Blog/WODs
CrossFit Montreal- Thursday August 1
Thursday, August 1, 2013
(Photo de CrossFit.com)
Option 1: CrossFit Montreal
Run 5K
Option 2:Force 5
AMRAP 40 minutes
1 minute switch
Part B:
Part A: MAX sets of 3 reps unbroken in 10 mins
Backsquat 255/180 B: 225\160
Part B: Max rounds in 15 mins
10 Toes 2 bar
15 push ups H.R
20 Air squats
CrossFit Montreal-Wednesday August 31
Wednesday, July 31, 2013
(pic from Crossfit.com)
A reminder that the gym will be closed this coming weekend since we are hosting a CrossFit Level 1 certification.Members who would like to workout on Saturday will be able to do so at CrossFit Laval for free. Check out the class schedule
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Option 1: CrossFit.com
Shoulder Press 5-5-5-5-5 reps
Option 2: Force 5
Option 3: CrossFit Montreal
Part A: Hang Squat Snatch or 3-3-3 (15 mins)
Part B:
40 KB swings 32/24
40 walking lunges 45/25
4 rope climbs
20 Kb swings 32/24
20 walking lunges plate 45/25
2 rope climbs
200m run
10 Kb swings 32/24
10 walking lunges plate 45/25
1 rope climb
100m run
CrossFit Montreal-Tuesday July 30th
Tuesday, July 30, 2013
(Photo de CrossFit.com)
Option 1: Crossfit.com
Rest day
Option 2: Force 5
Warmup : 15 burpees - 15 hang muscle snatch - 15 oh squats
Part A:
Every minute on the minute for 10 mins
3 one arm press. DB ou KB
Part b:
Griff. 2 rounds.
800 m run forward
400 m run backwards
Cap 20 min
Option 3: Crossfit Montreal
Part a: Clean & Jerk technique or 3-3-3 (15 mins)
Part B: 5 rounds for time
5 Deadlfits 315/220 /180
15 box jumps 24/20 (pause on top)
CrossFit Montreal-Monday July 29
Monday, July 29, 2013
(pic from crossfit.com)
Option 1: CrossFit.com
Option 2: Force 5
Option 3: CrossFit Montreal
Part A: practice toes 2 bar technique (10mins)
Part B: find 3RM thrusters (15 mins)
Part C: AMRAP 15 mins
5 Thrusters 155/125
10 HR push ups
CrossFit Montreal-Friday July 26
Friday, July 26, 2013
Option 1 : CrossFit.com
Option 2 : Force 5
Option 3 : CrossFit Montreal
(you can choose to start at 2 positions : Option 1: Start at Rope climbs and go down the list Option 2: start at double unders and move up the list
10 Rope climbs 15 ft
20 Deadlifts 315/225 B : 265/175 c:mod
30 mad men makers DB 50/40
40 knees to elbows
50 jump over the box (Feet have to touch box)30/24
60 wallballs 20/14
70 lunges (per leg)
80 mountain climbers(per side)
90m Prowler +225/165
100 double unders
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