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


Upside down angie
Friday, November 16, 2018


CROSSFIT MONTREAL

PART 1: Upside down angie

For time

(you have to complete all reps of one movement before moving to the next)

100 Air Squats

100 Sit up

100 Push up

100 Pull ups

Scaling:

mod 1:

100 Air Squat

100 Sit up

50 push up

50 pull up

mod 2:

Scale reps & movements

knee push up

Ring rows

PART 2:

Work on a weakness 


EMOM20-FINISHER
Thursday, November 15, 2018




CrossFit Montreal

Part 1:

EMOM 20

2 Power clean +2 Front Squat+1 Jerk

(climbing, choose weight)

Pat 2:

10 min Finisher

Coach's choice


Bench-AMRAP20
Wednesday, November 14, 2018


CrossFit Montreal

Part 1:

Bench Press

4X 6-8 ( 1 rep in reserve)

Part 2:

AMRAP 20

20M Handstand walk

20 KBSDLHP 24/20

20 Goblet squats 24/20

Scaling:

3 Wall walks or 60 sec HS Hold (wall)

KBSDLHP lower weight

Goblet Squats lighter weight

Extras:

Hang power snatch 3-3-3 for technique


4 rounds for time.
Tuesday, November 13, 2018


X-MAS PARTY 

SATURDAY DECEMBER 8 

LORD WILLIAM PUB

265 RUE DES SEIGNEURS, MONTREAL



CrossFit Montreal

4 rounds for time (Time cap 32 min)

20 pull up

10 Deadlift 225/165

20 cal row

20 box jump over 24/20

10 T2b

20 KBS (russian style) 32/24

Scaling:

Ring rows 

Deadlift: 185/135 or less

Box jump over lower height

t2sky, k2e , knee raise or sit-up

KBS 24/20 or less


BS-E5M20
Monday, November 12, 2018



CrossFit Montreal

Part 1:

BACK SQUAT (15 mins)

3-3-3 @85% of 1RM

Part 2:

Every 5 min for 20 mins ( 4 rounds)

30  Wallballs 20/14

25 Push up

30  Double under

Scaling:

WB any weight

Knee push up

count missed reps or 90 single unders

Extras:

BB Curl 3X8-10

Good morinings 3X8-10