Fitness Center

CrossFit Montreal is the first CrossFit Affiliate centre in Quebec, and continues to provide excellence and to be a reference for Crossfit in Quebec

Blog/WODs


Team work
Saturday, July 21, 2018


CrossFit Montreal

Teams of 2 wod
Buy-in
200 double unders
then
10 rounds
20 box jump over 24/20
100m run each
10 Power clean 155/110
buy-out
1000m row

See reps scheme in class if doing alone
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scale as you see fit
share reps as you want


Jerk-Amrap10-Amrap7
Friday, July 20, 2018


CrossFit Montreal
Part 1: (15 min)
Find a 1 rep heavy push jerk or split jerk from the rack
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Part 2:
AMRAP 10
10 Backsquat 135/95 (from ground)
10 T2B
10 Clapping push up

5 min rest

AMRAP 7
7 Backsquat 95/65
7 Bar muscle up
7 Starfish (abs)
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Scaling options:
BS@ lower weight
t2sky or kte or knee raises
regular push up or knee push up
7 C2b or kipping pull + 7 box dips
V-up
Extras or session 2
- HS walk practice 5 mins
(if advanced, add obstacles)
- BB Romanian deadlifts 3X8
- Reverse Hyper 3X15@50% 1RM BS

AMRAP18
Thursday, July 19, 2018


CrossFit Montreal
AMRAP 18
500m row
2 rope climbs
20 wallballs 20/14
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Scaling options:
rope climb: climb to half way 4 times or
6 mod climbs, ft on ground
WB: lower weight medball
EXTRA
Find your 1RM strict press

Lumberjack 20
Wednesday, July 18, 2018


CrossFit Montreal
Hero wod 
For time :Lumberjack 20 
20 Deadlifts 275/190
400M Run
20 Kettlebell Swings 32/24
400M Run
20 overhead squats 115/95
400M Run
20 burpees
400M Run
20 pull up
400M Run
20 box jumps 24/20
400M Run
20 DB squat cleans 45's/30's
400M Run
Time cap 35 mins
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Scaling options:

DL @ 225/155 or 185/135 or less
OHS @ 95/65 or less
Lower height on BJ
DB cleans @ 35/20 or less
500m row 
Extras 
AMANDA
9-7-5
RING MUSCLE UP
SQUAT SNATCH 135/95

EMOM15-AMRAP18
Tuesday, July 17, 2018


CrossFit Montreal
Part 1: (15 MINS)
EMOM 15
1 Power snatch (climbing)
ramp-up to 75% for your first snatch
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Part 2: (18 MINS)

AMRAP 18
5 Power snatch 135/95
20 cal row
5 Thrusters 135/95
50 double unders

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SCALING:
Power snatch & Thrusters 115/80 or less
count attempts on double unders or 150 singles




Extra
1. Reverse Hyper 3X8-12@50% 1rm squat
2. GHD sit-up 3X20