Blog/WODs
CrossFit Montreeal-Thursday July 25
Thursday, July 25, 2013
Option 1 : CrossFit.com
Option 2 : Force 5
Option 3 : CrossFit Montreal
2.4km run
50 back squats 225/155 B:185/105
100 sit ups
CrossFit Montreal- Wednesday July 24
Wednesday, July 24, 2013
Option 1 : CrossFit.com
Option 2 : Force 5
Option 3 : CrossFit Montreal
Part A : every minute on the minute for 12 mins
5 deficit HSPU with plates 2x45/25
Part B : reverse Jackie
30 pull ups
50 thruters 45lb
1000m row
CrossFit Montreal-Tuesday July 23
Tuesday, July 23, 2013
Option 1 : CrossFit.com
Option 2 : Force 5
Option 3 : CrossFit Montreal
Part A : 15 mins
Clean & Jerk technique or 3-3-3
Part B : max rounds in 15 mins
20 wallballs 20/14
25 toes to bar
30 double unders
CrossFit Montreal-Monday July 22
Monday, July 22, 2013
Option 1 : CrossFit.com
Option 2 : Force 5
Option 3 : CrossFit Montreal
Part A : 15 mins
Snatch technique or 3-3-3
Part B :
3 rounds for time
20 KB swings 36/28 B : 36/24 C :mod
20 KB SDLHP 36/28 B :36/24 C : mod
20 KB shoulder to overhead 36/28 B :32/24 C : mod
CrossFit Montreal-Friday July 19
Friday, July 19, 2013
Option 1: CrossFit.com
For time:
15 foot Rope climb, 5 ascents
145/115 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
165/125 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
185 /135pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
205/145 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
225/155 pound Clean and jerk, 1 rep
Option 2: Force 5
Part A:
Max squat clean to thrusters. 20 minutes
Part B:
3 rounds.
15 thrusters 95-65.
12 burpees.
Cap 10 min
Option 3: CrossFit Montreal
AMRAP 20 mins
5 OHS 115/75 B:95/65 C=mod
10 Hand release push ups
15 Thrusters 115/75 B:95/65 C=mod