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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 Fitness 02/04/2016 – CrossFit Rotown
A. Back Squat @30x1; 3-5x5; rest 90s B. Every 30s for 3 Rounds: Handstand hold Hollow hold Super man hold lees meer...
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CrossFit Training Plan Competition 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 Training Plan Competition 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 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 Fitness 01/04/2016 – CrossFit Rotown
A. Push Press + Push Jerk Build to a tough complex in 12:00 B. Pullups; 2-4x4 hold last rep for 2-3sec at the top 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 Training Plan Competition 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 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 Fitness 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 Competition 29/03/2016 – CrossFit Rotown
A. Deadlift; Build to a tough [1.1.1.1] in 12:00 AMRAP3@100% 5 HSPU 10 Front Squat [70/50] 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...
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CrossFit WOD Fitness 29/03/2016 – CrossFit Rotown
A. Deadlift; 3x1.1.1; rest 90s [add weight from last week] * Reset each rep B. AMRAP3 @100% 5 HR push-ups 10 Goblet squats, Tough 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 Training Plan Competition 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 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...
Reacties (0)CrossFit WOD Fitness 25/03/2016 – CrossFit Rotown
A. Push Press + Push Jerk + Push Jerk; Build to a tough complex in 12:00 B. Pullups; 4 x 5 lees meer...
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CrossFit Trainingplan Competition 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 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 Fitness 23/03/2016 – CrossFit Rotown
A. EMOM8 [1.1] Power Snatch *Start around 70% and build lees meer...
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CrossFit WOD Competition 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 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 WOD Fitness 22/03/2016 – CrossFit Rotown
A. Deadlift 3x1.1.1; rest 90s [add weight from last week] 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 Fitness 16/03/2016 – CrossFit Rotown
A. Every 90s for 6 sets Clean High Pull + Power Clean + Push Jerk lees meer...
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CrossFit Training Plan Competition 16/03/2016 – CrossFit Rotown
A. Every 90s for 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 Training Plan Competition 15/03/2016 – CrossFit Rotown
A. Deadlift; Build to a tough [1.1.1.1] in 12:00 AMRAP3@100% 5 Thrusters [60/40] 5 HR Pushups 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 WOD Fitness 15/03/2016 – CrossFit Rotown
A. Deadlift 3x1.1.1.1; rest 90s [same weight across - reset each rep] AMRAP3 @100% 5 KB Push Press- tough 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 Training Plan Competition 11/03/2016 – CrossFit Rotown
A. Push Press + Push Press + Push Jerk Build to a tough complex in 12:00 window B. Weighted Strict C2B Pullup @20x1; 4-6x4; rest 60-90s 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 Fitness 11/03/2016 – CrossFit Rotown
A. Push Press + Push Press + Push Jerk Build to a tough complex in 12:00 B. Pullups; 4x AMRAP [max 5 reps per AMRAP] 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 WOD Fitness 09/03/2016 – CrossFit Rotown
A. EMOM10 Power Snatch + Power Snatch + Hang Power Snatch * use a challenging weight, no misses. Add weight every 2mins if needed lees meer...
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CrossFit Training Plan Competition 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 Training Plan Competition 08/03/2016 – CrossFit Rotown
A. Deadlift; Build to a tough [1.1] in a 12:00 window AMRAP3 @100% 5 shoulder-to-overhead (60/40) 5 Bar facing burpees 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 Fitness WOD 08/03/2016 – CrossFit Rotown
A. Deadlift; 3,3,3,3,3; rest 90s [same weight across] AMRAP3@100% 5 KB shoulder-to-overhead, tough 5 burpees to 6” target 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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