Blog/WODs
5 Rounds for Max Reps
Sunday, March 24, 2019
CrossFit Montreal
5 Rounds for Max Reps (29 mins)
1 minute KB sumo deadlift high pulls 32/24
1 minute of Echo bike for Cals
1 minute of Ring push up
1 minute of GHD Back extensions
1 minute Air Squats
1 minute rest
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Scaling
lower weight KB
Regular push up or knee push up
Supermans
CFMTL-Team wod
Saturday, March 23, 2019
CrossFit Montreal
Teams of 2
AMRAP 5
From rack
-50 Shoulder to overhead 95/65
-50 Shoulder to overhead 115/85
- Max reps shoulder to overhead in remaining time@135/95
3 min rest
AMRAP 5
50 KBS full range 20/16
50 KBS full range 24/20
-Max reps KBS @ 32/24 in remaining time
3 min rest
AMRAP 15
(divide as you want)
20 T2B
30 Double unders
40 cal row
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Scale as needed
(see scaling options at the gym)
(1/2 reps if no partner)
Open workout 19.5
Friday, March 22, 2019
CrossFit Montreal
Workout 19.5
33-27-21-15-9 reps for time of:
95/65 lb thrusters
Chest-to-bar pull-ups
Time cap: 20 minutes
scaling
33-27-21-15-9 reps for time of:
65/45lb thrusters
Jumping pull-ups
Time cap: 20 minutes
See other scaling options at the gym
BP-BB row-EMOM12
Thursday, March 21, 2019
CrossFit Montreal
Part 1: (15min)
Bench Press
4X8
Part 2: (15 min)
Bent Over BB Row
4X8-10
Scale as needed
Part 3:
EMOM 12
MIN 1: 50 sec Plate push 45/25
Min 2: 50 sec Slam ball (choose weight)
Min 3:50 sec KB farmers walk 40/32
BS-4RDSX4MIN
Wednesday, March 20, 2019
CrossFit Montreal
Part 1:
Backsquat
5-4-3-2-2
Part 2:
4 rounds
Min 1: 5 Clean (any style) 185/135
Min 2: 15 Box jump 24/20
Min 3: Echo bike 15/13
Min 4: 1 min rest
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Scaling:
lighter load for clean
lower height for BJ
Echo bike 50 secs