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CrossFit Performance WOD 21/12/2015 – CrossFit Rotown
A. Complete 300 DU in as few sets as possibleB. 25 Minute AMRAP:15 Thrusters (42.5/30)15 TTB400M RunC. V-Ups; -2 Max x5; rest 45s lees meer...
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CrossFit Fitness WOD 21/12/2015 – CrossFit Rotown
A. Complete 200 DU in as few sets as possibleB. 25 Minute AMRAP:15 Wall Balls (9/6)10 Burpees400M RunC. V-Ups; -3 Max x5; rest 45s" lees meer...
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CrossFit Training Plan Competition 20/12/2015 – CrossFit Rotown
A. EMOM82x TNG Power SnatchKeep these fast but tough should be around 85%+ of P. SnatchB. Every 90s for 7 sets:2x Snatch PullsNot touch and go reps, build a lees meer...
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CrossFit Performance WOD 20/12/2015 – CrossFit Rotown
A1. Kipping Knees-To-Elbows/ TTB- 20s AMRAP; rest 30s+A2. Snap-To-Hollow- 8x6, R30sB. Hang Snatch- 5x1; rest 2:00*Rest 2:00 after each rep. All should be to lees meer...
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CrossFit Fitness WOD 20/12/2015 – CrossFit Rotown
A1. Kipping Knees-To-Elbows/ TTB- 20s AMRAP; rest 30s+A2. Snap-To-Hollow- 8x6, R30sB. Hang Power Snatch- 5x1; rest 2:00*Rest 2:00 after each rep. All should lees meer...
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CrossFit HERO WOD Weijdt 19/12/2015 – CrossFit Rotown
Hero WOD "Weijdt"5 rounds for time:19 Chest to Bar Pull-Ups12 Box-Jump (30/24)8 Squat Cleans (75/45)Scaled version19 Pull-Ups / Ring Rows12 Box-Jumps (20/24 lees meer...
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CrossFit Training Plan Competition 18/12/2015 – CrossFit Rotown
A. Push Press; Build to a heavy singleB. Every 2:00 for 6 sets2-3 reps @ 85%++6 rounds of:1 minute of BJSD (24/20)1 minute of Double Unders1 minute of KBS 1 lees meer...
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CrossFit Performance WOD 18/12/2015 – CrossFit Rotown
A. EMOM12Odd: 14m Death Marches (20/15) Even: 6 HSPUB. Barefoot Romanian Deadlift; 6-8x4, @20x0, rest 90s *Focus here is on weight through the heels to load lees meer...
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CrossFit Fitness WOD 18/12/2015 – CrossFit Rotown
A. EMOM12Odd: 14m Death Marches (tough) Even: 12 Gymnastic Pushups B. Barefoot Romanian Deadlift; 6-8x4, @20x0, rest 90s *Focus here is on weight through th lees meer...
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CrossFit Training Plan Competition 17/12/2015 – CrossFit Rotown
Teams of two complete the following with one person working at a time:100 Row for Calories100 C2B Pull-Ups 100 Box jumps, step down (24/20)100 Row calories100 lees meer...
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CrossFit Performance WOD 17/12/2015 – CrossFit Rotown
Teams of two complete the following with one person working at a time:100 Row for Calories100 Pull-ups100 Box jumps, step down (24/20)100 Row calories lees meer...
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CrossFit Fitness WOD 17/12/2015 – CrossFit Rotown
Teams of two complete the following with one person working at a time:100 Row for Calories100 Pull-ups100 Box jumps, step down (24/20)100 SDHP (25/35)100 Po lees meer...
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CrossFit Training Plan Competition 16/12/2015 – CrossFit Rotown
A. EMOM24Min 1: 3-4 Back Squat @80%Min 2: 4-5 Weighted Pullups @ 85% of max Min 3: 3-4 Push Jerk B1. TGU + Windmill x5; rest 30s/arm B2. 40 Wall Facing Shou lees meer...
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CrossFit Performance WOD 16/12/2015 – CrossFit Rotown
A. EMOM24Min 1: Walking Lunges (aim for 45+ steps)Min 2: 8 Bent over Double KB row Min 3: 12 Heavy RKBS B1. TGU + KB Windmill x4; rest 30s/armB2. Hollow Bod lees meer...
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CrossFit Fitness WOD 16/12/2015 – CrossFit Rotown
A. EMOM24Min 1: Walking Lunges (aim for 45+ steps)Min 2: 8 Bent over Double KB row Min 3: 12 Heavy RKBS B1. TGU + KB Windmill x4; rest 30s/armB2. Hollow Bod lees meer...
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CrossFit Training Plan Competition 14/12/2015 – CrossFit Rotown
A. Front Squat; build to a tough 3 reps @20x1; rest as neededEvery 90s for 5 sets:3 @90% of AEvery 75s for 5 sets:5@85% of AB. EMOM16Odd: 1x CGBP @90% + 2x lees meer...
