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CrossFit Montreal-Monday January 7
Monday, January 7, 2013



Payments for Saturday's competition are due this Tuesday January 8. You have until Tuesday night to sign up as well. We still welcome anyone who would like to judge or be a volunteer for the event. Thanks!

Option 1: CrossFit.com

Rest day


Option 2: Outlaw

1) Snatch: 5X1 @ 80%, 3X1 @ 90%, 2X1 @ 95%, 8X1 @ 70% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 70%, reps @ 70% should be alternating between Power and full Squat
2) Clean & Jerk: 5X1 @ 80%, 3X1 @ 90%, 2X1 @ 95%, 8X1 @ 70% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 70%, reps @ 70% should be alternating between Power and full Squat

Conditioning

3 rounds for time of:

12 Burpee Over-the-Box Jumps 30/26″
9 Muscle-Ups
7 Deadlifts 315/225#


Option 3: CrossFit Montreal
Part A: 15 mins to find 1RM Snatch or practice technique
Part B: Max rounds in 18 mins
5 Snatch 135/95
5 thrusters 135/95
10 Box jumps 24/20
2 rope climbs 15 ft


CrossFit Montreal-Saturday January 5
Saturday, January 5, 2013


Option 1: CrossFit.com

Overhead Squat 3-3-3-3-3 reps

Option 2: Outlaw

20 minutes to establish a 1RM Snatch.

20 minutes to establish a 1RM Clean & Jerk.

Strength

Front Squats (based off 121201):

1) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 80%
-rest 1 minute
2) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 85%
-rest 1 minute
3) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 90%

Conditioning

Run 800m

-then-

3 rounds of:

25 HR Push-Ups
25 Jumping Squats 45#
25 KBS 24/16kg

-then-

Run 800m

For time.

Option 3: CrossFit Montreal

25 Back Squats 135/95

20 Pull ups

10 ground to overhead  45/25 plate

250m row

20 Back Squats 135/95

15 pull ups

15 ground to overhead 45/25

500m row

15  Back Squats 135/95

10 pull ups

20 ground to overhead 45/25 plate

750m row

CrossFit Montreal- Friday December 4
Friday, January 4, 2013


Option 1: CrossFit.com

"Fran"

21-15- and 9 reps, for time of:
 Thruster 95/65
Pull-ups

Option 2: Outlaw

Strength

1) Every 30 seconds for 5:00 (22 total reps):

2  Deadlift @ 75%


2a) Bench Press: 10 minutes to work up to a heavy single.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

2b) Strict Weighted Pull-ups: 10 minutes to work up to a heavy single.

Conditioning

15 Thrusters @ 155/105#
25 C2B Pullups
10 Thrusters @ 155/105#
20 C2B Pullups
5 Thrusters @ 155/105#
15 C2B Pullups

For time.

Midline

1a) 3X20 UB GHD Sit-ups – rest 45 sec.
1b) 3X15 Good mornings – medium/heavy, rest 45 sec. 

Option 3: CrossFit Montreal
3 rounds for time
50 Air Squats
30 Wallballs 20/14
20 KB swings 32/24

CrossFit Montreal-Thursday January 3
Thursday, January 3, 2013


Option 1: Crossfit.com

Rest day

Option 2: Outlaw

Rest day

Option 3: Crossfit Montreal

Part A: 15 mins to find 1RM Clean & Jerk

Part B: For time

60 Toes 2 bar

60 push ups

60 double unders

60 Box jumps 24/24

60 push press 75/55


CrossFit Montreal-Wednesday January 2
Wednesday, January 2, 2013


Happy New Year 2013!!!

Option 1: CrossFit.com

3 rounds for time

400m run

21 Kb swings 24/16

12 pull ups


Option 2: Outlaw

1) 10 minutes to work up to a heavy Snatch (strict 10 minutes).

2) 10 minutes to work up to a heavy Clean & Jerk (strict 10 minutes).

Strength

15 minutes to work up to a heavy HBBS.

Conditioning

Choose one…

Row: 4X500m – rest 2:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Run: 4X400m – rest 2:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Swim: 8X50m – rest 2:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Notes: All work should be at 95-100% RPE.



Option 3: CrossFit Montreal
Part A: 15 mins : pratique arraché ou 3-3-3
Part B: 3 rounds for time
350m row
20 Front Squats 155/110 (From the ground)
20 Ring dips