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CrossFit Montreal-Thursday October 25
Thursday, October 25, 2012


(Pic from CrossFit.com)

Option 1: CrossFit.com


For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps 


Option 2: Outlaw

Rest



Option 3:CrossFit Montreal

Part A: OHS 1-1-1-1-1-1-1

Part B: 21-15-9

Double unders

Toes 2 bar

GHD sit ups

 

Crossfit Montreal-Wednesday October 24
Wednesday, October 24, 2012


(Pic from CrossFit.com)

Option 1: CrossFit.com


21-18-15-12-9-6-3 reps for time of:
95 pound Sumo deadlift high pull
Lateral jumps, over 24" obstacle  


Option 2: Outlaw

1) 10X1 Snatch from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
2) 10X1 Clean from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO

Strength/Conditioning

1a) 3X5 Push Press – heaviest possible, rest 30 sec.
1b) 3X12 RGood mornings – heavier than last week, rest 30 sec.
1c) 3X12 Bulgariant Split Squats (front rack) – heavy, rest 30 sec.
1d) 3X1 minute ME Rope Climbs 15′ – rest 30 sec.

Notes: Split squats are 6 reps per leg. Try to maintain a vertical shin throughout the movement.



Option 3:CrossFit Montreal

Part A: Practice pistols (10 mins)

Part B: 4 rounds for time

20 Ring dips

20 Wallballs 20/16

400m row 

CrossFit Montreal- Tuesday October 23
Tuesday, October 23, 2012


(Pic from CrossFit.com)

Option 1: CrossFit.com

Rest day



Option 2: Outlaw

1) Clean and Jerk: 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 80% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.
2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO
2b) 3X5 Jumping Good Mornings – heavier than last week but PERFECT rest 60 sec. DEMO VIDEO

Strength

High Bar Back Squat:

High Bar Back Squat: 1X5 @ 80%, 2X3 @ 85%, 2X2, 2X1 @ 90% – rest 2:00

Conditioning

5 rounds for total time of:

15 C2B Pull-ups
Run 200m
20 Wall Balls 20/14#

Rest 1:1


Option 3:CrossFit Montreal

Part A : 15 mins : Practice Snatch or  3X3

Part B : Max rondes en 15 mins

20 KB swings 28/24

20 Box jumps 24/20

20 Front Squats(from ground)  155/110

Crossfit Montreal-Monday October 22
Monday, October 22, 2012


 Option 1: CrossFit.com


Five rounds for time of:
115/80 pound Push press, 12 reps
40 meter Shuttle sprint (4 x 10 meters)
115/80 pound Squat snatch, 8 reps



Option 2: Outlaw

1) Snatch: 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 80% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.
2a) 3X5 Snatch Deadlift (stopping at the knees) – heavier than 1RM Snatch (110% +), rest 60 sec.

Notes: This movement is simply the 1st pull of the Snatch. Pull off the floor to the knees, while maintaining perfect beack position.

2b) 3X5 Behind the Neck Snatch Grip Push Press – heavy, rest 60 sec.

Skill

12 Minutes Chest Facing Wall Handstand & Handstand Walk Practice.

Notes: The goal is to get into and maintain the handstand with exclusively the nose and feet in contact with the wall. If you can get into and maintain the handstand within these parameters, you may begin to try to walk away from the wall. As you walk away from the wall do not let your body fold. It is imperative that a hollow body position be maintained for this drill. Obviously, do not allow the desire to keep your nose on the wall end in injury—it’s not that serious.

Conditioning

For time.

30 T2B
20 KB Thrusters 24/16kg (both arms)
Row 1k
20 KB Thrusters 24/16kg (both arms)
30 T2B


  Option 3:CrossFit MontrealPart A: Every minute on the minute for 10 mins max:
Advanced: 2 strict deficit  HSPU (45lb plates on each sides)
Intermediate: 2 normal (Kip allowed)
Other: (abmat, box ) or practice holding the handstand

Part B: 3 rounds for time
20 double unders
20 Chest to bar
30 Ring push ups

CrossFit Montreal-Friday October 19
Friday, October 19, 2012


 Option 1: CrossFit.com

Rest Day

Option 2: Outlaw

BB Gymnastics

1) Every 40 seconds for 6 minutes (10 total reps):

1 Power Snatch + 1 Hang Snatch (full squat) @ 80% 

Notes: Reps are at 0:00 – 0:40 – 1:20 – 2:00 – 2:40 – 3:20 – 4:00 – 4:40 – 5:20 – 6:00

*rest 2 minutes

2) Every 50 seconds for 7:30 minutes (10 total reps):

1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press @ 80% 

Notes: Reps are at 0:00 – 0:50 – 1:40 – 2:30 – 3:20 – 4:10 – 5:00 – 5:50 – 6:40 – 7:30

Conditioning

“Nancy”

5 rounds for time of:

Run 400m
15 OHS 95/65#

Midline

1a) 3X20 UB GHD Situps – rest 45 sec.
1b) 3X7 KB Windmills (7 reps each arm) – heaviest possible, rest 45 sec. DEMO VIDEO 

Option 3: CrossFit Montreal
Part A: Deadlift 1-1-1-1-1-1-1
Part B: for time
1000m row
100 push ups