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CrossFit Montreal-Friday February 22
Friday, February 22, 2013


(pic from CrossFit.com)

Option 1: CrossFit.com

"Hamilton"

Three rounds for time of:
Row 1000 meters
50 Push-ups
Run 1000 meters

50 Pull-ups

Option 2: Outlaw

Strength

1a) 5X2 Top Pull Deadlifts @ 90% – rest 60 sec. DEMO VIDEO
1b) 5X3 Bench Press w/ chains @ 55% bar + 25% chains – rest 60 sec.

Notes: The barbell should be loaded with 55% of 1rm, then 25% of the 1rm should be added in chain weight.

2a) 3X5 Tempo Supinated Weighted Pull-ups – heaviest possible, rest 60 sec.

Notes: The movement tempo should be up quickly, 3 count pause with chin over the bar, and 3 count descent before exploding back up. DO NOT use a weight that will not allow you to keep tempo.

2b) 3X10 Strict Weighted GH Raise – heavier than last week, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO

Conditioning

30 KBS 32/24kg
30 Wall Balls 20/14#
30 C2B Pull-ups
Row 1k
20 KBS 32/24kg
20 Wall Balls 20/14#
20 C2B Pull-ups

For time.

Midline/Recovery

3X25 Reverse Hypers – medium, rest 60 sec.

Option 3: CrossFit Montreal

1. Mobility + warm-up

2. Backsquat 3-3-3-3-3

3. 3 rounds

20 GHD sit ups

20 Knees to elbows

20 Overhead wallball sit ups 20/14


CrossFit Montreal-Thursday February 21
Thursday, February 21, 2013


(Pic from CrossFit.com)

Option 1: CrossFit.com

12-9-6-3 reps for time of:
95/65 pound Power snatch
Burpee

Option 2: Outlaw

Rest day

Option 3: CrossFit Montreal
1. Mobility work + warm up
2. Work on weakness (10-15 mins)
3. AMRAP 18 mins
9 Front squat 75/55
12 SDLHP 75/55
15 Hand release push ups

CrossFit Montreal-Wednesday February 20
Wednesday, February 20, 2013



A big thank you to everyone who took part in the fundraiser " Rame-O-Thon at CrossFit Montreal this past Sunday for the " head and hands" organisation. 1244$ were raised"


Option 1: CrossFit.com

Rest day

Option 2: Outlaw


1) 5×2 Snatch from blocks (just above knee) – heavy but perfect, rest 60 sec.

2) 5×2 Clean from blocks (just above knee) + 1 Push Jerk – heavy but perfect, rest 60 sec.

Notes: The 1 Push Jerk should be performed after the 2nd Clean.

Conditioning

7 minute AMRAP of:

8 Push Jerks @ 155/105#
10 T2B
40 Double-Unders

-then (no rest)-

1 minute AMRAP of:

UB Hang Power Cleans @ 155/105#

Notes: This effort is one unbroken set. The set begins when the bar is picked up, and ends when the bar hits the floor. You have one minute to complete as many UB reps as possible.

Option 3: CrossFit Montreal

For time  (Time cap  30 mins)

20 wallballs 20/14

20 KB swings 32/24

250m row

2 rope climbs 15ft

25 wallballs 20/14

15 KB swings 32/24

500m row

3 rope climbs 15ft

wallballs 20/14

10 KB swings 32/24

750m row

4 rope climbs 15 ft


CrossFit Montreal-Tuesday February 19
Tuesday, February 19, 2013


Option 1: CrossFit.com

(Pic from CrossFit.com)

Push press 3-3-3-3-3-3-3 reps


Option 2: Outlaw

1) 7X2 Clean Deadlift + Low Hang Clean (1″ off floor) + Jerk – heaviest possible, rest 60 sec.
2a) 3X5 Push Press – absolute heaviest possible, rest 60 sec.
2b) 3X5 Pendlay Rows – heaviest possible, rest 60 sec. DEMO VIDEO

Strength

1) HBBS (based off 130129): 3X5 @ 75%, 3X3 @ 85% – rest 2:00 minutes.

2) 5X2 Pause Front Squats – heaviest possible (no misses), rest 90 sec.

Notes: Reps should be performed with a fast descent, 5 count pause in the absolute bottom, then bounce and explode up.

Conditioning

*All work should be performed with a 40/20# weight vest.

For time:

Run 400m

5 rounds of:

5 Pull-ups
10 Push-ups (hand release)
15 Air Squats

Run 400m

5 rounds of:

5 Pull-ups
10 Push-ups (hand release)
15 Air Squats

Run 400m


Option 3: CrossFit Montreal

AMRAP 20 mins

Chest to bar Cindy

5 Chest to bar pull ups

10 push ups

15 Squats


CrossFit Montreal-Monday February 18
Monday, February 18, 2013



We had a little fun on Sunday before the Fund Raiser (Ram-O-Thon)

Option 1: CrossFit.com

Back Squat 5-5-5-5-5 reps

Option 2: Outlaw

1) 7X2 Snatch Deadlift + Low Hang Snatch (1″ off floor) – heaviest possible, rest 60 sec. DEMO VIDEO
2a) 3X3 Snatch First Pulls – heavy, rest 60 sec. DEMO VIDEO
2b) 3X5 Snatch Grip Push Press – heavy (no misses), rest 60 sec.

Skill/Midline

1a) 3 X ME UB T2B – rest 60 sec.
1b) 3X10 Good mornings– very heavy, rest 60 sec.

Conditioning

1 min ME Rope Climbs 15′

-then-

4 minute AMRAP of:

7 Hang Power Snatches @ 135/95#
14 HSPU
28 Double-Unders

-then-

1 min ME Rope Climbs 15′

-then-

4 minute AMRAP of:

7 Hang Power Snatches @ 135/95#
14 HSPU
28 Double-Unders

-then-

1 min ME Rope Climbs 15′

*Please list total reps of AMRAP and total Rope Climbs separately.

Notes: HSPU standard is 45# (hi-temp style) plates with an ab-mat between for men, and 25# (hi-temp style) plates with an ab-mat between for women. This is one continuous piece which should take 11 minutes total.

Option 3: CrossFit Montreal
Part A: Practice clean technique (15 mins)
Part B: Bear Complex: Time cap 20 mins
7 Sets of the following sequence:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press (then down to a touch and go to start the next power clean)
(1 set =5 reps, full completition of all 7 sets = 35 reps)

You can rest with the bar anywhere on your body as long as the bar doesn't touch the ground. Once you are able to do 7 sets with one weight increase for another 7 sets.