Blog/WODs
CrossFit Montreal- Friday January 11
Friday, January 11, 2013
Rest day today for athletes competiting on Saturday
Option 1: Crossfit.com
Rest day
Option 2: Outlaw
1) Every 30 seconds for 5:00 (22 total reps): 2 Banded Deadlift @80%
2a) Bench Press: 1X8 @ 70%, 2X5 @ 80%, 2X3 @ 85% – rest 60 sec.
Notes: All reps must be performed with the hips (ass) in contact with the bench.
2b) Strict Weighted Pull-ups: 1X8 @ 60%, 2X5 @ 70%, 2X3 @ 75% – rest 60 sec.
Notes: 2a & 2b should be performed in alternating sets.
Conditioning
9 Bar Muscle-Ups
50 Split Jumps (alternating)
30 Wall Balls 20/14#
7 Bar Muscle-Ups
40 Split Jumps
20 Wall Balls 20/14#
5 Bar Muscle-Ups
30 Split Jumps
10 Wall Balls 20/14#
For time.
Midline
1a) 3XME L-Sit Holds – rest 45 sec.
1b) 3X10 Good mornings – heavy, rest 45 sec.
3 rounds
30 walking lunges
30 toes 2 bar
15 push press 95/65
CrossFit Montreal-Thursday January 10
Thursday, January 10, 2013
Schedule for Saturday's competition:
Athletes arrive between 0800 and 0830. Competition starts at 9am
Option 1: CrossFit.com
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.
WOD Demo at CrossFit 495 - video [wmv] [mov] [HD mov]
Option 2: Outlaw
Rest day
Option 3: CrossFit Montreal
Part A: Choose 2 weaknesses to practice (20 mins)
Part B:
Max rds in 10 mins
5 pull ups
10 ring dips
CrossFit Montreal-Wednesday January 9
Wednesday, January 9, 2013
Option 1: CrossFit.com
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Option 2: Outlaw
1) 12 minutes pour trouver le 1RM à l'arraché.
2) 12 minutes pour trouver le 1RM à l'épaulé jetté.
Force
1a) 5X3 tirage arraché – lourd, repos 45 sec. DEMO VIDEO
1b) 5X3 Pendlay Rows – lourd, repos 45 sec. DEMO VIDEO
1c) 5X3 Press ciseaux– lourd, repos 45 sec. DEMO VIDEO
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: 6X100m – rest 2:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Option 3: CrossFit MontrealNotes: All work should be at 90-95% RPE.
A) Pratice rope climb (15mins)
B) Back Squat 3-3-3-3-3 (20 mins)
C) Max rounds in 5 mins
10 toes 2 bar
10 double unders
10 Air Squats
CrossFit Montreal-Tuesday January 8
Tuesday, January 8, 2013
Don't forget to register and pay the coach for the in-house competition on Saturday January 12. If you want to be a judge, write down your name on the list on the board at the entrance. Schedule for the da of competition will be posted on Wednesday.
Option 1: CrossFit.com
Split Jerk 1-1-1-1-1-1-1 reps
Option 2: Outlaw
20 minutes to complete the following…
For time:
“Fran”
21-15-9 of:
Thrusters 95/65#
Pull-ups
-then (no rest)-
Run 1 Mile.
With the remaining time:
Establish a 20RM Back Squat.
Notes: Please post “Fran” time, 1 Mile Run time, and 20RM Back Squat load to comments. Remember, there is ZERO rest between “Fran” and the 1 Mile RunOption 3: CrossFit Montreal
Part A: 15 mins to find 3RM Squat clean or Practice technique
Part B: 21-15-9
KB swings 28/24
Burpees
350m row
CrossFit Montreal-Monday January 7
Monday, January 7, 2013
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