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CrossFit Montreal- Wednesday December 5
Wednesday, December 5, 2012


 Option1: CrossFit.com


Clean 3-3-3-3-3-3-3 reps 



Option 2: Outlaw

BB Gymnastics

1) Every 45 seconds for 5 minutes:

1 Power Snatch + 1 Hang Power Snatch @ 70% (of max Snatch any style)

2) Every 45 seconds for 5 minutes:

1 Power Clean + 1 Hang Power Clean @ 70% (of max Clean any style)

Strength

1a) 4X3 3 Stop Snatch Pulls – heavier than last week, rest 45 sec. DEMO VIDEO
1b) 4X5 Hang Clean Hi-Pulls – heavy (BB should rise to chest height – elbows above bar), rest 45 sec.
1c) 4X5 Split Press – heavier than last week, rest 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: 7X50m – rest 3:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Notes: All work should be at maximal RPE. 



Option 3: CrossFit Montreal
Part A: 15 mins
Snatch practice or  2-2-2-2-2
Part B: 3 rounds for time
30 toes 2 bar
30 burpees
300m row


CrossFit Montreal- Tuesday December 4
Tuesday, December 4, 2012


(Pic from CrossFit.com)

Option1: CrossFit.com


Five rounds for time of:
50 Double-unders
185 pound Push jerk, 10 reps
Rest 1 minute



Option 2: Outlaw

BB Gymnastics

1) 5X1 3 Position Snatch @ 75% (low to high) – rest 60 seconds, DEMO VIDEO
2) 5X1 3 Position Clean + 1 Push Jerk @ 75% (low to high) – rest 60 seconds

Strength

1) Back Squat:
-Every 30 seconds for 4:00 minutes – 1 rep @ 85% (9 total reps)
-Rest exactly 2 minutes.
-Every minute on the minute for 4:00 minutes – 1 rep @ 90% (5 total reps)

2) 5X3 Front Squats (3 count pause on 1st rep) – heaviest possible, rest 60-90 seconds.

Conditioning

2 min ME Row for Calories

-rest 1 minute

4 min AMRAP of:
15 Pushups (hand release)
10 T2B

-rest 1 minute

4 min AMRAP of:
15 Jumping Squats 45#
10 Pullups

-rest 1 minute

2 min ME Row for Calories



Option 3: CrossFit Montreal
Part A: 15 mins
Practice Clean & Jerk or 2-2-2-2-2
Part B: Time cap 18 mins
4 rounds
20 KB swings 28/24
20 Box jumps 28/24
20 Chest to bar pull ups

CrossFit Montreal-Monday December 3
Monday, December 3, 2012


(Pic from CrossFit.com)

Option1: CrossFit.com


Complete as many rounds as possible in 15 minutes of:
8 Ring dips
10 Box jumps, 24" box
95/65 pound barbell Overhead walking lunge, 12 steps 



Option 2: Outlaw

BB Gymnastics

1) Snatch: 10X1 @ 80% – rest 30-60 seconds.
2) Clean & Jerk: 10X1 @ 80% – rest 30-60 seconds.

Conditioning

Run 800m
5 Bar Muscle-Ups
9 Hang Squat Clean to Thrusters 135/95#
Run 400m
7 Bar Muscle-Ups
7 Hang Squat Clean to Thrusters 135/95#
Run 200m
9 Bar Muscle-Ups
5 Hang Squat Clean to Thrusters 135/95#

For time. 



Option 3: CrossFit Montreal
10 rounds for time (time cap 30 mins)
10 wallballs 20/14
10 push ups
10 toes 2 bar


CrossFit Montreal-Friday November 30
Friday, November 30, 2012


(Pic from CrossFit.com)

Option 1: CrossFit.com

Weighted pull-ups 3-3-3-3-3 reps


Option 2: Outlaw

Strength

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

1 Banded Deadlift @ 85%

2) Bench Press: 1X8 @ 70%, 1X5 @ 75%, 1X5 @ 80%, 1X3 @ 90%, 1X3 @ 95%, 1X3 @ 100% – based off heaviest set from de Bench press workout nov 16 ( which was 2 reps  Bench Press – heaviest possible,) rest 60-90 seconds.

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

Conditioning

3 rounds for total reps of:

1 min ME Burpee Over-the-Box Jumps 24″ (touch on top required)
1 min ME C2B Pullups
1 min ME DB Ground to Overhead 50/35#
*Rest 1 minute.

Midline

5 min alternating BB TGU(turkish get up) 95/65#


Option 3: CrossFit Montreal

For time:

100 Double unders

100 toes to bar

100 overhead walking lunges 45/25 (total)

100 mountain climbers (total)

CrossFit Montreal-Thursday November 29
Thursday, November 29, 2012


Option 1: CrossFit.com

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20/16 , 10 ft target (Reps)
Sumo deadlift high-pull, 75/55  (Reps)
Box Jump, 20" box (Reps)
Push-press, 75/55  (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. 


Option 2: Outlaw

Rest day


Option 3: CrossFit Montreal
Clean & Jerk 3-3-3-3-3