Plateau 5 rounds 2:00 on/ 2:00 off 250/200 m row ou assault bike ou 50 DU’s Max T2B restant du temps Rosemont 5rds 400m run 2:00off Défi Crossfit 3-5 rounds for Time (dépend du niveau des athlètes) 500/400m row / assault bike 15 OVH squats…

Fermé/Closed Jour du Canada!!! Canada day!! Post your scores to the Whiteboard.

Plateau 7 rounds 10 burpee over the ktb 15 gobelet squats (32/24) 1:00 rest entre chaque Cap 18 min Rosemont Part A) Warm up/skill practice: 4rds 5hang power cleans (increase weight per set) 20sec sprint on bike or rower Rest as needed between rounds (15min…

Plateau Mary AMRAP 20 min 5 hspu 10 pistols 15 pull up Rosemont Every 3:00 for 30min. (10rds) 20pistols 50du’s 200m run Defi Crossfit 1/2 Cindy Post your scores to the Whiteboard.

Plateau 21-18-15-12-9-6-3 Db thrusters (50/35) Abmat sit up x 2 Cap 18 min Ensuite 3x max L sit à la barre Défi Crossfit Durant 12 min 3-6-9-12-… T2B / knee raise Db push press (35/25) Post your scores to the Whiteboard.

Plateau for Time 75 db snatch (50/35) 100 doubles sauts 50 T2B 100 doubles sauts 75 OVH lunges Cap 21 min Rosemont Muscle snatch 1-1-1-1-1-1-1 Finisher: 14min Emom: 1: 20wb unbroken 2: 200m run Défi Crossfit 3 rounds for Time 15 power snatch (45/35) 10…

Plateau 3 rounds for Time 20 deadlift (135/95) 20 push up Cap 12 min Rosemont 20min amrap 500m run 21deadlifts 275/195 15burpees over bar 18du’s Défi Crossfit 21-15-9 Gobelet squats (24/16) Abmat sit up x2 Post your scores to the Whiteboard.

Plateau 21-15-9 Pull up Pistols Cap 10 min Rosemont 5-7xmax strict hspu Finisher: 8rds 30sec on/off machines Défi Crossfit 5 rounds for Time 7 pull up 7 burpees Cap 12 min Post your scores to the Whiteboard.

Bonne Saint-Jean Baptiste Fermé/Closed Post your scores to the Whiteboard.

Plateau 5 rounds 5 power snatch (95/65) 10 OVH squats (95/65) 5 burpees over bar 1:00 rest Rosemont For time: 50 2xdb oh walking lunges 50/35 50hip ext.(supermans) 10min tc. Défi Crossfit AMRAP 15 min 5 power Clean 10 air squats 30 doubles sauts/ 60…

Plateau AMRAP 18 min 5 push press (75/55) 10 SDHP (75/55) 15 box jump Rosemont A)Strict press 5-5-5 B )5rds 20sec on/40sec off Squat cleans 135/95 (Environ 30min pour A+B) C) amrap 10min. 6dips/pushups/deficit pushups 12db snatch 60/40 16wallballs/medball cleans 20/14 Défi Crossfit EMOM 21…

Rosemont WOD Extérieur Warm up: 21-18-15-12-9-6-3 Burpees over rower :30sec off between sets 10min. Cap. Wod 5rds Row/ bike as long as possible at 1:35/500m or faster Rest3:00 between rounds :43/:45/:30/:35/:28 *coach and athlete try and personalize pace targets to something maintainable for approximately :45-:60…

Plateau WOD Extérieur For Time 100 doubles sauts 75 lunges 50 ktb (32/24) 75 lunges 100 doubles sauts Post your scores to the Whiteboard.

Home WOD 30-20-10 Db hang Clean and jerk (15/15-10/10-5/5) Db Walking lunges x 2 (60/40/20) Plateau WOD Extérieur 5 rounds 1:00 max OVH squat (45/35) 1:00 max bent over row (45/35) 1:00 max mountain climber 1:00 rest Rosemont WOD Extérieur A) 15min: Find 5rm deadlift…

Home WOD Accumuler 5 min de L sit 5 min de back planche 5 min de hS hold 5 min de chaise (Peut se faire dans n’importe quel ordre et être cassé au choix) Mobilité Plateau WOD Extérieur Tabata alterné Pull over (35/25) Push up…

Home WOD 10 x 200m course (on revient en marchant et on repart direct pour le sprint) Score -> temps sans la dernière marche Plateau WOD Extérieur AMRAP 15 min 12 Db snatch (50/35) 18 Renegate row (50/35) 24 Sauts par dessus db Rosemont WOD…

Home WOD 3 min max ground to Ovh 3 min max burpee 2 min max ground to OVH 2 min max burpee 1 min max ground to OVH 1 min max burpee Plateau WOD Extérieur 4 rounds for Time 25 Burpee 50 Air squat Rosemont…

Home WOD Tabata Course Air squat Course Planche Plateau WOD Extérieur DT avec db (50/35) Rosemont WOD Extérieur 12min find “heavy” squat clean 12min find heavy strict press 12min find heavy deadlift Post your scores to the Whiteboard.

Home WOD E2MOM 20 Step up 5 gobelet squats -> 24/16 kg (on vise qqc autour de ça! On veut un poids qui bouge relativement bien!) (A chaque 2 min, le nb de thrusters augmente de 5) Donc de 2 à 4 min 20 Step…

Home WOD 21-18-15-12-9-6-3 Push up Sauts en longueurs ** restant du temps : max ktb/db swing Time cap : 18 min Post your scores to the Whiteboard.