Blog/WODs
CrossFit Montreal-Friday February 8
Friday, February 8, 2013
Option 1: CrossFit.com
Rest day
Option 2: Outlaw
Tests-
1) 10 minutes to establish a 1rm Push Press.
2) 1 attempt, ME UB Muscle-Ups (a mulligan may be taken).
3) 1 attempt, ME UB Double-Unders (a mulligan may be taken).
4) 10 minutes to establish a 1rm Bench Press.
5) Row 2k for time.
Option 3: CrossFit Montreal
Max rds in 15 mins
9 deadlift 185/135
12 push ups
20 Double unders
CrossFit Montreal-Thursday February 7
Thursday, February 7, 2013
(Pic from CrossFit.com)
Option 1: CrossFit.com
Complete as many rounds as possible in seven minutes of:
315 pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint
Option 2: Outlaw
Rest day
AMRAP 15 mins
10 shoulder to overhead 135/95
15 box jumps 24/20
20 over the bar burpees
CrossFit Montreal-Wednesday February 6
Wednesday, February 6, 2013
(pic from CrossFit.com)
Option 1: CrossFit.com
Three rounds for time of:
Run or row 800 meters
Rest 2 minutes
Option 2: Outlaw
“Isabel”
30 Snatches 135/95#
Option 3: CrossFit MontrealPart A: 15 mins
Snatch practice or 3-3-3
Part B: time cap 15 mins
5-4-3-2-1
Snatch 135/85
Back Squat 135/85
Rope climbs 15 ft
CrossFit Montreal- Tuesday February 5
Tuesday, February 5, 2013
(pic from crossfit.com)
Option 1: CrossFit.com
205/145 pound Front squat, 20 reps
30 Box jump, 30/24
40 Kettlebell swings, 24/16
50 Wall ball shots, 20/14
Option 2:Outlaw
20 minutes to establish a 1RM HBBS.
Conditioning
Prep:
Run 400m @ 75% – rest 3 minutes.
Run 400m @ 85% – rest 4 minutes.
Run 400m @ 90% – rest 5 minutes.
Test:
Run 400m – all out.
Option 3: Crossfit Montreal
Part A: 15 mins
Technique of Clean & Jerk or 3-3-3
Part B: time cap 25 mins
3 rounds for time
50 overhead walking lunges with plate 45/25
50 double unders
25 toes to bar
CrossFit Montreal-Monday February 4
Monday, February 4, 2013
(pic from CrossFit.com)
Option 1: CrossFit.com
Rest day
Option 2: Outlaw
BB Gymnastics
20 minutes to establish a 1RM Snatch.
Conditioning
“Diane”
21-15-9 of:
Deadlifts 225/155#
HSPU
MAX rounds 18 mins
10 Front Squats 155/110 (from the ground)
10 push ups hand release
10 KB swings 32/24