Blog/WODs
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.
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
Option 2: Outlaw
(See at the gym)
Option 3: CrossFit Montreal
21-15-9
Thrusters 95/65
Pull ups
Push ups
CrossFit Montreal-Thursday December 20
Thursday, December 20, 2012
(Pic from CrossFit.com)
Option 1: CrossFit.com
Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 /14
15 Kettlebell swings, 24/16
Option 2: Outlaw
Rest day
Part A: Deadlift 2-2-2-2-2
Part B: 1000m row