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CrossFit Performance WOD 14/12/2015 – CrossFit Rotown
A. Free Standing Hand Stand Practice- 10 Minutes*Against wall - shoulder taps alsoB. Strict Press 2,2,2,2,2,2; build across sets; rest 90s C. For Time:21-15-9 lees meer...
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CrossFit Fitness WOD 14/12/2015 – CrossFit Rotown
A. Free Standing Hand Stand Practice- 10 Minutes*Against wall - shoulder taps alsoB. Strict Press 2,2,2,2,2,2; build across sets; rest 90s C. For Time:21-15-9 lees meer...
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CrossFit OFF/Z1/CATCHUP 13/12/2015 – CrossFit Rotown
OFF/Z1/CATCHUPMobility: Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.Nutrition Preparation lees meer...
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CrossFit Training Plan Competition 12/12/2015 – CrossFit Rotown
A. Segmented Clean Grip Deadlift from a 2"Inch defecit4x1.1; reset 2=3sec between reps; rest 2:30 b/T setsB. Push Press2,2,2,2,2,2; build across sets; all a lees meer...
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CrossFit Performance WOD 12/12/2015 – CrossFit Rotown
A. Every 90s for 4 sets:60s Double Under Practice/Max DUB. 25 Minute AMRAP:4 MU20 DB Box Step Ups (alternating)7 Push Press 400M RunC. V-Ups; -4 Max x5; res lees meer...
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CrossFit Fitness WOD 12/12/2015 – CrossFit Rotown
A. Every 90s for 4 sets:60s Double Under Practice/Max DUB. 25 Minute AMRAP:8 Elevated Feet Ring Rows, Tough20 DB Box Step Ups (alternating)7 DB Push Press 4 lees meer...
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CrossFit The Traininplan Competition 11/12/2015 – CrossFit Rotown
A. EMOM92x TNG Power SnatchKeep these fast but tough should be around 85% of P. SnatchB. Every 75s for 8 sets:2x Snatch PullsNot touch and go reps, build ac lees meer...
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CrossFit Performance WOD 11/12/2015 – CrossFit Rotown
A1. TTB- 4-6x7; rest 30s+A2. Snap-To-Hollow- 8x6, R30sB. Hang Snatch- 3x1.1; rest 2:00*Reset each repC. 15 Minute AMRAP-30 DU20 Wall Balls15 Burpees5 Supina lees meer...
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CrossFit Fitness WOD 11/12/2015 – CrossFit Rotown
A1. Kipping Knees-To-Elbows/ TTB- 4-6x7; rest 30s+A2. Snap-To-Hollow- 8x6, R30sB. Hang Power Snatch- 3x1.1; rest 2:00*Reset each repC. 15 Minute AMRAP-30 DU lees meer...
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CrossFit Training Plan Competition 10/12/2015 – CrossFit Rotown
A. CGBP @20x1; Build to a heavy singleB. Every 2:00 for 6 sets3-4 reps @ 85%++"The Ghost"6 rounds of:1 minute of rowing (count cals not meters)1 minute of b lees meer...
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CrossFit Performance WOD 10/12/2015 – CrossFit Rotown
A. EMOM14Odd: 10m Death Marches Even: 5 HSPUB. Barefoot Romanian Deadlift- 8-10x3, @20x0, rest 90s +"The Ghost"6 rounds of:1 minute of rowing (count cals n lees meer...
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CrossFit Fitness WOD 10/12/2015 – CrossFit Rotown
A. EMOM14Odd: 10m Death Marches (tough) Even: 10 Gymnastic Pushups (elbows-in)B. Barefoot Romanian Deadlift- 8-10x3, @20x0, rest 90s +The Ghost6 rounds of:1 lees meer...
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CrossFit Training Plan Competition 09/12/2015 – CrossFit Rotown
"Working in Pairs:AMRAP30*P1: 3x Rounds1x Power Clean1x Hang Squat Clean2x Front Squat2x Split Jerkx3P2: Rest*Swap after each partner completes 3 cycles. Ca lees meer...
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CrossFit Performance WOD 09/12/2015 – CrossFit Rotown
"Working in Pairs:AMRAP30*P1: 3x Bear Complex (60/40)Power CleanFront SquatPush PressBack SquatPush Pressx3P2: Rest*Swap after each partner completes 3 cycl lees meer...
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CrossFit Fitness WOD 09/12/2015 – CrossFit Rotown
"Working in Pairs:AMRAP30*P1: 3x Bear Complex Power CleanFront SquatPush PressBack SquatPush Pressx3P2: Rest*Swap after each partner completes 3 cycles. Can lees meer...
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CrossFit Training Plan Competition 08/12/2015 – CrossFit Rotown
"A. EMOM27Min 1: 5-6 Back Squat @75%Min 2: 4-5 Weighted Pullups @ 85% of max Min 3: 5-6 Push Jerk B1. TGU + Windmill x5; rest 30s/armB2. 30 Wall Facing Shou lees meer...
