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CrossFit WOD Fitness 11/11/2015 – CrossFit Rotown
A. Sumo deadlift; build to a 2RM; rest as neededB. Max HS Hold facing wall+Fight Gone Better1:00 Wall Balls1:00 KBS (24/16)1:00 BJSD (box jump step down)1:0 lees meer...
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CrossFit WOD Competition 10/11/2015 – CrossFit Rotown
A. Single Leg KB RDL; build to a 6RM/leg; rest as neededB. Strict Press to a 1RM; rest as needed+AMRAP2015 KBS (24/16)Run 400m30 DU / 60 SU lees meer...
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CrossFit WOD Performance 10/11/2015 – CrossFit Rotown
A. Single Leg KB RDL; build to a 6RM/leg; rest as neededB. Strict Press to a 1RM; rest as needed+AMRAP2015 KBS (24/16)Run 400m30 DU / 60 SU lees meer...
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CrossFit WOD Fitness 10/11/2015 – CrossFit Rotown
A. Single Arm KB Bench Press; Build to an 8RM/arm; rest as neededB. Build to a Max FLR hold+AMRAP2015 KBS (24/16)Run 400m30 DU / 60 SU lees meer...
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CrossFit WOD 09/11/2015 – CrossFit Rotown
RESTDAY/Z1/CATCHUPFor those who are training. Every minute, on the minute, for 21 minutes:Minute 1 – 7 Pullups + 7 PushupsMinute 2 – 6 Deadlifts @77% + 6 T lees meer...
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CrossFit WOD Competition 07/11/2015 – CrossFit Rotown
A. In a 10:00 window build to a 1RM Front Squa @22x1t; rest as neededB. Every 3 minutes, for 12 minutes (4 sets), complete the following as quickly as possi lees meer...
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CrossFit WOD Performance 07/11/2015 – CrossFit Rotown
A. In a 10:00 window build to a 1RM Front Squat; rest as neededB. Every 3 minutes, for 12 minutes (4 sets), complete the following as quickly as possible:6 lees meer...
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CrossFit WOD Fitness 07/11/2015 – CrossFit Rotown
A. EMOM6:Odd: Front Squat x reps @30X1 Even: Pronated Strict Pull-ups x 4 reps (add weight if these are easy) substitute with ring rows where neededB. EMO lees meer...
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CrossFit WOD Competition 06/11/2015 – CrossFit Rotown
A. In a 10:00 window build to a max in:1 Snatch*NO MORE THAN MISSED 3 LIFTS. Ensure you finish on a successful lift, even if you have to significantly reduc lees meer...
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CrossFit WOD Performance 06/11/2015 – CrossFit Rotown
A. In a 10:00 window build as heavy as possible in:1 Snatch High Pull + 1 Snatch* no more than 3 missed attempts, ensure you finish on a successful liftB. I lees meer...
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