Actueel
CrossFit WOD Performance 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...
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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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CrossFit WOD Fitness 06/11/2015 – CrossFit Rotown
A. EMOM8 (2 sets of each): Minute 1 – Push Press x 2 reps Minute 2 – Front Rack Reverse Lunges x 6 reps (3/leg) Minute 3 – Supinated Bent Over Row x 3 reps lees meer...
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CrossFit WOD 05/11/2015 – CrossFit Rotown
OFF/Z1/CATCHUPFor those who are training:A. Strength: Backsquat1 x 5 @40%1 x 5 @50%1 x 5 @60%1 x 5 @65%1 x 5 @70%1 x 5 @75%AMRAP @85%B. Metcon10 power clean lees meer...
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Food matters, big time in CrossFit
CrossFit, dan is het essentieel dat je lichaam kan putten uit goede brandstof.Groenten zouden de voornaamste bron moeten zijn voor je koolhydraten, lees meer...
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CrossFit WOD Fitness 04/11/2015 – CrossFit Rotown
"Cindy Gone Bad"1 Round of Cindy every 2:30 for 45:005 Pullups10 Pushups15 Air SquatsIf can't keep up with pace then turn it into a 45:00 AMRAP. lees meer...
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CrossFit WOD Competition 04/11/2015 – CrossFit Rotown
"Nate Gone Bad" Every 3:00 for 45:00: 1 Round of 'Nate'2 MU4 HSPU8 KB S(32/24) lees meer...
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CrossFit WOD Competition 03/11/2015 – CrossFit Rotown
A. 3 sets of:Clean & Jerk x 1.1. (these are FULL cleans)(Rest 10-12 seconds between singles)Rest 3:00 minutes between sets, and build over the course of the lees meer...
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CrossFit WOD Performance 03/11/2015 – CrossFit Rotown
A. 3 sets of:Clean & Jerk x 1.1 (these are FULL cleans)(Rest 10-12 seconds between singles)Rest 2:30 minutes between sets, and build over the course of the lees meer...
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CrossFit WOD Fitness 03/11/2015 – CrossFit Rotown
A. Four sets of:Sumo Deadlift x 4-6 reps @21x2 Rest 45 secondsSingle Arm Overhead KB Carry x 505 Meters/ArmRest 45 secondsFLR or Hollow Body Hold x 45-60 se lees meer...
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CrossFit WOD Fitness 02/11/2015 – CrossFit Rotown
Tabata Something ElseTabata Wall Balls (9/6)Tabata Kettlebell Swings (16/24)Tabata Push-UpsTabata SquatsThe Tabata interval is 20 seconds of work followed b lees meer...
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CrossFit WOD Competition 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 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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CrossFit WOD Fitness 26/10/2015 – CrossFit Rotown
CrossFit Workout Of The Day FitnessA. Four sets of:Sumo Deadlift x 6-8 reps @21x2 Rest 45 secondsOverhead KB Carry x 75 Meters/ArmRest 45 secondsHollow Body lees meer...
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CrossFit WOD 25/10/2015 – CrossFit Rotown
CrossFit Workout Of The DayIn Pairs complete the following:Run 800m20 KBS20 Wall BallsRun 600m40 KBS40 Wall BallsRun 400m60 KBS60 Wall BallsRun 200m80 KBS80 lees meer...
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CrossFit WOD 24/10/2015 – CrossFit Rotown
CrossFit Workout Of The Day"TEAM WOD"1600 meter run50 overhead squats with (15/20/PVC pipe)100 sit-ups150 double unders / 300 singles50 partner deadlifts (1 lees meer...
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CrossFit WOD Competition 23/10/2015 – CrossFit Rotown
CrossFit Workout Of The Day CompetitionA. Four sets, not for time, of:Handstand Push Ups x 10-12 reps (strict - go to a 2" deficit if this rep range is easy lees meer...
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CrossFit WOD Performance 23/10/2015 – CrossFit Rotown
CrossFit Workout Of The Day PerformanceA. Four sets, not for time, of:Handstand Push Ups x 10-12 reps (strict - go to a 2" deficit if this rep range is easy lees meer...
