Actueel: CF Performance
CrossFit Workout Of The Day – CrossFit Rotown Rotterdam
Onze dagelijkse workouts (WOD) staan op onze eigen mobiele applicatie. Wij plaatsen de workouts niet meer op onze blog. lees meer...
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CrossFit meetweken van 04/04/2016 t-m 17/04/2016 – CrossFit Rotown
In de periode van 04/04/2016 tot-en-met 17/04/2016 zijn er bij CrossFit Rotown meetweken voor onze leden. Dit is het moment dat we het fitness niveau van de nieuwe leden gaan bepalen en onze bestaande leden testen hun fitness progressie op basis van de workouts die gepland staan. lees meer...
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CrossFit OFF/Z1/CATCHUP 03/04/2016 – CrossFit Rotown
Mobility work Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Our video of the Thoracic Flow can be found here. lees meer...
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CrossFit WOD Performance 02/04/2016 – CrossFit Rotown
A. Back Squat @30x1; Build to a tough set of 4 in 12:00 B. Every 30s for 3 rounds Free standing HS Hold Hollow Hold Superman Hold lees meer...
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CrossFit WOD Performance 01/04/2016 – CrossFit Rotown
A. Push Press + Push Jerk Build to a tough complex in 12:00 B. Wtd Pullup; 4,4,4,4 - go heavy. lees meer...
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CrossFit WOD all categories 31/03/2016 – CrossFit Rotown
A. 20m Bottom up KB carry 6 sets @ 70% 1:00 HS Hold Practice 1:00 FLR (on rings for comp.) lees meer...
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CrossFit WOD Performance 30/03/2016 – CrossFit Rotown
A. Every 90s for 9 sets Power Clean + Front Squat + Jerk 1st 3min: 60% 2nd 3min: 70% lees meer...
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CrossFit WOD Performance 29/03/2016 – CrossFit Rotown
A. Deadlift; Build to a tough [1.1.1.1] in 12:00 AMRAP3@100% 5 HSPU 10 KB Goblet Squats [24/16] lees meer...
Reacties (0)CrossFit HERO WOD 28/03/2016 – CrossFit Rotown
"Gaza" 5 rounds for time: 35 Kettlebell Swings 30 Push-Ups 25 Pull-Ups 20 Box Jumps 1.6 km run lees meer...
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CrossFit Z1 Recovery work 27/03/20156 – CrossFit Rotown
CrossFit Z1 Recovery work - Happy Easter!! 60:00 Rower/Running @ 10-20% RPE lees meer...
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CrossFit Open WOD 16.5 Kwalificaties – 26/03/2016 – CrossFit Rotown
CrossFit Open WOD 16.5 21-18-15-12-9-6-3 reps for time of: • Thrusters (M:42.5#, W:29#) • Bar-Facing Burpees lees meer...
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CrossFit WOD Performance 25/03/2016 – CrossFit Rotown
A. Push Press + Push Jerk + Push Jerk Build to a tough complex in 12:00 B. Wtd Pullups; 4-6x4; rest 90s lees meer...
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CrossFit WOD Performance 23/03/2016 – CrossFit Rotown
A. EMOM8 [1.1] Snatch *Start around 55% and build AMRAP10 4-6 UB Power Snatches @55% 4-6 Strict Pullups lees meer...
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CrossFit WOD Performance 22/03/2016 – CrossFit Rotown
A. Deadlift; Build to a tough [1.1.1.1] in 12:00 AMRAP3@100% Max Burpees to a 6" target lees meer...
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CrossFit Benchmark WOD 21/03/2016 – CrossFit Rotown
For time: Run 400 meters Rest 1 minute Run 800 meters Rest 2 minutes Run 1,200 meters Rest 3 minutes Run 1,600 meters lees meer...
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CrossFit Benchmark WOD 20/03/2016 – CrossFit Rotown
5 Rounds for time 15 Overhead Lunges 20 Box-Jumps 25 Handrelease Push-Ups 30 Back Squats (20-15) lees meer...
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CrossFit Open WOD 16.4 Kwalificaties – 19/03/2016 – CrossFit Rotown
WORKOUT 16.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups lees meer...
