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CrossFit WOD Performance 13/01/2016 – CrossFit Rotown
A. TNG Snatch- Every 90s for 5 sets; 2 reps w/2sec pause in bottom of 'catch' position B. AMRAP10 15 KBS [24/16] 12 Thrusters [42.5/30] 9 BJSD (24/20) C. Accumulate 40 wall-facing shoulder taps" lees meer...
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CrossFit WOD Fitness 13/01/2016 – CrossFit Rotown
A. Hang Snatch- Every 90s for 8 sets; 1 rep w/2sec pause in bottom of 'catch' position B. AMRAP10 15 KBS 12 Thrusters [tough but unbroken] 9 BJSD (24/20) C. Wall-facing HS Hold; 30s on / 30s rest x6" lees meer...
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CrossFit OFF/Z1/CATCHUP 12/01/2016 – CrossFit Rotown
OFF/Z1/CATCHUP WORKOUT: 3x Shrug + Toes 3x Shrug + Toes + High Pull 3x Muscle Snatch 3x Drop Snatch 3x OHS 3x Sotts Press 3x Duck walks forward + backward x2 - watch demonstration video here. 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“. For those training today: EMOM8 Squats Push-ups 20-inch box jumps Pull-ups Inverted burpees Wall-ball shots Burpees Double-unders 10 minutes rest than repeat Post reps completed for each exercise, and total reps completed in SugarWOD. lees meer...
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CrossFit WOD Performance 11/01/2016 – CrossFit Rotown
A. Deadlift; 2,2,2,2,2,2; rest 90s b/t sets B. Every 3:00 for 7 sets 6 Hang Power Clean + Sprint 80m + AMRAP15 @80% 15 KBS [32/24] 15 Burpees lees meer...
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CrossFit WOD Fitness 11/01/2016 – CrossFit Rotown
A. Deadlift @42x1; 3-5x5; rest 90s b/t sets B. Every 3:00 for 7 sets 6 RDL + Sprint 80m + AMRAP15 @80% 15 KBS 15 Burpees lees meer...
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CrossFit Training Plan Competition 11/01/2016 – CrossFit Rotown
A. Split Jerk; 6x1; rest 2:00 b/t sets (all above 90%) B. Every 3:00 for 7 sets 6 TNG GTOH [60/40] + Sprint 80m + AMRAP15 @80% 15 Power Cleans [60/40] 15 Burpees to 6 lees meer...
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CrossFit Training Plan Competition 10/01/2016 – CrossFit Rotown
AMRAP5 @90% 6 Deadlifts [120/100] 6 BJSD (30/24) Walk 3:00 recovery AMRAP5 @90% 6 Muscle Ups 6 KBS (32/24) Walk 3:00 recovery AMRAP5 @90% 6 Wall Balls (9/6) 6 TTB/K2E Rest 12:00 x2 lees meer...
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CrossFit WOD Fitness 10/01/2016 – CrossFit Rotown
AMRAP5 @90% 6 Deadlifts [tough but unbroken] 6 BJSD (24/20) Walk 3:00 recovery AMRAP5 @90% 6 Burpees 6 KBS (24/16) Walk 3:00 recovery AMRAP5 @90% 6 Wall Balls (9/6) 6 TTB/K2E Rest 12:00 x2 lees meer...
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CrossFit WOD Performance 10/01/2016 – CrossFit Rotown
AMRAP5 @90% 6 Deadlifts 100/70 6 BJSD (24/20) Walk 3:00 recovery AMRAP5 @90% 6 Burpees 6 KBS (24/16) Walk 3:00 recovery AMRAP5 @90% 6 Wall Balls (9/6) 6 TTB/K2E Rest 12:00 x2 lees meer...
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CrossFit WOD Performance 09/01/2016 – CrossFit Rotown
A. Hang Clean+Full Clean; Every 2:00 for 6 sets; build across sets B. Every 2:30 for 5 sets: 5 OHS + 7 C2B Pullups C. 30 Front Rack Walking Lunges w/barbell (70/50) + 5 Rounds @80% Row 350m 28 Alternating Leg Pistols lees meer...
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CrossFit WOD Fitness 08/01/2016 – CrossFit Rotown
A. Hang Clean+Full Clean; Every 2:00 for 6 sets; build across sets B. Every 2:30 for 5 sets: 4 Back Squat [tough but unbroken] + 7 Strict Pullups / 10 Slow Ring Rows C. 250m Walking Lunges + 5 Rounds @80% Row 350m 50 Air Squats lees meer...
