Actueel
CrossFit WOD Performance 01/12/2015 – CrossFit Rotown
Working in Pairs:AMRAP30*8 DB Renegade Row8 DB Squat Clean8 DB Thruster8 BurpeesRun 200mOnly one partner works at a time lees meer...
Reacties (0)
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...
Reacties (0)
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...
Reacties (0)
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...
Reacties (0)
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...
Reacties (0)
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...
Reacties (0)
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...
Reacties (0)
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...
Reacties (0)
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...
Reacties (0)
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...
Reacties (0)
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...
Reacties (0)
CrossFit WOD Fitness 27/11/2015 – CrossFit Rotown
A. Every 90s for 5 sets:40s Double Under WorkB. 25 Minute AMRAP:8 Supinated Bent Over Rows, Tough20 Jerk Grip OH Lunges 7 Push Press, same weight as Rows400 lees meer...
Reacties (0)
CrossFit Training Plan Competition 26/11/2015 – CrossFit Rotown
CrossFit Training Plan CompetitionA. EMOM103x TNG Power SnatchKeep these fast but toughB. EMOM102x Snatch PullsNot touch and go reps, build across setsC. 6 lees meer...
Reacties (0)
CrossFit WOD Performance 26/11/2015 – CrossFit Rotown
A1. Kipping Knees-To-Elbows- 8-9x5; rest 30s+A2. Snap-To-Hollow- 6x4-5, R30sB. Hang Power Snatch- 3x1.1.1; rest 90s*Reset each repC. 15 Minute AMRAP-15 Wall lees meer...
Reacties (0)
CrossFit WOD Fitness 26/11/2015 – CrossFit Rotown
A1. Kipping Knees-To-Elbows- 8-9x5; rest 30s+A2. Snap-To-Hollow- 6x4-5, R30sB. Hang Power Snatch- 3x1.1.1; rest 90s*Reset each repC. 15 Minute AMRAP15 Walle lees meer...
Reacties (0)
CrossFit Training Plan OFF/Z1/CATCHUP 24/11/2015 – CrossFit Rotown
CrossFit Training Plan OFF/Z1/CATCHUP day.For those training today:AMRAP2020 Thrusters (60/40KG)20 Supinated Grip Pull-ups20 Burpees lees meer...
Reacties (0)
CrossFit Training Plan Competition 24/11/2015 – CrossFit Rotown
CrossFit Training plan CompetitionWorking in Pairs:AMRAP30*1 Rope Climb10 TTB3 Snatch @75%3 MUOnly one partner works at a time lees meer...
Reacties (0)
CrossFit WOD Performance 24/11/2015 – CrossFit Rotown
CrossFit Rotown Rotterdam: Workout Of the DayA. EMOM8 Odd: 12 Russian KB Swings, Tough Even: 6 Squat Jumps w/very light DBB. Good Mornings- 3-5x5, @20x0, re lees meer...
Reacties (0)
CrossFit WOD Fitness 24/11/2015 – CrossFit Rotown
CrossFit Rotown Rotterdam: Workout Of the DayA. EMOM8 Odd: 12 Russian KB Swings, Tough Even: 6 Squat Jumps w/very light DBB. Good Mornings 3-5x5, @20x0, res lees meer...
Reacties (0)
CrossFit Training plan Competition 23/11/2015 – CrossFit Rotown
CrossFit Training plan Competition. A. Every 90s for 10 sets:Power clean + hang squat clean + Split jerkStart at 50% of squat clean and add 2.5kg each round+3 min @ 85%:1 burpee ring muscle-up lees meer...
Reacties (0)
CrossFit Trainingplan Performance 23/11/2015 – CrossFit Rotown
Working in Pairs:AMRAP30*1 Rope Climb10 Cal Row15 Pushups6 STOH (50/35)Only one partner works at a time lees meer...
Reacties (0)
CrossFit WOD Fitness 23/11/2015 – CrossFit Rotown
Working in Pairs:AMRAP30*1 Supine to standing rope climb (partner towel supine ...)10 Sumo Deadlift High Pull / 10 Cal row10 Pushups6 STOH (42.5/30)Only one lees meer...
