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CrossFit Montreal-Wednesday September 26
Wednesday, September 26, 2012


Option 1:CrossFit.com

100 L-Pull ups for time

Option 2: Outlaw

BB Gymnastics

1) 7X1 Snatch off Blocks (at knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
2) 7X1 Clean off Blocks (at knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO

Strength/Conditioning

1a) 3XMax reps Strict HSPU + Max reps Kipping HSPU – rest 30 sec.
1b) 3X25 UB KB Snatches (each arm) – heaviest possible, rest 30 sec.
1c) 3X3 Snatch Grip Behind the Neck Press – heavy, rest 30 sec.
1d) 3X8 Good Mornings – heavy, rest 30 sec.

Notes: HSPU should be performed as one UB set. Perform as many strict as possible, then switch to a Kip and complete the set. UB KB Snatches are designed to be performed completely UB. Try to perform all 25 reps on one arm, then switch arms, without putting the bell down, and perform 25 reps with the other arm. 

Option 3: CrossFit Montreal 

Part A: 21-15-9 (time cap 12 mins. Go as far as you can in 12 mins)
Deadlift 225/155
Toes 2 bar
2 rope climbs
PartB: Max round in 10 mins
10 Burpees
10  Sit ups
10 walking lunges par jambes 


CrossFit Montreal-Tuesday september 25
Tuesday, September 25, 2012


(Pic from CrossFit.com)

Option 1:CrossFit.com

Rest day

Option 2: Outlaw

1) 7X2 Hang Cleans + 1 Push Jerk – heaviest possible, rest 60 sec.
2a) 3X5 Pendlay Row – heavy, rest 60 sec. DEMO VIDEO
2b) 3X5 Split Press – heavy, rest 60 sec. DEMO VIDEO

Force

High Bar Back Squat: 1X8 @ 65%, 1X5 @ 70%, 2X5 @ 75%, 1X3 @ 80% – rest 2:00

Notes: Percentage should be based off of your most recent 1RM Squat.

Conditioning

7 rounds for total time of:

Row 20 Cals
5 Power Clean & Push Jerks @ 185/120#

Rest 1:1 

Option 3: CrossFit Montreal 

Part A: . Power Clean practice
or  Power Clean 3X3

Part B:

4 rounds for time
20 wallballs 20/16
20 Box jumps 28/24
20 KB Swings 32/24


CrossFit Montreal- Monday September 24
Monday, September 24, 2012


(Pic from CrossFit.com)

Option 1:CrossFit.com

Shoulder Press 3-3-3-3-3-3-3 

BB Gymnastics:

1) 7X2 Hang Snatch – heaviest possible, rest 60 sec.
2a) 5X3 3-Stop Snatch Pull – heavy, rest 60 sec. DEMO VIDEO
2b) 5X3 Heaving Snatch Balance – heavier than last week, rest 60 sec.

Skill

15 minutes Handstand/Handstand Walk practice.

Notes: Try to spend the majority of this time inverted. If you can only get into a handstand against a wall, then try to play with balancing just the wall. If you can freestand, then attempt to walk. If you can walk practice turns. Etc.

Conditioning

Run 400m
21 C2B Pullups
12 KB Thrusters 24/16kg
Run 400m
15 C2B Pullups
9 KB Thrusters 24/16kg
Run 400m
9 C2B Pullups
6 KB Thrusters

For time.

Notes: KB Thrusters should be performed with 2 KBs. 

ption 2: Outlaw

Option 3: CrossFit Montreal 

Part  A:. Power Snatch
practice or 3X3

Part B:18-15-12-9-6-3
Double unders
T2B
Back Squats 135/95
Row(calories) 


CrossFit Montreal- Friday september 21
Friday, September 21, 2012


(Pic from CrossFit.com)

Option 1: CrossFit.com

Rest

Option2: Outlaw

BB Gymnastics

1) 7X1 Power Snatch – heaviest possible, rest 60 sec.
2) 7X1 Power Clean & Power (Push) Jerk – heaviest possible, rest 60 sec.

Conditioning

For time:

7 Push Press 185/120#
14 Lateral Box Jumps 24″
21 T2B
7 Push Jerks 185/120#
14 Lateral Box Jumps 24″
21 T2B
7 Split Jerks 185/120#
14 Lateral Box Jumps 24″
21 T2B

Notes: Lateral Box Jumps should be performed with both feet touching the top of the box, however, full hip extension on top of the box is not necessary.

Midline

10 minutes to work up to a 1RM BB Turkish Get-up.

Notes: This should be performed as a continuous effort. Once you have performed the movement with both arms, add weight immediately and continue until time expires.

Option 3: CrossFit Montreal

10 Thrusters 155lb-110lb
20 CTB pullups
30 wall ball 20lb-16lb
500m row
30 box jumps 28-24
20 burpees (jumo on 45lb plate, no clapping)
10 squat clean 155-110

CrossFit Montreal-Thursday September 20
Thursday, September 20, 2012


(Pic from Crossfit.com) 

Option 1:Crossfit.com

Weighted pull-ups 1-1-1-1-1-1-1 reps

Option 2: Outlaw

Rest day

Option 3: CrossFit Montreal

Part A: Push Press 2-2-2-2-2

Part B: 3 rondes contre la montre

20 Push Press 115/80

20 Double unders

20 overhead walking lunges(per legs) plates of 45/25