Centre Fitness

CrossFit Montréal est le premier centre affilié Crossfit au Québec, et continue d'être synonyme d'excellence ainsi qu'une référence dans le domaine

Blogue/WODs


AMRAP25-
Dimanche, 16 décembre 2018


CrossFit Montreal

AMRAP 25

50 Steps  overhead walking lunge  45/25 plate

30 Back extensions on floor

20 KB High pull 24/16

10 pull up

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See scaling options in class


BS-4RFT.
Samedi, 15 décembre 2018


CrossFit Montreal

Part 1:

Backsquat (Climbing)

10-8-6-4-2

Part 2

4 rounds for time

20X10m shuttles

15 Ring dips

15 DB jerks 50s/35s

accumulate 60 sec in chair position (90 degrees)

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Scaling  options:

Box dips, lighter weight DB jerks


AMRAP10-EMOM20
Vendredi, 14 décembre 2018


CrossFit Montreal

Part 1:

AMRAP 10

5 HSPU

10 cal row

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Scaling options:

1-4 hspu,

abmat hspu

Box Pike HSPU or floor pike HSPU

Part 2:

EMOM 20

MIN 1: 15  Fatbar Deadlift (conv.grip) 135/95

MIN 2: KB Farmers' walk 40's/32's

MIN 3:  50 sec Paralette L-Sit Hold

MIN 4: 15 Wallball 20/14

MIN 5: 15 jumping knee tucks

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Scaling:

Min 1 :lighter  weight Fatbar

Min 2: Lighter weight KB farmer's walk

Min 3: plank 

Min 4: ligther weight WB

Min 5: 20 jumping jacks


SN+EMOM15
Jeudi, 13 décembre 2018


CrossFit Montreal

PART 1:

SNATCH COMPLEX

20 min to find a heavy 1 rep

1 Power snatch + 1 OHS

PART 2:

EMOM 15

MIN 1: ECHOBIKE 12/10

MIN 2: 2 legless rope climbs

MIN 3: 15 Burpees

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Scaling:

min 1: echo bike 50 sec

min 2: rope climbs with legs or 6 modified

min 3: stop at 50 sec if can't make 15


JACK
Mercredi, 12 décembre 2018


CrossFit Montreal

HERO WOD JACK

AMRAP in 20 minutes

10 Push Presses (115/85 lb)

10 Kettlebell Swings (Full range) (24/16)

10 Box Jumps (24/20 in)

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SCALING:

Push press 95/65

shorter box or step ups

EXTRAS:

Extras:

-  4  rds (unbroken) rest as needed:

Max strict ring muscle up +max kipping  ring muscle up

( once you feel you can't do another strict muscle up go for your max kipping without letting go of the rings)

Scaling:  

4 rds :

Max  unbroken kipping ring muscle up, drop  + 3 extra not unbroken