CF Circuit du Québec Competition: THE WODS!

Hi CrossFitters,

This is the last week before the CrossFit Competition: CF Circuit du Québec.

Pierre-Luc is just as ready as me. He's currently getting certified at Firepower CrossFit, Milton ONTARIO. Amazing Box!
The owners are great people, they created a great community.

So, back to the comp., this week will be very sharp on the rest part and the nutrition part for the athletes. We will have to be careful more than ever on our food and focus on our rest. Hydration is a big part as well and is included in the nutrition part.

Come and cheer for us! We need your support!

Saturday 23rd of October at CF Montréal

http://cfquebec.com/

WOD #1
5 rounds contre la montre
5 levés du sol aux épaules (sac de sable 80lbs/55lbs)
Course 25m avec sac de sable
5 levés du sol aux épaules (sac de sable 80lbs/55lbs)
Course 25m avec sac de sable

WOD#1
5 rounds for time
5 ground to shoulders (Sandbag 80lbs\55lbs)
25m run with sandbag
5 ground to shoulders (Sandbag 80lbs\55lbs)
25m run with sandbag

_____________________________________________
WOD#2
Partie 1:
10 mins Bear Complex:
Une répétition = 5 mouvements
1 épaulé jusqu’à extension complète des hanches
1 Squat, barre en avant
1 Press au choix, des épaules au dessus de la tête
1 Squat arrière
1 Press au choix, des épaules au dessus de la tête

* Vous avez 10 mins pour atteindre votre charge maximale
* Interdit de réduire la charge une fois que vous commencez
* Vous avez 10 mins pour atteindre votre charge maximale

Partie 2:Immédiatement après le Bear complex
1000m de rameur

Vous aurez un score séparé pour la partie A et la Partie B .

WOD#2

Part 1:
10 mins Bear Complex:
A full rep= 5 movements
1 Clean(squat or power) to full hip extension
1 Front Squat
1 Shoulder to Overhead (full lock)any lift permitted, press, push press, pushjerk etc)
1 Backsquat
1 shoulder to Overhead (full lock)

• you can start at the weight of your choice.
• Once you go up you can’t reduce the load on the bar
• You have 10 mins to reach your max weight

Part 2: Immediately following the 10 mins Bear Complex
1000m row
You will be scored for part A & B separately.

____________________________________________________
WOD#3
Partie A:
Maximum de rondes en 12 mins
20 Double Unders
10 Flexions arrachés (95\65 lbs)
5 Box jumps (36 po\28 Po)

Partie B: immédiatement après partie A
Maximum de répetitions en 2 minutes
Bar Muscle ups
Vous aurez un score séparé pour les parties A & B

WOD#3:
Part A:
Max rounds in 12 mins
20 Double unders
10 overhead Squats (95\65lbs)
5 Box jumps(36 inch\28 inch)

Part B: Immediately following part A
Max reps of Bar Muscle ups

Part A & B will be scored separately

WOD Oct.15

warm-Up and Stretch,

Then do ...

AMRAP in 20 minutes of

5 OHS (Body Weight or 75% of BW)
10 Ring Dips
15 Double Unders

And the music is just AWESOME!

WOD Oct.14

Rest Day!

Work on your Stretching ... Drink a lot of water ...

The "Dot Com"

WarmUp and Stretch for 15 minutes,

Then do ...

The "Dot Com"

For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups

WOD Oct.12

WarmUp and Stretch for 15 minutes,

Then do ...

The "300 Workout" - "Spartan WOD"

25 Pullups
50 DL (135lbs)
50 PushUps
50 KBS (24kg)
50 Box Jumps
50 Floor Wipers holding the 135 lbs bar in a chest press position
25 Pullups

For time!

WOD Oct. 11

WarmUp and Stretch for 15 minutes then do ...

"Diane"

21 15 9 reps for time of:

DL (225/185lbs)
Handstand PushUp

WOD Oct.9

WarmUp and Stretch for 15 minutes,

Then do ...

21-18-15-12-9-6-3-1 Tireflips
10-10-10-10-10-10-10-10 Double Unders
5-5-5-5-5-5-5-5 Burpees
1-3-6-9-12-15-18-21 Box Jumps

FOR TIME!

WOD Oct.8th

WarmUp and Stretch for 15 minutes then do ...

"30 minutes Interval"

Run

2 minutes ALL OUT
1 minutes rest

10 rounds

Spartan Race, Mont Tremblant 2011! PRE-REGISTRATION

Spartan Race 2011 in Mont Tremblant, QC!

Pre-Registration link is up!

http://www.events.runningroom.com/hm/index.php?sort&step&sub=1&y=2011&m=05&f_prov=QC&tab=2

Sign-Up NOW! Spots are limited!

WOD Oct. 7th

WarmUp and Stretch for 15 minutes then do ...

"Arnold"

AMRAP in 20 minutes of:

5 Strict PullUps
10 Back Squats (1.5 bodyweight)
15 Tireflip (Do Sumo Deadlift Highpull if no tire with 100 pounds)

Then run 1 mile to relax

WOD October 5

Warm-Up and Stretch for 15 minutes,

Then do ...

"Mike"

5 rounds for time of

5 Heavy DL
10 Wall Balls
15 Burpees
20 Double Unders

WOD October 4

Warm Up and Stretch for 15 minutes,

Then do ...

"Tabata this, Tabata that"

Squat
PushUps
Double Unders
Box Jumps
KBS

5 exercises, 4 minutes each ... 1 minute rest in between

WOD October 3

Warm Up and Stretch for 15 minutes,

Then ...

Spartn Race Workout:

1Km Up the Mountain only using burpees!

Meet with us this after!