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CrossFit Training Plan Competition 09/01/2016 – CrossFit Rotown
A. Hang Clean+Full Clean; Every 2:00 for 6 sets; build across sets B. Every 2:30 for 5 sets: 1 Back Squat [90%+] + 7 WTD Pullups @85% C. 250m Walking Lunges + 5 Rounds @80% AB 40 Cals (legs only) 100m Walking Lunges lees meer...
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CrossFit OFF/Z1/CATCHUP 08/01/2016 – CrossFit Rotown
OFF/Z1/CATCHUP WORKOUT: 60:00 @ easy conversational pace Row 1k 20 Walking Lunges AB 30 Cals 50m Single Arm KB Bottom Up Carry/arm 40m Bear Crawl 0:15s single arm passive hang/arm lees meer...
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CrossFit Trainin Plan Competition 07/01/2016 – CrossFit Rotown
@90% 2:00 Max DU/Single Unders 2:00 Rest 2:00 KBS [unbroken] 2:00 Rest 2:00 Row for distance 2:00 Rest 2:00 Burpees 2:00 Rest 2:00 BJSD (24/20) Rest 5:00-7:00 x3" lees meer...
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CrossFit WOD Performance 07/01/2016 – CrossFit Rotown
@90% 2:00 Max DU/Single Unders 2:00 Rest 2:00 KBS [24/16] 2:00 Rest 2:00 AB for cals 2:00 Rest 2:00 Burpees 2:00 Rest 2:00 BJSD (24/20) Rest 5:00-7:00 x3" lees meer...
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CrossFit WOD Fitness 07/01/2016 – CrossFit Rotown
@90% 2:00 Max DU/Single Unders 2:00 Rest 2:00 KBS [unbroken] 2:00 Rest 2:00 Row for distance 2:00 Rest 2:00 Burpees 2:00 Rest 2:00 BJSD (24/20) Rest 5:00-7:00 x3" lees meer...
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CrossFit Training Plan Competition 06/01/2016 – CrossFit Rotown
A. Push Jerk; Build to a heavy triple B. Push Jerk every 3:00 for 4 sets 3-4 x90% of A B. EMOM10 10 UB TTB + 30s Max DU C. Run 400m @800m pace Rest 1:1 x4" lees meer...
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CrossFit WOD Performance 06/01/2016 – CrossFit Rotown
A. CGBP; Build to a heavy single B. CGBP every 3:00 for 4 sets 5 x90% of A B. EMOM10 7 TTB + 30s Max DU C. Run 400m @800m pace Rest 1:1 x4" lees meer...
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CrossFit WOD Fitness 06/01/2016 – CrossFit Rotown
A. CGBP; Build to a heavy 5 B. CGBP every 3:00 for 4 sets 5 x90% of A B. EMOM10 4 TTB / 6 K2E + 30s Max DU C. Run 400m @800m pace Rest 1:1 x4" lees meer...
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CrossFit Training Plan Competition 05/01/2016 – CrossFit Rotown
A. EMOM6 2x TNG Power Snatch These should be around 90% of your max Power Snatch. B. Every 2:00s for 6 sets: 1x Snatch Pulls Build across sets [all above 105% of snatch] C.15 Minute AMRAP 6 GTOH [70/50] 6 Double KB Front Squat [32/24] 6 MU" lees meer...
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CrossFit WOD Performance 05/01/2016 – CrossFit Rotown
A. TNG Snatch- 5x2; w/2sec pause in bottom of 'catch' position *Rest 2:00 after each double. B. 15 Minute AMRAP 15 STOH [60/40] 12 Double KB Front Squat [24/16] 9 TTB/K2E C. AMRAP3 Seated Barbell Z Press; rest 3:00 x2" lees meer...
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CrossFit WOD Fitness 05/01/2016 – CrossFit Rotown
A. Hang Snatch- 5x2; w/2sec pause in bottom of 'catch' position *Rest 2:00 after each double. Focus on speed under the bar and good OH position. B. 15 Minute AMRAP 15 STOH [heavy] 12 Double KB Front Squat [tough but unbroken] 9 TTB/K2E C. Wall-facing HS Hold; 30s on / 30s rest x6" lees meer...
