Blog/WODs
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
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.
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.
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
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