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CrossFit Performance WOD 08/12/2015 – CrossFit Rotown
"A. EMOM27Min 1: Walking Lunges (aim for 42+ steps)Min 2: 8 Ring Rows w/2sec pause at the topMin 3: 10 Heavy RKBS B1. TGU + KB Windmill x3; rest 30s/armB2. lees meer...
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CrossFit Fitness WOD 08/12/2015 – CrossFit Rotown
"A. EMOM30Min 1: Reverse Walking Lunges (aim for 42+ steps)Min 2: Back Squats @ 85% x 5 repsMin 3: 10 Heavy RKBS lees meer...
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CrossFit OFF/Z1/CATCHUP 07/12/2015 – CrossFit Rotown
Mobility workChoose 1-2 Squat Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.Our video of the Squat Flow can be found lees meer...
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CrossFit WOD Fitness 06/12/2015 – CrossFit Rotown
A. Free Standing Hand Stand Practice- 10 Minutes *Against wall - shoulder taps also B. Strict Press- 3,3,3,3,3; build across sets; rest 90sC. For Time: 21-15-9 x 2 lees meer...
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CrossFit WOD Performance 06/12/2015 – CrossFit Rotown
A. Free Standing Hand Stand Practice- 10 MinutesStart to practice walking if possibleB. Strict Press- 3,3,3,3,3; build across sets; rest 90sC. For Time:15-1 lees meer...
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CrossFit Training Plan Competition 06/12/2015 – CrossFit Rotown
A. Front Squat; build to a tough 5 reps @20x1; rest as neededEvery 90s for 5 sets:4 @90% of AEvery 75s for 5 sets:3@85% of AB. EMOM18Odd: 1x CGBP @90% + 1x lees meer...
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CrossFit Training Plan Competition 05/12/2015 – CrossFit Rotown
A. Segmented Clean Grip Deadlift from a 2" defecit5x1.1; reset between reps; rest 2:30/setB. Push Press3x5; build across sets; all above 77.5% of last max*F lees meer...
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CrossFit WOD Performance 05/12/2015 – CrossFit Rotown
A. Every 90s for 5 sets:50s Double Under WorkB. 25 Minute AMRAP:12 C2B Pullups20 Alternating Jumping Lunges7 Strict HSPU400M RunC. V-Ups- Max Unbroken x3; r lees meer...
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CrossFit WOD Fitness 05/12/2015 – CrossFit Rotown
A. Every 90s for 5 sets:50s Double Under WorkB. 25 Minute AMRAP:Strict Pull-Ups / 8 Elevated Feet Ring Rows, Tough20 Alternating Jumping Lunges7 Pushups on lees meer...
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CrossFit Training Plan Competition 04/12/2015 – CrossFit Rotown
A. EMOM102x TNG Power SnatchKeep these fast but tough should be around 80%B. EMOM92x Snatch PullsNot touch and go reps, build across sets and reset between lees meer...
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CrossFit WOD Peformance 04/12/2015 – CrossFit Rotown
A1. Kipping Knees-To-Elbows- 7-8x5; rest 30s+A2. Snap-To-Hollow- 6x5, R30s B. Hang Snatch- 4x1.1; rest 90s*Reset each repC. 15 Minute AMRAP15 Wall-Balls15 T lees meer...
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CrossFit WOD Fitness 04/12/2015 – CrossFit Rotown
A1. Kipping Knees-To-Elbows- 7-8x5; rest 30s+A2. Snap-To-Hollow- 6x5, R30sB. Hang Power Snatch- 4x1.1; rest 90s*Reset each repC. 15 Minute AMRAP15 KBS (24/1 lees meer...
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CrossFit OFF/Z1/CATCHUP 03/12/2015 – CrossFit Rotown
OFF/Z1/CATCHUP *Mobility workChoose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Our video of the Thoracic Flow lees meer...
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CrossFit Training Plan Competition 02/12/2015 – CrossFit Rotown
A. Every 90s for 8 sets:Power clean + hang squat clean + Split jerkStart at 60% of squat clean and add 2.5kg each round+5 min @ 85%:2 Power Clean @ 90%4 kbs lees meer...
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CrossFit WOD Performance 02/12/2015 – CrossFit Rotown
A. EMOM6Odd: 15 Russian KB Swings, Tough Even: 10 Squat Jumps w/very light DBB. Good Mornings- 2-4x6, @20x0, rest 90s C. 6 sets on a 45s work/ 45s rest inte lees meer...
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CrossFit WOD Fitness 02/12/2015 – CrossFit Rotown
A. EMOM6Odd: 15 Russian KB Swings, Tough Even: 10 Squat Jumps w/very light DBB. Good Mornings- 2-4x6, @20x0, rest 90s C. 6 sets on a 45s work/ 45s rest inte lees meer...
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CrossFit Training Plan Competition 01/12/2015 – CrossFit Rotown
Working in Pairs:AMRAP30*8 Deadlift8 Hang Power Clean8 Front Squat8 STOHRun 200mOnly one partner works at a time - can't let go of the bar once you've start lees meer...
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