Fitness Center

We help you achieve harmony, balance, passion & feel amazing in your life through fitness & nutrition

Blog/WODs


BB complex-amrap20
Monday, March 25, 2019


CrossFit Montreal

Part 1:

Every 2 min for 14 MINS

1 Snatch pull + 1 power snatch+1 OHS (climbing)

Part 2:

AMRAP 20

20 WB 20/14

500m row

30  Anchored sit up

-------------------------------

Scaling

Lighter WB



5 Rounds for Max Reps
Sunday, March 24, 2019


CrossFit Montreal

5 Rounds for Max Reps (29 mins)

1 minute KB sumo deadlift high pulls 32/24

1 minute of Echo bike for Cals

1 minute of Ring push up

1 minute of GHD Back extensions

1 minute Air Squats

1 minute rest

----------------------

Scaling

lower weight KB

Regular push up or knee push up

Supermans


CFMTL-Team wod
Saturday, March 23, 2019


CrossFit Montreal

Teams of 2 

AMRAP 5

From rack

-50 Shoulder to overhead 95/65

-50  Shoulder to overhead 115/85

- Max reps shoulder to overhead in remaining time@135/95

3 min rest

AMRAP 5

50 KBS full range 20/16

50 KBS full range 24/20

-Max reps KBS @ 32/24 in remaining time

3 min rest

AMRAP 15

(divide as you want)

20 T2B

30 Double unders

40 cal row

----------------------------

Scale as needed

(see scaling options at the gym)

(1/2 reps if no partner)


Open workout 19.5
Friday, March 22, 2019


CrossFit Montreal

Workout 19.5

33-27-21-15-9 reps for time of:
95/65 lb thrusters
Chest-to-bar pull-ups

Time cap: 20 minutes

scaling

33-27-21-15-9 reps for time of:
65/45lb thrusters
Jumping pull-ups

Time cap: 20 minutes

See other scaling options at the gym


BP-BB row-EMOM12
Thursday, March 21, 2019


CrossFit Montreal

Part 1: (15min)

Bench Press

4X8

Part 2: (15 min)

Bent Over BB Row

4X8-10

Scale as needed

Part 3:

EMOM 12

MIN 1: 50 sec Plate push 45/25 

Min 2:  50 sec Slam ball (choose weight)

Min 3:50 sec KB farmers walk 40/32