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CrossFit WOD Fitness 01/12/2015 – CrossFit Rotown
Working in Pairs:AMRAP30*8 Deadlifts8 Squat Clean8 Thruster8 Burpees100 DU / 200 SinglesOnly one partner works at a time lees meer...
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CrossFit Training Plan Competition 30/11/2015 – CrossFit Rotown
CrossFit Training Plan Competition A. EMOM30Min 1: 6 Back Squat @70%Min 2: 4 Weighted Pullups @ 85% of max Min 3: 4 Push Jerk B1. TGU 3x5; rest 30s/armB2. W lees meer...
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CrossFit WOD Performance 30/11/2015 – CrossFit Rotown
A. EMOM30Min 1: Walking Lunges (aim for 40 steps)Min 2: 6 Ring Rows w/2sec pause at the topMin 3: 8 Heavy RKBS B1. KB Windmill 3x5; rest 30s/armB2. Hollow B lees meer...
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CrossFit WOD Fitness 30/11/2015 – CrossFit Rotown
A. EMOM30Min 1: Walking Lunges (aim for 40 steps)Min 2: 6 Pull-Up / Ring Rows w/2sec pause at the topMin 3: 8 Heavy RKBS B1. KB Windmill 3x5; rest 30s/armB2 lees meer...
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CrossFit OFF/Z1/CATCHUP 29/11/2015 – CrossFit Rotown
OFF/Z1/CATCHUPFor those training today:"Death By Front Squats" - Athletes Games Qualifier #1 2016You will perform 5 burpee over bar every minute as a buy-in lees meer...
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CrossFit Training Plan Competition 28/11/2015 – CrossFit Rotown
A. Front Squat; build to a tough 6 reps @20x1; rest as neededThen4x6 @90% of AB. EMOM20Odd: 1x CGBP @85%+ + 1x 4" defecit kipping HSPU @40x0Even: 2x C2B + 1 lees meer...
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CrossFit WOD Performance 28/11/2015 – CrossFit Rotown
A. Free Standing Hand Stand Practice- 10 MinutesAdd in shoulder taps also if capableB. Press- 6x4; build across sets; rest 90sC. For Time:21-15-9PullupsOHS lees meer...
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CrossFit WOD Fitness 28/11/2015 – CrossFit Rotown
A. Free Standing Hand Stand Practice- 10 Minutes*Against wall - shoulder taps alsoB. Press- 6x4; build across sets; rest 90sC. For Time:21-15-9Pull-Ups / Ri lees meer...
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CrossFit Training Plan Competition 27/11/2015 – CrossFit Rotown
A. Segmented Clean Grip Deadlift from a 2" deficit4x1.1.1; reset between reps; rest 2:30/setB. Push Press5x5; build across sets; all above 75% of last max*F lees meer...
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CrossFit WOD Performance 27/11/2015 – CrossFit Rotown
A. Every 90s for 5 sets:50 Double Under WorkB. 25 Minute AMRAP:8 Supinated Bent Over Rows, Tough20 Jerk Grip OH Lunges 7 Push Press, same weight as Rows400M lees meer...
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