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CrossFit WOD Performance 16/03/2016 – CrossFit Rotown
A. Every 90s fr 6 sets Clean High Pull + Squat Clean + Split Jerk *start at 65% and build across sets as long as reps are good lees meer...
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CrossFit WOD Performance 15/03/2016 – CrossFit Rotown
A. Deadlift; Build to a tough [1.1.1.1] in 12:00 AMRAP3@100% 5 Thrusters [42.5/30] 5 HR Pushups lees meer...
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CrossFit Open WOD 14.5 – 14/03/2016 – CrossFit Rotown
WORKOUT 14.5 MEN - includes Masters Men up to 54 years old 21-18-15-12-9-6-3 reps for time of: 95-lb. thrusters Burpees lees meer...
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CrossFit WOD Benchmark – 13/03/2016 – CrossFit Rotown
"The Seven" Seven rounds of: • 7 Handstand push-ups • 135 pound Thruster, 7 reps • 7 Knees to elbows • 245 pound Deadlift, 7 reps lees meer...
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CrossFit Open WOD 16.3 Kwalificaties – 12/03/2016 – CrossFit Rotown
WORKOUT 16.3 Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 3 bar muscle-ups lees meer...
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CrossFit WOD Performance 11/03/2016 – CrossFit Rotown
A. Push Press + Push Press + Push Jerk Build to a tough complex in 12:00 window B. Weighted Pullup @20x1; 4-6x4; rest 60-90s lees meer...
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CrossFit WOD Performance 09/03/2016 – CrossFit Rotown
A. EMOM10 Power Snatch + Hang Snatch + Overhead Squat [add weight every 2min, start around 65%] lees meer...
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CrossFit Performance WOD 08/03/2016 – CrossFit Rotown
A. Deadlift; Build to a tough [1.1] in a 12:00 window AMRAP3 @100% 5 shoulder-to-overhead (50/35) 5 Bar facing burpees lees meer...
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CrossFit WOD Benchmark – 07/03/2016 – CrossFit Rotown
CrossFit WOD Benchmark "Angie" 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats lees meer...
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CrossFit Walterscup Throwdown Kwalificaties – 06/03/2016 – CrossFit Rotown
WOD 1 - Walterscup Throwdown 100 double unders/ # scaled single unders 80 TTB/ # scaled knee to midline lees meer...
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CrossFit Open WOD 16.2 Kwalificaties – 05/03/2016 – CrossFit Rotown
CrossFit Open Workout 16.2 4-min. AMRAP + bonus time: 25 toes-to-bars 50 double-unders 15 squat cleans* lees meer...
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CrossFit WOD Fitness and Performance 04/03/2016 – CrossFit Rotown
A. Power Snatch + Hang Snatch + OHS; [1+1+1]x4 @70-75% technique focus B. Snatch Pull; EMOM8 2 reps @90%+ C. Front Squat to a heavy set of 3 in a 10:00 window lees meer...
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CrossFit OFF/Z1/CATCHUP 03/03/2016 – CrossFit Rotown
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week. Read about “Food matters big-time in CrossFit“. lees meer...
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CrossFit Games Open 2016 Prep 02/03/2016 – CrossFit Rotown
A. In a 10:00 window build to a heavy double TNG sumo deadlift B. Push Press; 3,2,2,1; rest 2:00 b/t sets lees meer...
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CrossFit Games Open 2016 Prep 01/03/2016 – CrossFit Rotown
A. Hang Snatch; build to a max in 10:00 B. Weighted Pullup: AMRAP1 @85% C. 50 Wall Balls for time [Open RX]* * Any time you break perform 5 pushups lees meer...
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CrossFit Games Open 2016 Prep 29/02/2016 – CrossFit Rotown
Three rounds for time: 600m Run* 10 Pull-Ups 20 Push-Ups 30 Sit-Ups lees meer...