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CrossFit OFF/Z1/CATCHUP 04/01/2016 – CrossFit Rotown
OFF/Z1/CATCHUP Mobility: Choose 1 Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with it. Focus on your personal mobility weaknesses. The Thoracic Flow is part of our (mobility) warm-up. Sitting is physically damaging and when you enter the box, you have the opportunity to “cure” your physique by following the Thoracic Flow. 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“ For those training today: lees meer...
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CrossFit Training Plan Competition 03/01/2016 – CrossFit Rotown
A. Split Jerk; 7x1; rest 2:00 b/t sets (all above 85%) B. Every 3:00 for 6 sets 6 TNG Power Snatch (42.5/30) + Sprint 80m + 13.3 AMRAP12 150 Wall balls (20 lbs to 10' target) 90 Double-unders 30 Muscle-ups lees meer...
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CrossFit WOD Performance 03/01/2016 – CrossFit Rotown
A. Deadlift; 3,3,3,3,3; rest 2:30 b/t sets B. Every 3:00 for 6 sets 6 TNG Power Snatch (42.5/30) + Sprint 80m + 13.3 AMRAP12 150 Wall balls (20 lbs to 10' target) 90 Double-unders 30 Muscle-ups" lees meer...
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CrossFit WOD Fitness 03/01/2016 – CrossFit Rotown
A. Deadlift @42x1; 4-6x4; rest 90s b/t sets B. Every 3:00 for 6 sets 6 Burpees to 6" + Sprint 80m + 13.3 AMRAP12 150 Wall balls (20 lbs to 10' target) 90 Double-unders 30 Muscle-ups lees meer...
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CrossFit WOD 02/01/2016 – CrossFit Rotown
AMRAP30 Teams of two complete the following with one person working at a time: 3,6,9,12...and so on KBS (24/16) Burpees Partners can tag in and tag out only after completing a full round. lees meer...
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CrossFit WOD Performance 30/12/2015 – CrossFit Rotown
@90% 3:00 Row for Cals Rest 3:00 3:00 Max Burpees Rest 3:00 3:00 Max KBS [tough] Rest 3:00 3:00 Max DU/SU Rest 3:00 x2 lees meer...
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CrossFit WOD Fitness 30/12/2015 – CrossFit Rotown
@90% 3:00 Row for Cals Rest 3:00 3:00 Max Burpees Rest 3:00 3:00 Max Power Cleans (50/35) Rest 3:00 3:00 Max DU/SU Rest 3:00 x2 lees meer...
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CrossFit Training Plan Competition 30/12/2015 – CrossFit Rotown
@90% 3:00 Row for Cals Rest 3:00 3:00 Max Burpees Rest 3:00 3:00 Max KBS [tough] Rest 3:00 3:00 Max DU/SU Rest 3:00 x2 lees meer...
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CrossFit Training Plan Competition 29/12/2015 – CrossFit Rotown
A. 18min Ascending Ladder 3,6,9,12...and so on Thrusters (42.5/30) Burpees BJSD (30/24) B. EMOM10 9 UB TTB + 30s Max DU C. Run 800m TT lees meer...
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CrossFit WOD Performance 29/12/2015 – CrossFit Rotown
A. 18min Ascending Ladder 3,6,9,12...and so on Thrusters (42.5/30) Burpees BJSD (24/20) B. EMOM10 6 TTB + 30s Max DU C. Run 800m TT. lees meer...
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CrossFit WOD Fitness 29/12/2015 – CrossFit Rotown
A. 18min Ascending Ladder 3,6,9,12...and so on Wall Balls (9kg/6kg) Burpees BJSD (24/20) B. EMOM10 3 TTB / 5 K2E + 30s Max DU C. Run 800m TT lees meer...
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CrossFit Training Plan Competition 28/12/2015 – CrossFit Rotown
A. EMOM7 2x TNG Power Snatch Keep these fast but tough should be around 85%+ of P. Snatch B. Every 90s for 6 sets: 2x Snatch Pulls Not touch and go reps. lees meer...
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CrossFit Performance WOD 28/12/2015 – CrossFit Rotown
A. TNG Snatch- 7x2; rest 2:00 *Rest 2:00 after each set. C. 15 Minute AMRAP 20m Bear Crawl 6 Ring Dips 400m Run 6 Elevated Feet Pushup lees meer...
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CrossFit Fitness WOD 28/12/2015 – CrossFit Rotown
A. Hang Snatch- 7x2; rest 2:00 *Rest 2:00 after each double. Focus on speed under the bar and good OH position. C. 15 Minute AMRAP- 20m Bear Crawl 6 Ring Dips 400m Run 6 Elevated Feet Pushup lees meer...
