Blog/WODs
CrossFit Montreal- Friday March 1
Friday, March 1, 2013
Shaq on the Deadlift, pic taken and sent via our CrossFit Montreal App!
Option 1: CrossFit.com
30 Muscle-up to forward rolls
Option 2: Outlaw
Strength
1a) Top Pull Deadlifts: 2X3 @ 75%, 2X2 @ 80%, 3X1 @ 95% – rest 60 sec. after sets @ 75/80%, rest 2 minutes after singles @ 95% DEMO VIDEO
1b) 7X3 Bench Press w/ chains @ 60% bar + 25% chains – rest 60 sec.
Notes: The barbell should be loaded with 60% of 1rm, then 25% of the 1rm should be added in chain weight.
2a) 3XME Strict Pull-ups – rest 60 sec.
2b) 3X10 Strict Tempo GH Raise – fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
Conditioning
5 minute AMRAP of:
5 Bar Muscle-Ups
15 Over-the-Box Jumps 20″ (no touch on top)
*Rest 1 minute.
2 minute AMRAP of:
Ring Dips
Midline/Recovery
3X20 Good mornings – medium/heavy, rest 60 sec.
Option 3: CrossFit Montreal
Time cap 25 mins
3 rounds
50 steps Overhead walking lunges 45/25
50 Jumping knee tucks
20 KB push press 32/24
CrossFit Montreal-Thursday February 28
Thursday, February 28, 2013
Option 1: CrossFit.com
Rest day
Option 2: Outlaw
Rest day
Option 3: CrossFit Montreal
Part A:
15 mins to find 1RM deadlift or work on technique
Part B:
Max pull ups in 2 mins
Part C:
KB swings 32/24
Burpees
CrossFit Montreal- Wednesday February 27
Wednesday, February 27, 2013
The " CrossFit Montreal" App for Iphone, Ipod & Ipad is now available in the Itune store. Use it to log your workout, see the daily wods, share your new PR and much more! Make sure you use the " Share pics" button to share your pictures in action so we can put on the website for our daily posts!
The Android version will be available shortly!
Option 1: CrossFit.com
Run 5K
Option 2: Outlaw
1) 7×1 High-Hang Snatch – heaviest possible, rest 60 sec. DEMO VIDEO
2) 7×1 High-Hang Clean + 1 Push Jerk – heaviest possible, rest 60 sec. DEMO VIDEO
Conditioning
7 rounds for total working time of:
100m Shuttle Run (10m increments)
14 KB Snatch @ 32/24kg (7 each arm, any order)
14 C2B Pullups
Rest 1:1
Option 3: CrossFit Montreal
Time cap 20 mins for Part A & B
Part A: Annie
50-40-30-20-10
Double unders
Anchored sit-ups
then immediatly
10-20-30-40-50
Air Squats
Row for calories
CrossFit Montreal-Tuesday February 26
Tuesday, February 26, 2013
Congrats to our athletes who took part in the Filthy fifty competitions this past weekend.
Option 1: CrossFit.com
"Zeus"
3 rounds for time:
30 wallballs , 20/14
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20" box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Squat, 10 reps
Option 2: Outlaw
BBG
1) 5X3 Low Hang Clean (1″ off floor) + 1 Jerk – heaviest possible, rest 60 sec.
Notes: The Jerk comes after all 3 Cleans.
2a) 3X3 Push Press – absolute heaviest possible, rest 60 sec.
2b) 3X5 Pendlay Rows – heavier than last week, rest 60 sec. DEMO VIDEO
Strength
1) HBBS (based off 130129): 1X5 @ 70%, 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X2 @ 90% – rest 1-2 minutes.
Conditioning
For time:
50 Burpees
20 Front Squats @ 70%
50 Burpees
Option 3: CrossFit Montreal
Part A:(15 mins) Snatch practice or 3-3-3
Part B: Time cap 18 mins
4 rounds
5 shoulder to overhead 155/105
10 Front Squats 155/105
20 KB swings vertical 32/24
CrossFit Montreal-Monday February 25
Monday, February 25, 2013
(Pic from CrossFit.com)
Option 1: CrossFit.com
"Grace"
For time:
135 pound Clean and Jerk, 30 reps
OR
"Isabel"
For time:
Snatch 135 pounds, 30 reps
Option 2: Outlaw
1) 5X3 Low Hang Snatch (1″ off floor) – heaviest possible, rest 60 – 90 sec.
Notes: These should be performed UB if possible, but it is not required.
2a) 3X3 Snatch First Pulls + Hang Snatch Pulls – heavy, rest 60 sec.
pause for 3 counts at the top of the first pull. Then, from the hang position (end of the first pull), perform a snatch pull.
2b) 3X3 Snatch Grip Push Press + OHS – heavy, rest 60 sec.
Skill/Midline
1a) 3X20 UB GHD Situps (as fast as possible) – rest 60 sec.
1b) 3XME “Nose & Toes” Handstand Holds – rest 60 sec.
Notes: This is a chest-facing-wall handstand performed with ONLY the nose and toes of the athlete in contact with the wall. A common fault with this movement is placing the hands too far from the wall. Make sure they are no further than 5″ from the wall.
Conditioning
For time:
60 Double-Unders
3 Power Cleans @ 185/120#
30 Wall Balls 20/14#
6 Power Cleans @ 185/120#
15 T2B
9 Power Cleans @ 185/120#
15 T2B
6 Power Cleans @ 185/120#
30 Wall Balls 20/14#
3 Power Cleans @ 185/120#
60 Double-Unders
Option 3: CrossFit Montreal
Part A: AMRAP 10 mins
5 power cleans 135/95
10 toes 2 bar
15 wallballs 20/14
Part B: AMRAP 12 mins
10 Chest to bar pull ups
60 double unders
250m row