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CrossFit Performance WOD 24/02/2016 – CrossFit Rotown
A. In a 10:00 window build to a heavy triple TNG sumo deadlift B. Push Press; 5,3,1,1; rest 2:00 b/t sets lees meer...
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CrossFit Fitness and Performance WOD 23/02/2016 – CrossFit Rotown
A. Hang Snatch; build to a heavy double in 8:00 B. Front Squats; 30 reps for time @40-50% of 1RM back squat lees meer...
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CrossFit Open Prep Workout 22/02/2016 – CrossFit Rotown
AMRAP8 @85-90% 10 KBS [Open Rx] 10 BJSD [24/20] 10 Wall Balls [Open Rx] lees meer...
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CrossFit Open Workout 20/02/2016 – CrossFit Rotown
8:00 @85-90% 50 Wall Balls [Open RX] 25 R Arm KB Snatch [24/16] 24 L Arm KB Snatch [24/16] lees meer...
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CrossFit Performance WOD 19/02/2016 – CrossFit Rotown
A. Power Snatch; build to a heavy single in 12:00 [if it feels good shoot for a max] B. 3-4 Strict TTB/Hanging Leg Raise x10; rest 45-60s lees meer...
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CrossFit OFF/Z1/CATCHUP 18/02/2016 – CrossFit Rotown
Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week. Read about “Food matters big-time in CrossFit“. lees meer...
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CrossFit Fitness + Performnce WOD 17/02/2016 – CrossFit Rotown
A. Clean & Jerk; build to a heavy single 12:00 B. For time: 30 Front Squats @50% of back squat [bar starts from the ground - no racks] + 3 attempts to run 200m in as fast as possible; rest 3:00 b/t efforts lees meer...
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CrossFit Performance WOD 16/02/2016 – CrossFit Rotown
A. EMOM 6 2 TNG Deadlifts [heavy but maintaing solid positioning] B. EMOM7 5-6 C2B [unbroken] lees meer...
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CrossFit Open WOD 15/02/2016 – CrossFit Rotown
60 sec. max shoulders taps 30 sec rest 60 sec max push ups 30 sec rest 60 sec max Jumping Squats (knees-at-ground) lees meer...
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CrossFit Open WOD 13/02/2016 – CrossFit Rotown
AMRAP12 150 Wall Balls 90 Double Unders 30 Muscle Ups / Ring Dips / Dips / Push Ups lees meer...
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CrossFit WOD 12/02/2016 – CrossFit Rotown
A. Power Snatch; build to a heavy TNG double in 12:00 B. 40s AMRAP Pullups Rest 20s 40s AMRAP TTB/K2E lees meer...
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CrossFit OFF/Z1/CATCHUP 11/02/2016 – CrossFit Rotown
OFF/Z1/CATCHUP Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week. Read about “Food matters big-time in CrossFit“. lees meer...
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CrossFit WOD Performance 10/02/2016 – CrossFit Rotown
A. Clean & Jerk; build to a TNG triple in 12:00 B. Front Squat to a heavy sngle for the day Then E2MOM for 10:00 1-2 reps @90% of B lees meer...
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CrossFit WOD Performance 09/02/2016 – CrossFit Rotown
A1. TNG Deadlift; 2,2,2,2,2,2; rest 60s B. EMOM8 4-5 UB C2B + 3-4 sets @97% Sprint pace 15s Row/AB Sprint 10 GTOH [42.5/30] Max Burpees in remaining time Walk 8:00 recovery lees meer...
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CrossFit WOD Fitness and Performance 08/02/2016 – CrossFit Rotown
27-21-15-9 reps for time of: SDHP Thrusters Men use 42.5kg Women use 30kg lees meer...
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CrossFit WOD Performance 07/02/2016 – CrossFit Rotown
A. Every 90s for 7:30 2x C&J @ [heavier than previous wk] B. Back Squat @20x1; 3-5x5; rest 2:00 b/t sets + Run 5k for time lees meer...
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CrossFit WOD Performance 05/02/2016 – CrossFit Rotown
A. Power Snatch; build to a heavy TNG triple in 12:00 B. OHS to a max; rest as needed C. AMRAP2 Rope Climbs [start from supine if needed] + @100% 15-12-9 lees meer...
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