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CrossFit Montreal-Thursday november 22
Thursday, November 22, 2012


(Pic from CrossFit.com)

Option 1: CrossFit.com

Max burpees in 7 mins


Option 2: Outlaw

Rest


Option 3: CrossFit Montreal

3 rounds for time

20 Deadlift 225/155

20 KB Swings 32/24

20 knees to elbows

200m row 

Crossfit Montreal-Wednesday November 21
Wednesday, November 21, 2012


(Pic from Crossfit.com)

Option 1: CrossFit.com

"Weston"

Five rounds for time of:
Row 1000 meters
200 meter Farmer carry, 45 pound dumbbells
45 pound dumbbell Waiter walk, 50 meters, Right arm
45 pound dumbbell Waiter walk, 50 meters, Left arm


Option 2: Outlaw

1) 7X1 Hang Power Snatch + Power Snatch – heavy but not maximal, rest 45 sec (exactly).
2) 7X1 Hang Power Clean + Power Clean + Push Jerk – heavy but not maximal, rest 45 sec (exactly).

Strength

1a) 3X5 Jumping Good Mornings – heavy but perfect, rest 45 sec. DEMO VIDEO
1b) 3X5 Pendlay Rows – heaviest possible, rest 45 sec.
1c) 3X5 BB Seated Strict Press – heaviest possible, rest 45 sec.

Conditioning

7X200m Sprint – Rest the amount of time it takes to slowly walk back from each 200 (every set should be all out efforts).



Option 3: CrossFit Montreal
Part A: 15 mins: Power clean practice or 3-3-3
Part B: 3 round for time (time cap 20 mins)
10 power clean 155/105
10 ring dips
15 Chest to bar pull ups
2 rope climbs 15 ft

CrossFit Montreal-Tuesday November 19
Tuesday, November 20, 2012


Option 1: CrossFit.com

Rest day


Option 2: Outlaw

1) 5X2 Snatch off Boxes (just above knee) – heavy but perfect, rest 60 sec.
2) 5X2 Clean & Push Jerk off Boxes (just above knee) – heavy but perfect, rest 60 sec.

Strength

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

1) Back Squat: EMOM for 5 minutes – 2 reps @ 80%

2) 5X3 Front Squats (1st rep pause) – near heaviest possible, rest 90 seconds.

Notes: The first rep of each set should have a 5 count (second) pause in the absolute bottom position. When you stand, DO NOT bounce to initiate out of the bottom.

Conditioning

90 seconds ME Double-Unders

-then (without resting)-

Row 1K
100 Double-Unders
Row 500m

For time.

*Please note score as total Double-Unders and total time 
Option 3: CrossFit.com
50-40-30-20-10
Double unders
Box jumps 24\20
Mountain climbers(each leg)


CrossFit Montreal-Monday November 19
Monday, November 19, 2012


 The CrossFit Montreal Calendar put together to raise awareness &  funds in support of the fight against Prostate Cancer is now available at the CrossFit Montreal Counter(8$)
Thank you to our models (members of Crossfit Montreal), our photographer Robert Strukeli and our sponsors Parc Santé, Wod Sports & C. Frappier Électrique Inc.


Option 1: CrossFit.com


Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then complete 3 rounds of:
5 Pull-ups
10 Push-ups
15 Squats



Option 2: Outlaw

BB Gymnastics

1) Snatch: 2X1@80%, 2X1@85%, 2X1@90%, 2X1@95%, 2X1@90%, 4X1@80% – rest 30-60 seconds.
2) Clean & Jerk: 2X1@75%, 2X1@80%, 2X1@ 85%, 2X1@90%, 2X1@85%, 4X1@75% – rest 30-60 seconds.

Conditioning

3 rounds for total working time of:

5 Over-the-Box Jumps 20″ with alternating Lateral Hurdle Jumps 20″
25 KB Swings 32/24kg
5 Over-the-Box Jumps 20″ with alternating Lateral Hurdle Jumps 20″
25 Pullups

Rest 1:1

Notes: The Lateral Hurdle Jumps should be set up alternating left and right in between each 20″ box. Here is a DEMO VIDEO which demonstrates how the course should look. You may simply use PVC taped to the top of the boxes as hurdles.



Option 3: CrossFit Montreal
Part A: 15 mins
Practice Snatch or 3-3-3
Part B: Max round in 18 mins
20 toes to bar
20 thrusters 95/65
20 push ups

CrossFit Montreal- Friday November 15
Friday, November 16, 2012


(Pic from Crossfit.com)

Option 1: Crossfit.com

Rest day

Option 2: Outlaw

Strength

1) Every 15 seconds for 5 minutes (21 total reps):

Deadlift @70% !RM

2) 5X3 Bench Press – heaviest possible, rest 2 plus minutes.

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

Conditioning

4 rounds of:

2 min. ME Row for Calories
-rest 1 minute
1 min. Wall Walks
-rest 1 minute

Midline

1a) 3X20 “Strict” GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 3X20 Unbroken GHD Situps – rest 60 sec.

Option 3: CrossFit Montreal
Part A:

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Part B: 4 mins

Bottom to bottom Tabata Squats (8 intervals of 20 secs work/10 seconds off where the rest is taking in the full squat position)