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CrossFit WOD Fitness 23/10/2015 – CrossFit Rotown
CrossFit Workout Of The Day FitnessA. Every 8 minutes, for 32 minutes (4 sets) for times of: 8 Russian KBS 12 Burpees24 Air Squats 48 SDHP Four sets of: Sin lees meer...
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CrossFit WOD Competition 22/10/2015 – CrossFit Rotown
CrossFit Workout Of The Day CompetitionA. Every 2 minutes, for 10 minutes (5 sets):Front Squat @ 22x1 ( 2 sec down, 2 sec pause in bottom, explode up, pause lees meer...
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CrossFit WOD Performance 22/10/2015 – CrossFit Rotown
CrossFit Workout Of The Day PerformanceA. Every 2 minutes, for 10 minutes (5 sets):Front Squat*Set 1 – 3 reps @ 85%*Set 2 – 2 reps @ 90%*Set 3 – 1 reps @ 95 lees meer...
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CrossFit WOD Fitness 22/10/2015 – CrossFit Rotown
CrossFit Workout Of The Day FitnessA. EMOM10:Odd: Front Squat x 3-5 reps @30X1Even: Pronated Strict Pull-ups x 5-6 reps (add weight if these are easy) subst lees meer...
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CrossFit WOD Competition 21/10/2015 – CrossFit Rotown
CrossFit Workout Of The Day CompetitionA. Every 90 seconds, for 6:00 minutes (4 sets):1 Hang Clean + 1 Full Clean*Technique is the focus here; Go no higher lees meer...
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CrossFit WOD Performance 21/10/2015 – CrossFit Rotown
CrossFit Workout Of The Day PerformanceA. Every 90 seconds, for 6:00 minutes (4 sets):2 Snatch High Pulls + 1 Snatch*Technique is the focus here; Go no high lees meer...
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CrossFit WOD Fitness 21/10/2015 – CrossFit Rotown
CrossFit Workout Of The Day FitnessA. EMOM12 (3 sets of each): Minute 1 – Push Press x 5 reps Minute 2 – Front Rack Reverse Lunges x 12 reps (6/leg) Minute lees meer...
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CrossFit WOD 20/10/2015 – CrossFit Rotown
CrossFit Workout Of The Day Fitness, Performance, CompetitionOFF/Z1/CATCHUP for those who have been training the last two/three days on a row. For all the r lees meer...
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CrossFit WOD Performance + Competition 19/10/2015 – CrossFit Rotown
CrossFit Workout Of The Day Performance + Competition"Daniel"50 Pullups400m Run21 Thrusters (42.5/35)400m Run21 Thrusters (42.5/35)400m Run50 Pullups lees meer...
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CrossFit WOD Fitness 19/10/2015 – CrossFit Rotown
CrossFit Workout Of The Day Fitness"Daniel"50 Pullups400m Run21 Thrusters (42.5/35)400m Run21 Thrusters (42.5/35)400m Run50 Pullups lees meer...
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CrossFit WOD Competition 18/10/2015 – CrossFit Rotown
CrossFit Workout Of The Day CompetitionA. 4 sets of:Clean & Jerk x 1.1.1 (these are FULL cleans)(Rest 10-12 seconds between singles)Rest 2:30 minutes betwee lees meer...
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CrossFit WOD Performance 18/10/2015 – CrossFit Rotown
CrossFit Workout Of The Day PerformanceA. 4 sets of:Clean & Jerk x 1.1.1 (these are FULL cleans)(Rest 10-12 seconds between singles)Rest 2:30 minutes between lees meer...
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CrossFit WOD Fitness 18/10/2015 – CrossFit Rotown
CrossFit Workout Of The Day FitnessA. Three sets of:Sumo Deadlift x 8-10 reps @21x2Rest 45 secondsBottom Up KB Carry x 75 Meters/ArmRest 45 secondsHollow lees meer...
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CrossFit WOD Competition 17/10/2015 – CrossFit Rotown
CrossFit Workout Of The Day CompetitionA. Four sets (not for time) of:Single Leg KB Romanian Deadlift x 6-8 reps each side @21X1 (ideally barefoot & hevaier lees meer...
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