Fitness Center

We help you achieve harmony, balance, passion & feel amazing in your life through fitness & nutrition

Blog/WODs


CFMTL-Team wod
Saturday, March 23, 2019


CrossFit Montreal

Teams of 2 

AMRAP 5

From rack

-50 Shoulder to overhead 95/65

-50  Shoulder to overhead 115/85

- Max reps shoulder to overhead in remaining time@135/95

3 min rest

AMRAP 5

50 KBS full range 20/16

50 KBS full range 24/20

-Max reps KBS @ 32/24 in remaining time

3 min rest

AMRAP 15

(divide as you want)

20 T2B

30 Double unders

40 cal row

----------------------------

Scale as needed

(see scaling options at the gym)

(1/2 reps if no partner)


Open workout 19.5
Friday, March 22, 2019


CrossFit Montreal

Workout 19.5

33-27-21-15-9 reps for time of:
95/65 lb thrusters
Chest-to-bar pull-ups

Time cap: 20 minutes

scaling

33-27-21-15-9 reps for time of:
65/45lb thrusters
Jumping pull-ups

Time cap: 20 minutes

See other scaling options at the gym


BP-BB row-EMOM12
Thursday, March 21, 2019


CrossFit Montreal

Part 1: (15min)

Bench Press

4X8

Part 2: (15 min)

Bent Over BB Row

4X8-10

Scale as needed

Part 3:

EMOM 12

MIN 1: 50 sec Plate push 45/25 

Min 2:  50 sec Slam ball (choose weight)

Min 3:50 sec KB farmers walk 40/32


BS-4RDSX4MIN
Wednesday, March 20, 2019


CrossFit Montreal

Part 1:

Backsquat

5-4-3-2-2

Part 2:

4 rounds 

Min 1: 5 Clean (any style) 185/135

Min 2: 15 Box jump 24/20

Min 3: Echo bike 15/13

Min 4: 1 min rest

---------------------------------

Scaling:

lighter load for clean

lower height for BJ

Echo bike 50 secs


Strict Press-AMRAP 18
Tuesday, March 19, 2019


CrossFit Montreal

Part 1:

Strict BB press

Find a 1RM

Part 2:

AMRAP 18

10 C2B Pull up

32ft HSWalk

20 Hollow rock

--------------------------------

Scaling:

kipping pull up or Ring rows

3 wallwalks

V-up or sit up