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CrossFit Montreal-Monday December 31
Monday, December 31, 2012


(Pic from CrossFit.com)

Option 1: CrossFit.com

"Loredo"

Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters


Option 2: Outlaw

BB Gymnastics

1) Snatch: 5X1 @ 80%, 5X1 @ 90%, 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%, 5X1 @ 90%, 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

5 rounds for total working time of:

Row 250m
10 Burpees
30 Double-Unders

Rest 1:1


Option 3: CrossFit Montreal
4 rounds for time
20 push ups
13 Thrusters 95/65
20 Double Unders
13 Pull ups
20 wallballs 20/14
13 KB SDLHP 32/24 KG

CrossFit Montreal-Friday December 28
Friday, December 28, 2012


(Pic from CrossFit.com)

Option 1: CrossFit.com

Thruster 1-1-1-1-1-1-1 reps 

Option 2: Outlaw


1) Every 15 seconds for 5:00 (21 total reps):

1  Deadlift @ 85%

2a) Bench Press: 3X10 – heavier than last week, rest 1:30

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

2b) Strict Weighted Pull-ups: 3X10 – heaviest possible, rest 1:30

Notes: Pull-ups do not have to be unbroken, but sets should not take longer than 30 seconds.

Conditioning

3 rounds for time of:

30 KB Snatches (15l/15r) 24/16kg
25 Wall Balls 20/14#

Notes: Reps for KB Snatch may be apportioned in any manner as long as equal reps are performed on both arms.

Midline

1a) 3XME Strict T2B – rest 45 sec.
1b) 3X10 Strict GH Raise – rest 45 sec. 

Option 3: CrossFit Montreal
3 rounds for time
25 KB swings 28/24
25 toes 2 bar
3 rope climbs 15ft
300m row

CrossFit Montreal-Thursday December 27
Thursday, December 27, 2012


(Pic from CrossFit.com)

Option 1: CrossFit.com

Two rounds for time of:
Run 800 meters
30 Pull-ups
115/80 pound Front squat, 30 reps
30 Toes-to-bar
115/80 pound Power clean, 30 reps


Option 2: Outlaw

Rest day


Option 3: Crossfit Montreal: Time cap 35 mins (Score is total time including rest periods)
Part A: Grace
30 clean & Jerks 135/95
5 mins rest
Part B: Annie
50-40-30-20-10
Double unders
Ab-mat sit ups
5 mins rest
Part C: Jackie
1000m row
50 Thrusters 45lbs BB
30 pull ups

CrossFit Montreal-Monday December 24
Monday, December 24, 2012


(Pic From CrossFit.com)

CrossFit Montreal Christmas WOD (Scale as needed)

12 Days of Christmas:

Goes like the song

Rd #1= 1 rep movement#1

Rd # 2= 2 reps  movement # 2+1rep movement #1

Rd#3= 3 reps movement #3 +2 reps movement#2 +1 rep movement #1

etc.

1 Handstand Pushup

2x 20m  Bear Crawls  

3 Toes to Bar

4 wallballs 20/16

5 ring dips

6 Double Unders

7 Pullups

8 Air Squats

9 KB Swings (24/20)

10 Box Jumps (30/24)

11 Clean & Jerks (95/65)

12 Mountain climbers

If you finish under 25 mins you can go back from 12 to 1 with a time cap of 45 mins total.



CrossFit Montreal-Friday December 21
Friday, December 21, 2012


(pic from Crossfit.com)

Option 1: CrossFit.com

http://crossfit.com/



Option 2: Outlaw

(See at the gym)


Option 3: CrossFit Montreal

21-15-9

Thrusters 95/65

Pull ups

Push ups