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CrossFit Montreal is the first CrossFit Affiliate centre in Quebec, and continues to provide excellence and to be a reference for Crossfit in Quebec

Blog/WODs


TO3
Saturday, December 1, 2018


CrossFit Montreal

TEAM WOD TEAMS OF 3

AMRAP 30:

60 HSPU

60 Wallball 20/14

60 Deadlifts 225/165

60 Pull up

1000m row

Scaling:

See scaling options in class 

Teams of reps of each

reps of each


BB complex15-EMOM15
Friday, November 30, 2018


CrossFit Montreal

Part 1:

EMOM 15

2 Power clean +2 Front Squat+1 Jerk 

(climbing, choose weight)

Part 2:

EMOM 15 ( 5 rounds)

MIN 1: 12/10 Cals echo bike

MIN 2: 10X10M Shuttles

MIN 3: 5 DB Thrusters 50s/35s

SCALING:

Airdyne 15/12 or less cals

shuttles for 50 secs

lower weight for DB thrusters


Skip-BJ-MB sit up
Thursday, November 29, 2018


CrossFit Montreal

5 Rounds for time

50 Double under

25 Box jump over 24/20

20 Medball sit -up throw against wall 20lb

500m row

SCALING:

100 singles

lower height box or step up

lower weight medball


CINDY
Wednesday, November 28, 2018


CrossFit Montreal

Cindy

AMRAP 20

5 Pull up

10 push up

15 Air Squats

Scaling:

mod pull ups

mod push ups

Extras:

Snatch Grip Deadlift 

3X5@110% 1rm snatch

One arm KB Z Press

5X5 per arm  (Start at 8kg and climb each set or start with light db)


Snatch-EMOM18
Tuesday, November 27, 2018


CrossFit Montreal

Part A:

SNATCH: FIND A 1REP HEAVY

1 Power Snatch + 1 Hang squat snatch

Part B:

EMOM 18

Min 1: 20m Handstand walk

MIN 2: 50 Secs D-Ball over shoulder 60/50

Min 3: 15 T2B

SCALING:

10M Handstand walk or 50 sec practice or 3 wallwalks

D-Ball lower weight or MB

T2sky, kte or knee raises