Fitness Center

We help you achieve harmony, balance, passion & feel amazing in your life through fitness & nutrition

Blog/WODs


STO-Walking lunge-SDLHP-Mountain climber
Saturday, February 2, 2019


CrossFit Montreal

AMRAP 25 TEAMS OF 2

20 DB Shoulder to OH 50s/35s

100 walking lunges w plate 45/25

50 KB SDLHP 24/20

50 Mountain climbers

----------------------------

Scale as needed!

If no partner , do 1/2 number of reps


EMOM20-CARDIO15
Friday, February 1, 2019


CrossFit Montreal

Part 1:

EMOM20

MIN 1: 2 Clean (Climbing-squat or power)

MIN 2: 10 T2B

Scaling:

T2sky-KTE or knee raise


Part 2:

15 MIN Cardio of choice:

Bike, Row,Ski erg, run


BP-BB row-EMOM9
Thursday, January 31, 2019


CrossFit Montreal

Part 1:

Bench Press

4x8-10

Part 2:

Bent over BB row

4X6-8

Part 3:

EMOM 9

MIN 1: Plate push 15m

Min 2: Echo bike 12/10 cals

Min 3: 15 D-ball toss over shoulder( choose weight)

-------------------------------------

Scaling: 10m plate push or 50 sec

Echo bike 50s

D-ball toss 50 sec


FS-open 15.3
Wednesday, January 30, 2019


CrossFit Montreal

Part 1:

FRONT SQUATS

5-5-5 @75% 1RM

if you don't know your % use medium weight 

Part 2:

OPEN 15.3

Complete as many rounds and reps as possible in 14 minutes of:

7 Ring muscle-ups

50 wall-ball shots 20/14

100 double-unders

--------------------------------------

Scaling:

Jumping ring muscle up or transitions

Lighter ball for WB

200 single unders


open 17.1
Tuesday, January 29, 2019


CrossFit Montreal

Workout 17.1

For time:

10 alternated dumbbell snatches 50/35

15 burpee BJ overs 24/20 (burpees 2 ft same time)

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

Time cap: 20 minutes

------------------------------------

Scaling:

DB snatch 35/20 or less

BJ over : any height


Extras:

work on a weakness for 15 mins