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


50 on/10 off
Sunday, November 11, 2018


CrossFit Montreal

50 on/10 off  (25MINS)

1: WREK bag ground to shoulder 50lb

2: FAT Bar Shoulder to overhead 65/45

3: Slamball

4: Bench dips

5:  Plank knee tuck with twist

SCALING:

SANDBAG  instead of wreck bag

any weight sto


AMRAP25-T2B-SKIP-ROW-FS
Saturday, November 10, 2018


CrossFit Montreal

Teams of 2 (half reps if no partner)

AMRAP 25

100 T2B

100 double under 

50 cal row

50 Front Squats 135/95

Scaling:

Scale as needed 


Split jerks-Amrap15
Friday, November 9, 2018



CrossFit Montreal

PART 1: 

Heavy Split jerk from rack (20 mins)

3  ramp up to 70%

Then

5 Sets X 1 rep

Part 2:

AMRAP 15

50 Steps walking lunge 45/25lb plate held in front

10 HSPU 

20X10m shuttles

Scaling:

Walking lunge lighter weight or no weight

pike or box HSPU


Sn grip DL-2RFT
Thursday, November 8, 2018


CrossFit Montreal

Part 1:

Snatch grip deadlift

3-3-3 (climbing)

Part 2:

2 rounds For time:

500 m row

50 hollow rock

50 mountain climbers

50 Back extension (floor)

250 m row

25 Leg  thrust

25 Goblet Squats 32/24

Scaling:

Goblet squats 28/20 or less


AMRAP5(4RDS)
Wednesday, November 7, 2018


CrossFit Montreal

AMRAPs 5 (4 rounds)

AMRAP 5

10 Power clean 155/115

15 box jump over 24/20

max bar or ring muscle up in remaining time

3 min rest

Scaling:

Power clean @ 135/95 or less

BJ @ lower height

Jumping muscle up or transitions

EXTRAS:

DB LAT RAISES 3X8-12