Reacties (0)
CrossFit Trainingplan Competition 22/11/2015 – CrossFit Rotown
In Pairs:*One person working at a time25 Minute AMRAP:2 Power Snatch (60/40)2 Overhead Squat (60/40)2 Muscle Ups* Add two reps each round lees meer...
Reacties (0)
CrossFit WOD Performance 22/11/2015 – CrossFit Rotown
In Pairs:*One person working at a time25 Minute AMRAP:2 Power Snatch (50/35)2 Overhead Squat (50/35)2 Toes-To-Bar* Add two reps each round lees meer...
Reacties (0)
CrossFit WOD Fitness 22/11/2015 – CrossFit Rotown
In Pairs:*One person working at a time25 Minute AMRAP:2 Alternating DB Snatches, Tough2 Double KB Front Rack Squats, Tough2 Ball Slams* Add two reps each ro lees meer...
Reacties (0)
CrossFit OFF/Z1/Catchup 21/11/2015 – CrossFit Rotown
OFF/Z1/CATCHUPFor those who are training today:For time:15 squat cleans 30 toes-to-bars30 box jumps, 24/20-inch box15 muscle-ups30 shoulders-to-overheads 30 lees meer...
Reacties (0)
CrossFit Trainingplan Competition 20/11/2015 – CrossFit Rotown
CrossFit Rotown Rotterdam: Trainingplan CompetitionA. Front Squat; build to a tough 6 reps @20x1; rest as neededThen4x6 @90% of AB. EMOM20Odd: 1x CGBP @85%+ lees meer...
Reacties (0)
CrossFit WOD Performance 20/11/2015 – CrossFit Rotown
CrossFit Rotown Rotterdam: Workout of the DayA. 10:00 free handstand practiceB. Press- 8x4; build across sets; rest 90sC. For Time:21-15-9Front Squats (60/4 lees meer...
Reacties (0)
CrossFit WOD Fitness 20/11/2015 – CrossFit Rotown
CrossFit Rotown Rotterdam: Workout of the DayA. Free Standing Hand Stand Practice- 10 Minutes*Against wallB. Press- 8x4; build across sets; rest 90sC. For T lees meer...
Reacties (0)
CrossFit Trainingplan Competition 19/11/2015 – CrossFit Rotown
CrossFit Rotown Rotterdam: Trainingplan CompetitionA. Segmented Clean Grip Deadlift from a 2" defecit5x1.1.1; reset between reps; rest 2:00/setB. Push Press lees meer...
Reacties (0)
CrossFit WOD Performance 19/11/2015 – CrossFit Rotown
CrossFit Rotown Rotterdam: Workout of the Day A. Every 90s for 6 sets:40 Double UndersB. 25 Minute AMRAP:30 Row/Airdyne Calories8 Renegade Rows, Tough30 Plate Overhead Walking Lunges, Tough8 Hip Airplan lees meer...
Reacties (0)
CrossFit WOD Fitness 19/11/2015 – CrossFit Rotown
A. Every 90s for 6 sets:30s Double Under WorkB. 25 Minute AMRAP:30 Sumo Deadlift Highpull 8 Supinated Bent Over Rows, Tough30 Plate Overhead Walking Lunges, lees meer...
Reacties (0)
CrossFit Trainingplan Competition 18/11/2015 – CrossFit Rotown
A. EMOM102x TNG Power SnatchKeep these fast but toughB. EMOM103x Snatch PullsNot touch and go reps, build across setsC. 5 sets @ 90%:1 min burpees, 6” targe lees meer...
Reacties (0)
CrossFit WOD Performance 18/11/2015 – CrossFit Rotown
A1. Kipping Knees-To-Elbows- 8-10x4; rest 30s+A2. Snap-To-Hollow- 5x4; rest 30sB. Hang Squat Snatch- 4x 1.1; rest 90s*Reset each repC. 15 Minute AMRAP10 KB lees meer...
Reacties (0)
CrossFit WOD Fitness 18/11/2015 – CrossFit Rotown
A1. Kipping Knees-To-Elbows- 8-10x4; rest 30s+A2. Snap-To-Hollow- 5x4, R30sB. Hang Power Snatch 4x1.1.1; rest 90s*Reset each repC. 15 Minute AMRAP10 Russian lees meer...
Reacties (0)
CrossFit WOD 17/11/2015 – CrossFit Rotown
Today is restday: OFF/Z1/CATCHUP for Fitness, Performance and Competition groups.CrossFit Trainingplan WOD for those who train today:6 Rounds For Time:15 Wa lees meer...
