montreal

Part A: 15 mins

Technique practice of Power clean or Squat clean

Part B: Max rounds in  20 mins

20 KB swings 28/24

20 toes to bar

200m row

CrossFit Montreal-Tuesday September 4
Tuesday, September 4, 2012


Option 1: CrossFit.com

For time
  100 Thrusters 95/65

Option 2: Outlaw

BB Gymnastics

1) 5X2 Hang Snatch  (at hip) – heavy but perfect—not maximal, rest 60 sec.
2) 5X2 Hang Clean  (at hip) – heavy but perfect—not maximal, rest 60 sec. 

Strength

*The Back Squats are based off of YOUR THREE REP MAX –

1) 5X5 Back Squats @ 75% – rest 2 minutes.

2) 3X5 Front Squats @ 77.5% (3 second pause on the 1st & 5th rep) – rest 90 seconds.

Conditioning

1 minute AMRAP of Jerks @ 225/150#

-then (no break)-

100 Burpees for time.
*Perform 1 Rope Climb @ 15′ Every minute on the minute beginning AFTER the first minute.

Notes: There is a 10 minute cap on this effort.

-then (no break)-

1 minute AMRAP of Jerks @ 225/150#

Score is total number of Jerks and total time for Burpees

 Option 3: CrossFit Montreal

Part A: (Max 20 mins)

Back Squat  : 5X5 @80%

Part B:

Annie 50-40-30-20-10

Double unders singles

Anchored sit ups



CrossFit Montreal-Friday August 31
Friday, August 31, 2012


Option 1: CrossFit.com

Three rounds for time of:
Run 800 meters
Rest 2 minutes

Option 2: Outlaw

BB Gymnastics

1) 7X1 1 Power Snatch + 1 Heaving Snatch Balance + 1 OHS – heaviest possible, rest 60 sec (exactly).

Notes: This should be performed as a complex. Do not drop the bar between movements.

2) 7X1 3 Hang Power Cleans + 1 Push Jerk – heaviest possible, rest 60 sec (exactly).

Notes: Hang should be just above the knees. These should be UB reps, if you cannot perform them UB then lower the load.

Conditioning

9 Muscle-Ups
Row 500m
40 Slapping Pushups
30 KB OH Walking Lunges 24/16kg
20 Ground to shoulder 120/80#
30 Slapping Pushups
20 KB OH Walking Lunges 24/16kg
10 Ground to Shoulder
Row 500m
9 Muscle-Ups

Notes: KB Lunges should be performed with TWO KBs held overhead. Each step counts as 1 rep.

Midline

1a) 3X15 “Strict” GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 3XMax temps L-Sit Hold – rest 60 sec.

Option 3: CrossFit Montreal

Buy in= 40 burpees

then

21-15-9

Deadlift 225/155

Push ups

KB swings 28/24

Toes to bar

400m run at the end of each round

CrossFit Montreal-Thursday August 30
Thursday, August 30, 2012


Option 1: CrossFit.com
30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep

Option 2: Outlaw Way

Rest day

Option 3: CrossFit Montreal

Part A: Practice one leg double under or double unders (10mins)

Part B:

3 rounds for time:

30 Box jumps 24/20

30 Double unders

20 Pulls ups


CrossFit Montreal-Wednesday August 29
Wednesday, August 29, 2012


Option 1: Crossfit.com

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Option 2: Outlaw

Strength

1a) 7X3  Deadlifts @80% – rest 60 sec.

1b) Bench Press: 2X3 @ 70%, 2X3 @ 75%, 2X2 @ 80%, 1X2 @ 85% – rest 60 sec.

Notes: These are not incline, they should be performed on a flat bench. If you do not know your 1RM, use a weight that’s heavy, but stays fast throughout all sets.

Strength/Conditioning

1a) 3XMax reps Unbroken Ring Dips – rest 30 sec.
1b) 3X15 UB KB Snatches (each arm) – heaviest possible, rest 30 sec.
1c) 3X5 Snatch Grip Behind the Neck Press – heavier than last week, rest 30 sec.
1d) 3X15 Good mornings– medium/heavy, rest 30 sec.

Notes: Notice the length of the rest intervals. DO NOT deviate from them. If more than 20 UB Ring Dips are possible add some sort of weight or weight vest.

Option 3: CrossFit Montreal

A)Overhead Squats

3-3-3-3-3

B) work on 2 weaknesses (15mins)