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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


Skip-Row-Pull up-Hollow rock
Tuesday, December 11, 2018


CrossFit Montreal

AMRAP 25

100 Double under

50 cal row

25 C2B  pull up

20 Hollow rock

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Scaling options:

50 double unders or 300 singles

regular pull up or Ring rows

V-up or Sit-up


Clean complex-amrap15
Monday, December 10, 2018


CrossFit Montreal

Part 1:

BB COMPLEX (Unbroken)

EVERY 2 MINS FOR 20 MINS (CLIMBING)

1 Clean Deadlift + 1 Hang SQ. Clean + 1 Power Clean + 1 SQ Clean +1  Front Squat

Part 2: 

AMRAP 15

20M handstand walk

20 GHD Back extension s

10L\10R  Bent over kb row  32/24

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SCALING OPTIONS:

4 WALLWALKS OR LESS for HSWalk

Back extension on floor

Lighter KB for KBS

Lighter KB for Bent over row

EXTRAS:

Reverse Hyper 3X8-12 with 50% of Backsquat


5ROUNDSFT
Sunday, December 9, 2018


CrossFit Montreal

5 rounds for time

20 KB SDLHP 24/20

20 jumping lunge

15 T2B

500m Row

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Scaling:

lower weight KBSDLHP

static lunges or AS

kte or knee raises


T2-AMRAP25
Saturday, December 8, 2018


CrossFit Montreal

Teams of 2 

AMRAP 25

200 Double under

15X10m bear walk

40 HSPU

20 double KB thrusters 24/20

10 Muscle up

Scaling:

scale as needed

half reps if no partner


OHS-SB-HSS-finisher
Friday, December 7, 2018


CrossFit Montreal

Part 1:

( 35 min to complete parts A , B & C.  Choose how much time you want to spend on each)

Divide time as you for each parts)

Overhead squat 5-5-5 reps

Snatch balance 3-3-3 reps 

Hang squat snatch 1-1-1 reps

Part 2:

Finisher (coach’s choice)