Reacties (0)
CrossFit Trainingplan Competition 16/11/2015 – CrossFit Rotown
CrossFit #Trainingplan CompetitionA. Every 90s for 10 sets:Power clean + hang squat clean + Split jerkStart at 50% of squat clean and add 2.5kg each round+3 lees meer...
Reacties (0)
CrossFit WOD Performance 16/11/2015 – CrossFit Rotown
A. EMOM8Odd: 10 Russian KB Swings, ToughEven: 5 Squat JumpsB. Good Mornings @20x0; 3-5x4; rest 90sC. 6 sets on a 45s work/ 45s rest interval:6 Deadlifts (10 lees meer...
Reacties (0)
CrossFit WOD Fitness 16/11/2015 – CrossFit Rotown
A. EMOM8Odd: 10 Russian KB Swings, ToughEven: 5 Squat JumpsB. Good Mornings- 6-8x4, @20x0, rest 90sC. 6 sets on a 45s work/ 45s rest interval:8 KB Deadlifts lees meer...
Reacties (0)
CrossFit WOD Competition 15/11/2015 – CrossFit Rotown
A. Build to a 1RM OHS; rest as neededB. Max UB C2B Pullups; 3 attempts to establish a max set; rest 3-4:00For time: Matt16 deadlifts, 125 kg16 hang power cl lees meer...
Reacties (0)
CrossFit WOD Performance 15/11/2015 – CrossFit Rotown
A. Build to a 1RM OHS; rest as neededB. Max UB C2B Pullups; 3 attempts to establish a max set; rest 3-4:00For time Matt16 deadlifts, 125 kg16 hang power cle lees meer...
Reacties (0)
CrossFit WOD Fitness 15/11/2015 – CrossFit Rotown
A. Front Squat; Build to a 1RM; rest as needed B. Strict Pullups; 3 attempts to establish a max set; rest 3-4:00For time 1/2 Matt8 deadlifts, 125 kg8 hang p lees meer...
Reacties (0)
CrossFit WOD Competition 14/11/2015 – CrossFit Rotown
A. Build to a 1RM SnatchB. Build to a 1RM Push Press+AMRAP127 Burpees200m Sprint7 Thrusters lees meer...
Reacties (0)
CrossFit WOD Performance 14/11/2015 – CrossFit Rotown
A. Build to a 1RM SnatchB. Build to a 1RM Push Press+AMRAP127 Burpees200m Sprint7 Thrusters lees meer...
Reacties (0)
CrossFit WOD Fitness 14/11/2015 – CrossFit Rotown
A. Build to a 1RM Push Press; rest as needed - Beginners: 3 x 5 Press + Push PressB. Front Rack Reverse Lunge to an 8RM/leg; rest as needed lees meer...
Reacties (0)
CrossFit WOD 13/11/2015 – CrossFit Rotown
OFF/Z1/CATCHUP Training for who has been at least to three training days this week.For the rest: WOD*90 Air Squats80 Sit-Ups70 Lunges60 Russian Kettlebell S lees meer...
Reacties (0)
CrossFit WOD Competition 12/11/2015 – CrossFit Rotown
A. 1RM Back Squat; rest as needed+"Murph"1mile run100 Pullups200 Pushups300 Air Squats1 Mile RunBreak up reps as needed lees meer...
Reacties (0)
CrossFit WOD Performance 12/11/2015 – CrossFit Rotown
A. 1RM Back Squat; rest as needed+"Murph"1mile run100 Pullups200 Pushups300 Air Squats1 Mile RunBreak up reps as needed lees meer...
Reacties (0)
CrossFit WOD Fitness 12/11/2015 – CrossFit Rotown
1/2 Murph800 meter Run50 Pullups100 Pushups150 Squats800 meter RunBreak up reps as needed lees meer...
Reacties (0)
CrossFit WOD Competition 11/11/2015 – CrossFit Rotown
A. Build to a 1RM Clean & Jerk+Fight Gone Better1:00 Wall Balls1:00 KBS (24/16)1:00 BJSD (box jump step down)1:00 Push Press1:00 Row (Cals)1:00 Restx3 Round lees meer...
Reacties (0)