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CrossFit Montreal- Tuesday July 24
Tuesday, July 24, 2012


CrossFit.com

"Ship"

Nine rounds for time of:
185/130  pound Squat clean, 7 reps
8 Burpee box jumps, 36/28 box

Option 2

BB Gymnastics

1) 7X2 Hang clean (just below the knee) + 1 Split Jerk – heavy but fast, rest 60 sec.

Strength

*The Back Squats are based off of YOUR THREE REP MAX –

1) Back Squat: 1X3 @ 90%, 1X1 @ 100%, 1X1 @ 105%, 1X1 @ 110% 1X1 @ 105% – rest 3:00 between sets.


2) 5X1 Push Press – heaviest possible (1 or 2 misses are ok), rest 2 minutes.

Conditioning

3 rounds for time/reps of:

5 Cleans (full squat) to Thrusters 135/95#
50 Double-Unders
5 Cleans (full squat) to Thrusters 135/95#

*Rest 1 minute.

1 minute ME Burpees

*Rest 1 minute, then begin the next round.

Option 3

Part A:

Overhead Squats 3-3-3-3-3

Part B:

3 rounds for time:

400m run

15 overhead Squats 95/65


CrossFit Montreal- Monday July 23
Monday, July 23, 2012


CrossFit.com

Rest Day

Option 2

BB Gymnastics

1) 7X2  Hang Snatch  (just below the knee) – heavier than last week, rest 60 sec.
2a) 3X4 Snatch Pull – heavier than last week, rest 60 sec. DEMO VIDEO
2b) 3X4 Heaving Snatch Balance – medium/heavy and fast (the goal is your 1rm Snatch plus for 4) rest 60 sec.

Strength

1a) 3X7 “Strict” Banded GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 3X12 Tempo GHD Situps (3 seconds down, 3 seconds up) rest 60 sec.

Conditioning

“(power) Elisabeth”

21-15-9 of:

Power Cleans 135/95#
Ring Dips

Option 3

Part A: Strict Press 3-3-3-3-3

Part B:

21-15-9

KB swings 32/24

Burpees 


CrossFit Montreal- July 20th 2012
Friday, July 20, 2012


Option 1

For time:
30 GHD sit-ups
225/155 lbDeadlift, 30 reps
30 Double-unders
95/65 lb Overhead squat, 30 reps
30 Pull-ups

Option 2

BB Gymnastics

7X2 Split Jerk off Blocks – heavier than last week, rest 60 sec.

Notes: You may use racks, but blocks are absolutely the suggestion. These do not have to be UB reps, and are designed to be dropped on the blocks after each rep.

Strength

1a) 10X2  Deadlifts @ 75%  – rest 60 sec.


1b) 5X5 Seated DB Shoulder Press – heaviest possible (all sets), rest 2+ minutes

Notes: These should be performed between every other set of Deadlifts. These should be done sitting on a box or bench with no back. Feet should be in contact with the floor as the DBs are locked out overhead. Make sure to absolutely lock out every single rep. Do not allow feet to break contact with the floor and “float”.

Conditioning

4 rounds for total working time of:

Run 400m
20 Pullups

*Rest 1:1 between each round.

Option 3

3 rounds for time

400m run

21 KB Swings 24/20

12 Ring Dips


CrossFit Montreal- Thursday July 19
Thursday, July 19, 2012


CrossFit.com

Rest day

Option 2

Rest day

Option 3

Fight Gone Bad: 3 rounds

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. 

  1. . Wallball Shots: 20/16 lb ball, 10 ft target. (Reps)
  2. . Sumo Deadlift High-Pull: 75/55 lb (Reps)
  3. . Box Jump: 20" box (Reps)
  4. . Push Press: 75/55lb (Reps)
  5. . Row: calories (Calories)

CrossFit Montreal- Wednesday
Wednesday, July 18, 2012


Crossfit.com

Fran

21-15-9

Thrusters 95/65

Pull ups

Option 2

BB Gymnastics

7X3 3-Stop Snatch Pull + 1 Hi-Hang Snatch – heavy but perfect, rest 40-60 sec.
DEMO 3-STOP SNATCH & DEMO HI-HANG SNATCH

Notes: This combination of these two movements is meant to be performed in succession. In other words, at the finish of the 3-Stop Snatch Pull the athlete should be set in a stalled Hi-Hang position. Without any re-bending or other momentum, the athlete should immediately perform a Hi-Hang Snatch. It is noteworthy that this version of the Hi-Hang Snatch should should be performed with hip and knee extension.

Strength/Skill

1a) 4 X ME Strict Deficit HSPU + ME Kipping Deficit HSPU – rest 45 sec.
1b) 4 X 5 Weighted Strict Pullups (any grip) – heaviest possible, rest 45 sec.
1c) 4 X 10 Reverse Hypers – heavy, rest 45 sec.

Notes: Deficit for HSPU should be largest possible deficit that still allows for the ability to perform 4 strict reps.

Option 3

Back Squat : 5-5-5-5-5