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


Annie-10 to 1
Thursday, October 18, 2018


CrossFit Montreal
Part 1:
Annie (for time)
50-40-30-20-10
Double under
Sit up
Rest
at 15min on timer
Part 2:
10-9-8-7-6-5-4-3-2-1
DB Bench press 50's/35's
Bent over BB row 135/95
10m Shuttle run

Scaling options
single jumps X2
lower weight or Bench & BB row
EXTRAS
2 Deficit HSPU w 5 sec negative
8 sets , rest as needed
choose deficit (2inch, 4 inch etc)

AMRAP25.
Wednesday, October 17, 2018


CrossFit Montreal
AMRAP 25
20 push up
10 Power Clean 70% of 1RM
5 ring or bar muscle up

Scaling options
Scaled push up
Power clean lower than 70%
jumping muscle up or transitions

Sn-3RFT
Tuesday, October 16, 2018


CrossFit Montreal
Part 1:(15 MINS) 4 sets climbing
1 Snatch grip High hang jump & shrug+ 1 High hang power snatch

Part 2:
3 Rounds for time:
20 BJ over 24/20
750m row
5 Deadlift 315/220


Scaling  for part 2:
lower height box jump
DL: 285/200, 225/155, or less
EXTRAS
4X400m run repeats
2min rest between repeats

FS-PP-J +EMOM16
Monday, October 15, 2018


CrossFit Montreal
Part 1:(15 mins)
(From rack)
1 Front Squat+ 1 Push press+ 1 Jerk
4 sets (climbing)

Part 2:
EMOM 16
Min 1: 8-10 HSPU
Min 2: 5 Thrusters 135/95
Min 3: 50 Double under
Min 4: 10 T2B

Scaling for part 2:
Pike HSPU 
Thrusters @ 115/80, 95/65 or less
100 singe unders
V-up or regular sit up
EXTRAS:
-SOTTS Press 5-5-5 (Heaviest)
-Reverse hyper 3X8-12 60% of 1 RM BS

E2M20
Sunday, October 14, 2018


CrossFit Montreal

EVERY 2 MINS FOR 20 MIN
5 PULL UP
10 WB 20/14
15 KBS 24/20