Blog/WODs
CrossFit Montreal-Thursday April 4
Thursday, April 4, 2013
Option 1: CrossFit.com
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Option 2: Outlaw
Rest
Option 3: CrossFit Montreal4 rounds for time
15 Deadlift 225/155
15 wallballs 20/16
15 jumping lunges
CrossFit Montreal-Wednesday April 3
Wednesday, April 3, 2013
Option 1: CrossFit.com
For time:
Row 1000 meters
20 GHD sit-ups
Row 750 meters
40 Toes to bar
Row 500 meters
60 Sit-ups
Option 2: Outlaw
1) 7×2 Snatch from blocks (just above knee) – heaviest possible, rest 60-90 sec. DEMO VIDEO
2) 7×2 Clean from blocks (just above knee) + 1 Push Jerk – heaviest possible, rest 60-90 sec. DEMO VIDEO
*Notes: Two Cleans from blocks should be performed, then one Push Jerk after the second Clean.
Conditioning
10 minutes Triple-Under practice.
-then-
3 rounds for time of:
15/9 Strict HSPU (reg. standard)
40 Split Jumps
15 Pull-ups
-then (no rest)-
NOT for time:
25 UB GHD Sit-ups
ME Kipping HSPU (reg. standard)
25 UB GHD Sit-ups
*Notes: The 15/9 denotes 15 HSPU for men, and 9 HSPU for women. This is one continuous piece with the 3 RFT portion being timed, then the not for time portion being started immediately upon its completion. There is only one round of the not for time portion.
Option 3: CrossFit Montreal30 snatch (power or squat) 95/65
20 SDLHP 95/65
800m run
15 Snatch 95/65
10 SDLHP 95/65
800m run
CrossFit Montreal- Tuesday April 2
Tuesday, April 2, 2013
Option 1: CrossFit.com
For time:
115/80 pound Shoulder press, 10 reps
115/80 pound Overhead squat, 15 reps
115/80 pound Push press, 20 reps
115/80 pound Front squat, 25 reps
115/80 pound Push jerk, 30 reps
115/80 pound Back squat, 35 reps
Option 2: Outlaw
Every 30 seconds for 4 minutes:
1 Clean & Jerk (full) @ 80%
Then, when the clock hits 5:00-
3:00 to complete:
3 X ME UB (unbroken) Clean & Jerks @ 75%
*Notes: The ME UB Clean & Jerks are basically UB touch and go reps. Score is the total of all 3 sets, within the 3:00 cap.
Strength
HBBS (based off 130129): 4X4 @ 70% – rest 30 seconds, 3X3 @ 75% – rest 30 seconds, 3X2 @ 80% – rest 45 seconds.
*Notes: Sets at each percentage should be performed without re-racking the barbell. Take 2:00 rest between each percentage.
Conditioning
Run/Row 5k
Option 3: CrossFit MontrealPart A: 15 mins
Clean & Jerl practice or 3-3-3
Part B: 18-15-12-9-6-3
KB swings 32/24
Box jumps 24/20
CrossFit Montreal-Monday April 1st
Monday, April 1, 2013
Option 1: CrossFit.com
Rest day
Option 2: Outlaw
Every 30 seconds for 4 minutes:
1 Snatch (full) @ 85%
Then, when the clock hits 5:00-
3:00 to complete:
3 X ME UB (unbroken) Snatches @ 75%
*Notes: The ME UB Snatches are basically UB touch and go reps. Score is the total of all 3 sets, within the 3:00 cap.
Skill/Midline
1a) 3XME UB T2B – rest 60 sec.
1b) 3X60 Sec. of Freestanding Handstand Holds – rest 60 sec.
1c) 3X10 Reverse Hypers – very heavy, rest 60 sec.
Conditioning
“Helen”
3 rounds for time of:
Run 400m
21 KBS 24/16kg
12 Pull-ups
Option 3: CrossFit Montreal
Cindy
AMRAP 20 mins
5 pull ups
10 push ups
15 Squats
Crossfit Montreal- Friday March 29
Friday, March 29, 2013
Option 1: CrossFit.com
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Option 2: Outlaw
1) EMOM for 5 minutes:
2 1 & 1/4 Front Squats @ 50%
2) EMOM for 5 minutes:
2 Push Press @ 50%
3) 3 rounds of:
30 Double-Unders
2 Muscle-Ups
Rest 1:2
*Notes: Limit transition time as much as possible. Chalk hands before beginning DU to allow for a faster transition.
Conditioning:
Option 3: CrossFit Montreal
2 rounds for time
30 Thrusters 45/35
30 box jumps 24\20
800m run