Fitness Center

CrossFit Montreal is the first CrossFit Affiliate centre in Quebec, and continues to provide excellence and to be a reference for Crossfit in Quebec

Blog/WODs


BS-AMRAP18
Monday, November 26, 2018


CrossFit Montreal

Part 1: (15 mins)

Backsquat

2-2 @ 90%

2 @95%

1@97%

Part 2:

AMRAP 18

15 ring dips

20 KBS russian style 32/28

30 walking lunges

SCALING:

Bar dips, Bench dips

KBS@ 28/24 or less

EXTRAS:

Reverse hyper 3X8-10 @60% of 1rm backsquat

3X15 GHD sit up


EVERY 2MIN FOR 24 MIN
Sunday, November 25, 2018


CrossFit Montreal

EVERY 2MIN FOR 24 MIN

5  DB POWER CLEAN 50/35

20 HOLLOW ROCK

5  DB SHOULDER TO OH 50/35

1 ROPE CLIMB

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

SEE SCALING OPTIONS IN CLASS


TEAMWOD3
Saturday, November 24, 2018


CrossFit Montreal

TEAM WOD (TEAMS OF 3) 

(see reps for teams of 2 or single at the gym)

AMRAP 25

100 Cals Echo bike OR 120 Cals Airdyne

100 Cal row

75 Front Squat (from floor) 135/95

50 Burpees

15 ring muscle up

Scaling:

Front Squat any weight

15 jumping muscle up or 15 pull up any scaling 


OHS-4RFT
Friday, November 23, 2018


CrossFit Montreal

Part 1:

OHS

3-3-3-3-3

Part 2:

4 Rounds for time

20 Box jump over 24/20

20 clapping push up

40m KB Farmer's walk 40/32

Scaling:

Lower height Box jump

Regular push up or knee push up

32/28 Farmer's walk or less

Extras:

Bench press

5-5-5


DL-EMOM15
Thursday, November 22, 2018


CrossFit Montreal

Part 1:

Deadlift

3-3-2-1

Part 2:

EMOM 15

min 1: Battle ropes (50 sec)

min 2: Bear walk (50 sec)

min 3: 20 hollow rock

Scaling:

20 sit up

EXTRAS:

50 cals Ski erg, row or bike