Blog/WODs
CrossFit Montreal-Wednesday November 14
Wednesday, November 14, 2012
Option 1: CrossFit.com
"Barbara"
Five rounds, each for time of:(3 min rest between rounds)
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Option 2: Outlaw
BB Gymnastics
1) 10X1 Power Snatch – heavy but not maximal, rest 45 sec (exactly).
2) 10X1 Power Clean + Push Jerk – heavy but not maximal, rest 45 sec (exactly).
Strength
1a) 3X8 Jumping Good Mornings – heavy but perfect, rest 45 sec. DEMO VIDEO
1b) 3X8 GHD raises – very heavy, rest 45 sec.
1c) 3X8 DB Seated Strict Press – heaviest possible, rest 45 sec.
Conditioning
4X400m Run – Rest 1:1 (all out efforts)
Option 3: CrossFit Montreal
A) OHS 3-3-3-3-3
B) 100 med ball overhead sit-ups 20/16
100 medball russian twist 20/16
CrossFit Montreal-Tuesday November 13
Tuesday, November 13, 2012
(Pic from CrossFit.com)
Option 1: CrossFit.com
Seven rounds for time of:
75 pound Thruster, 12 reps
9 Toes-to-bar
Run 200 meters with a 20 pound medicine ball
Option 2: Outlaw
1) 7X1 Snatch off High Boxes (at hip) – heavier than last week, rest 60 sec. DEMO VIDEO
2) 7X1 Clean & Jerk off High Boxes (at hip) – heavier than last week, rest 60 sec. DEMO VIDEO
Strength
1) Back Squat (please read the directions carefully):
Set 1: 1 Back Squat every 30 seconds for for 2:00 @ 90% (5 total reps) – DO NOT re-rack the barbell until all 5 reps are completed.
*Rest 3:00 exactly.
Set 2: 1 Back Squat every 30 seconds for for 1:30 @ 90% (4 total reps) – DO NOT re-rack the barbell until all 4 reps are completed.
*Rest 2:00 exactly.
Set 3: 1 Back Squat every 30 seconds for for 1:00 @ 90% (3 total reps) – DO NOT re-rack the barbell until all 3 reps are completed.
Notes: These are LOW Bar Back-Squats. Percentage is based off of most recent 1RM HBBS.
2) 5X2 Pause Front Squats (3 counts in bottom), heavy rest 90 seconds.
Conditioning
7 minute AMRAP of:
50 Double-Unders
15 HSPU
Option 3: CrossFit Montreal
Five rounds for time of:
20 Kettlebell swings, 32/24
20 Mountain climbers(per leg)
20 Burpees
20 Wall ball shots, 20/14
400 m row
CrossFit Montreal-Monday November 12
Monday, November 12, 2012
Option 1: CrossFit.com
Rest day
Option 2: Outlaw
1) Snatch: 3X1@80%, 1X1@85%, 1X1@90%, 1X1@95%, 3X1@90%, 2X1@85% – rest 30-60 seconds.
2) Clean & Jerk: 3X1@75%, 1X1@80%, 1X1@ 85%, 1X1@90%, 3X1@85%, 2X1@80% – rest 30-60 seconds.
Conditioning
3 rounds for time of:
50′ Burpee Broad Jump
20 KBS 32/24kg
15 C2B Pullups
10 Thrusters 135/95#
Part A: 15 mins
Practice Snatch technique or 3-3-3
Part B:
3 rounds for time
20 Box jumps 24\20
20 Double unders
20 push press 95/65
20 toes to bar
CrossFit Montreal-Friday November 9
Friday, November 9, 2012
Option 1: Crossfit.com
"Ralph"
Four rounds for time of:
250 pound Deadlift, 8 reps
10 Burpees
15 foot Rope climb, 3 ascents
Run 600 meters
Option 2: Outlaw
5 minutes to establish a Max Height Box Jump.
-then (no break)
Men-
12-9-6 of:
Muscle-Ups
Front Squats @ 250#
For time.
Women-
9-7-5 of:
Muscle-Ups
Front Squats @ 170#
For time.
Notes: There is a 10 minute cap. Racks MAY NOT be used for Front Squats.
-then (immediately at completion of the WOD, or when the 10 minute cap is reached)-
5 minutes to establish a Max Height Box Jump.
Option 3: CrossFit MontrealPart A: (15 mins)
Practice Clean & Jerk technique or 2-2-2
Part B: 21-15-9
OHS 135/115
Row 300m
CrossFit Montreal-Thursday November 8
Thursday, November 8, 2012
(pic from CrossFit.com)
Option 1: CrossFit.com
Rest
Option 2: Outlaw
Rest
Option 3: CrossFit Montreal
"Tabata This!" Score= lowest number of all intervals for each movement)
Tabata Row (8 intervals of 20 secs work, 10 secs rest total 4 mins per movement)
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up