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CrossFit Montreal-Friday January 18
Friday, January 18, 2013


(pic from CrossFit.com)

Option 1: CrossFit.com

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories) 

Option 2: CrossFit Outlaw

Strength

1) Every 30 seconds for 5:00 (22 total reps): 2 Banded Deadlift @ 60% Bar Weight + 25% Band Tension

Notes: The bar should be loaded with 60% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

2a) Bench Press: 1X5 @ 75%, 2X3 @ 80%, 2X3 @ 85%, 2X3 @ 90% – rest 60 sec.

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

2b) Strict Weighted Pull-ups: 1X5 @ 65%, 2X3 @ 70%, 2X3 @ 75%, 2X3 @ 80%. – rest 60 sec.

Notes: 2a & 2b should be performed in alternating sets.

Conditioning

100 Double-Unders
25 Wall Balls 20/14#
75 Double-Unders
25 Wall Balls 20/14#
50 Double-Unders
25 Wall Balls 20/14#

For time.

*Rest 1 minute.

2 minutes Row for Calories

Option 3: CrossFit Montreal
Part A: 15 mins : Deadlfit 3-3-3-3-3 or practice DL technique
Part B: 5 rounds
1 min max burpees
1min rest

CrossFit Montreal-Thursday January 17
Thursday, January 17, 2013


(Pic from CrossFit.com)

Option 1: CrossFit.com

Front squat 1-1-1-1-1-1-1 reps


Option 2: Outlaw

Rest day


Option 3: CrossFit Montreal
Part A: Push Press 2-2-2-2-2

Part B: 3 rounds for time
30 Box jumps 28/24
30 double unders
20 Strict alternating one arm Kb press 24/16

CrossFit Montreal-Wednesday January 16
Wednesday, January 16, 2013


(pic from CrossFit.com)

Option 1: Crossfit.com

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees


Option 2: Outlaw way

EMOM for 7 minutes:

1 Power Clean + 1 Push Jerk + 1 Hang Squat Clean – heaviest possible.

Notes: You may work up, but there should be at least 3 reps performed at a true maximal load.

Strength

1a) 5X3 Snatch First Pulls – heavy, rest 45 sec. DEMO VIDEO
1b) 5X3 Pendlay Rows – heavy, rest 45 sec. DEMO VIDEO
1c) 5X3 Split Press – heavy, rest 45 sec. DEMO VIDEO

Conditioning

Choose one and perform each set EMOM…

Run: 10 X 150m – active rest the remainder of each minute.

Swim: 10 X 25m – active rest the remainder of each minute.


Option 3: CrossFit Montreal
Part A: Backsquat 5-5-5-5-5
Part B: Max round in 12 mins
10 pull ups with weight vest 20
10 ring dips with weight vest 20
10 waling lunges with weight vest 20


CrossFit Montreal-Tuesday January 15
Tuesday, January 15, 2013


(pic from CrossFit.com)

Option 1: CrossFit.com

Rest day

Option 2: Outlaw

1) 7X2 Snatch from Blocks (just above knee)– heavy but perfect, rest 60 seconds DEMO VIDEO
2) 7X2 Clean from Blocks (just above knee) + 1 Push Jerk – heavy but perfect, rest 60 sec. DEMO VIDEO
3a) 3X3 5-Step Duck Walk – heavy, rest 60 sec. DEMO VIDEO
3b) 3X5 Push Press – heaviest possible, rest 60 sec.

Notes: One rep of Duck Walks would include 5 steps forward and 5 steps back. After each set the athlete should stand, drop the weight, and Snatch it again before beginning the next rep. Use a weight that is manageable, especially if this is your first time performing a weighted Duck Walk. Spencer DOES NOT walk back in the demo video (@100kg)—it is a no-rep.

Strength

HBBS: 1X8 @ 70%, 2X5 @ 75%, 2X3 @ 80% – rest 60 sec.

Conditioning

7 rounds for time and calories of:

30 Seconds ME Row for Calories
5 Muscle-Ups
5 Power Snatches 135/95#

Rest 1:1

Notes: Round times should include 30 second row. 

Option 3: CrossFit Montreal
Part A: (15 mins) Clean & Jerk 2-2-2-2-2 or practice technique
Part B: Max round in 18 mins
5 Clean &Jerks with 75% of 2RM from part A
15 toes 2 bars
400m run or 500m row


CrossFit Montreal-Monday January 14
Monday, January 14, 2013


(Pic from CrossFit.com)

Option 1: Crossfit.com

Deadlift 5-5-5-5-5 reps 

Option 2: Outlaw

BB Gymnastics

1) Snatch: 5X1 @ 80%, 2X1 @ 90%, 3X1 @ 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%, 2X1 @ 90%, 3X1 @ 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

4 rounds for total working time of:

8 Hang Squat Clean to Thrusters 135/95#
12 Burpee Over-the-Box Jumps 24/20″
16 KBS 24/16kg 

Option 3: CrossFit Montreal
Part A: practice handstand, Handstand push up or muscle ups (15 mins)
Part B: 3 round for time
25 Wallballs 20/14
20 Handrelease pushups
20 Front Squats from the ground 135/95