Blog/WODs
CrossFit Montreal-Thursday October 17
Thursday, October 17, 2013
Option 1: CrossFit.com
"Eva"
Five rounds for time of:
Run 800 meters
32/24 Kettlebell swing, 30 reps
30 Pull-ups
Option 2: Force 5
Part a:
For time :
800m de course
50 pushup strictes
time cap : 9 minutes
Part b:
7 séries de (20 minutes)
4 Clean pull 100% max Clean
4 box jumps (4RM)
Option 3: CrossFit Montreal
Part A:
Overhead Squats 3-3-3-3
Part B:
work on 2 weaknesses
CrossFit Montreal-Wednesday October 16
Wednesday, October 16, 2013
Option 1: CrossFit.com
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
Option 2: Force 5
Option 3: CrossFit Montreal
Part A:(15 mins)
Strict Press: 5-4-3-3-2-1
Part B: 5 rounds for time
20 Burpee jumping knee tucks
20 Box jumps 24/20
20 KB Swings 28/24
350m row
CrossFit Montreal-Tuesday October 15
Tuesday, October 15, 2013
Option 1: CrossFit.com
225/155 pound Deadlift, 21 reps
Handstand walk 21 meters
225/155 pound Deadlift, 15 reps
Handstand walk 15 meters
225 /155 pound Deadlift, 9 reps
Handstand walk 9 meters
Option 2: Force 5
Part A:
EMOTM 20 minutes
2 Clean (squat ou power)
Part B:
AMRAP 12
9 Ground to OH 45lb-35lb
9 T2B
Option 3: CrossFit Montreal
Part A: 10 min work on HSPU or Handstand or Handstand walk
PArt B: (15 mins)
Front Squat technique or 3-3-2-2-1
Part C: AMRAP 16 mins
5 pull ups
10 Hand relase push ups
20 Double unders
CrossFit Montreal-Monday October 14
Monday, October 14, 2013
Option 1: CrossFit.com
Rest day
Option 2: Force 5
Part A:
Back Squat 5 reps with no pause at bottom
Part B:
7 rounds
200m run
7 burpees
cap : 15 minutes
Option 3: CrossFit Montreal
21-15-9
Thrusters 115/80
Toes 2 Bar
Wallballs 20/14
Ring Dips
CrossFit Montreal-Friday October 11
Friday, October 11, 2013
Option 1:CrossFit.com
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Option 2: Force
For time
80 DU
60 DL 225-155
40 HSPU
20 Muscle up
40 KBS 32-24
60 Wall Ball 20lb-14lb
80 abmat sit up
cap 25 minutes
Option 3: CrossFit Montreal
3 rounds for time
30 SDLHP 95/65
30 Toes to bar
30 Walking lunges
30 Front Squats 95/65