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CrossFit WOD Performance 02/11/2015 – CrossFit Rotown
A. Three sets of:Single Leg KB Romanian Deadlift x 3-5 reps each side @21X1 Rest 45 secondsHalf Kneeling Kettlebell Bottom Up Press x5 reps each arm Rest 45 lees meer...
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CrossFit WOD Fitness 30/10/2015 – CrossFit Rotown
A. EMOM8:Odd: Front Squat x 2-4 reps @30X1 Even: Pronated Strict Pull-ups x 3-5 reps (add weight if these are easy) substitute with ring rows where neededB. lees meer...
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CrossFit WOD Performance 30/10/2015 – CrossFit Rotown
A. Every 3 minutes, for 12 minutes (4 sets):Front Squat*Set 1 – 3 reps @ 85%*Set 2 – 2 reps @ 90%*Set 3 – 1 reps @ 95%*Set 4 – 1+ reps @ 95+%On set 4 aim is lees meer...
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CrossFit WOD Competition 30/10/2015 – CrossFit Rotown
A. Every 3 minutes, for 12 minutes (4 sets):Front Squat @ 22x1 ( 2 sec down, 2 sec pause in bottom, explode up, pause 1sec at the top)*Set 1 – 3 reps @ 80%* lees meer...
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CrossFit WOD Competition 29/10/2015 – CrossFit Rotown
A. In a 10:00 window build to a max in:1 Hang Clean + 1 Full Clean*NO MORE THAN MISSED 3 LIFTS. Ensure you finish on a successful lift, even if you have to lees meer...
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CrossFit WOD Performance 29/10/2015 – CrossFit Rotown
A. In a 10:00 window build as heavy as possible in:2 Snatch High Pulls + 1 Snatch* no more than 3 missed attempts, ensure you finish on a successful liftB. lees meer...
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CrossFit WOD Fitness 29/10/2015 – CrossFit Rotown
A. EMOM8 (3 sets of each): Minute 1 – Push Press x 3 reps Minute 2 – Front Rack Reverse Lunges x 8 reps (4/leg) Minute 3 – Supinated Bent Over Row x 4 reps lees meer...
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CrossFit WOD 27/10/2015 – CrossFit Rotown
CrossFit Workout Of The Day"Barbara" 20 Pullups 30 Pushups 40 Situps 50 Air Squats Rest 3:00 x 5 RoundsFor fitness scale as needed lees meer...
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CrossFit WOD Competition 26/10/2015 – CrossFit Rotown
CrossFit Workout Of The Day CompetitionA. Three sets (not for time) of:Single Leg KB Romanian Deadlift x 4-6reps each side @21X1 (ideally barefoot & hevaier lees meer...
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CrossFit WOD Performance 26/10/2015 – CrossFit Rotown
CrossFit Workout Of The Day PerformanceA. Three sets of:Single Leg KB Romanian Deadlift x 4-6 reps each side @21X1 Rest 45 secondsHalf Kneeling Kettlebell B lees meer...
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