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CrossFit Training Plan Competition 27/12/2015 – CrossFit Rotown
A. Split Jerk; 2,2,2,2,2; rest 2:30 b/t setsB. EMOM12Odd: 4-6 Deadlifts Even: 10-12 TTB+5 rounds of:1 minute of thrusters (42.5/30)1 minute of air squats1 m lees meer...
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CrossFit Performance WOD 27/12/2015 – CrossFit Rotown
A. Deadlift; 4,4,4,4; rest 2:30 b/t setsB. EMOM12Odd: 4-6 Deadlifts Even: 6-8 TTB+5 rounds of:1 minute of wall balls1 minute of air squats1 minute of burpee lees meer...
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CrossFit Fitness WOD 27/12/2015 – CrossFit Rotown
A. EMOM12Odd: 15 RKBS Even: 6 K2E/TTBB. Deadlift @42x1; 6-8x4; rest 2:00 b/t sets+5 rounds of:1 minute of wall balls1 minute of air squats1 minute of burpee lees meer...
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CrossFit Fitness WOD 26/12/2015 – CrossFit Rotown
"Teams of two complete the following with one person working at a time:5 rounds:10 burpee box jump overs (24/20)15 toes-to-bar500m Row (250M/Partner)25 wall lees meer...
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CrossFit Performance WOD 26/12/2015 – CrossFit Rotown
"Teams of two complete the following with one person working at a time:5 rounds:10 burpee box jump overs (24/20)15 toes-to-bar500m Row (250M/Partner)25 wall lees meer...
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CrossFit Training Plan Competition 26/12/2015 – CrossFit Rotown
"Teams of two complete the following with one person working at a time:"5 rounds:10 burpee box jump overs (24/20)15 toes-to-bar500m Row (250M/Partner)25 wal lees meer...
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CrossFit Training Plan Competition 25/12/2015 – CrossFit Rotown
A. EMOM21Min 1: 2-3 Back Squat @85%Min 2: 5-6 Weighted Pullups @ 85% of max Min 3: 3-4 Push Jerk (focus on barbell cycling)B. Accumulate 50 Strict HSPU; fo lees meer...
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CrossFit Performance WOD 25/12/2015 – CrossFit Rotown
A. EMOM24Min 1: 8 Overhead Squat Min 2: 4-6 C2B PullupsMin 3: 30s Max UB DUB. HSPU @31a3; 3-5x6; rest 90s b/t sets+Run 400mRest 3:00x3Each 400m should be f lees meer...
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CrossFit Fitness WOD 25/12/2015 – CrossFit Rotown
A. EMOM24Min 1: 8 Back Squat Min 2: 4 Pullups / 8 Slow Ring RowsMin 3: 30s DU practiceB1. TGU + KB Windmill x3 rest 30s/armB2. Hollow Body Hold; 35s x 3; r lees meer...
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CrossFit OFF/Z1/CATCHUP 23/12/2015 – CrossFit Rotown
OFF/Z1/CATCHUPMobility: Choose 1 Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with it.The Thoracic Flow is part of our (mobilit lees meer...
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CrossFit Training Plan Competition 22/12/2015 – CrossFit Rotown
A. Front Squat; build to a tough double @20x1; rest as neededEvery 90s for 5 sets:2 @90% of AEvery 75s for 5 sets:3-5@85% of AB. EMOM12Odd: 1x CGBP @95% + 2 lees meer...
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CrossFit Performance WOD 22/12/2015 – CrossFit Rotown
A. Free Standing Hand Stand Practice- 10 Minutes*Against wall - shoulder taps alsoB. Strict Press- 2,2,2,2,2; build across sets; rest 90s C. 12.3 AMRAP1815 lees meer...
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CrossFit Fitness WOD 22/12/2015 – CrossFit Rotown
A. Free Standing Hand Stand Practice- 10 Minutes*Against wall - shoulder taps alsoB. Strict Press- 2,2,2,2,2; build across sets; rest 90s C. 12.3 AMRAP1815 lees meer...
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CrossFit Training Plan Competition 21/12/2015 – CrossFit Rotown
A. Complete 350 DU in as few sets as possible, each time you break perform 3 HSPUB. 25 Minute AMRAP:15 Thrusters (42.5/30)15 TTB400M Run5 Muscle UpsC. V-Ups lees meer...
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