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CrossFit WOD Fitness 17/10/2015 – CrossFit Rotown
CrossFit Workout Of The Day Fitness + PerformanceA. Overhead Squat - build to a heavy load across sets5-5-5-5-55 min. restB. 15 min. AMRAP team WODPartner 1 lees meer...
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CrossFit WOD 16/10/2015 – CrossFit Rotown
CrossFit Workout Of The Day Fitness, Performance, CompetitionA. Thrusters (build the load across the sets)5-5-5-5-55 min. restB. "Fran" 21-15-9Thursters (42 lees meer...
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CrossFit WOD Competition 15/10/2015 – CrossFit Rotown
CrossFit Workout Of The Day CompetitionA. Four sets, not for time, of:Handstand Push Ups x 8-9 reps (strict - go to a 2"" deficit if this rep range is easy) lees meer...
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CrossFit WOD Performance 15/10/2015 – CrossFit Rotown
CrossFit Workout Of The Day PerformanceA. Four sets, not for time, of:Handstand Push Ups x 8-9 reps (strict - go to a 2"" deficit if this rep range is easy) lees meer...
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CrossFit WOD Fitness 15/10/2015 – CrossFit Rotown
CrossFit Workout Of The Day FitnessA. Every 8 minutes, for 40 minutes (5 sets) for times of:8 Alternating Single-Arm KB GTOH + 2 Reverse Lunge w/KB Overhead lees meer...
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CrossFit WOD Competition 14/10/2015 – CrossFit Rotown
CrossFit Workout Of The Day CompetitionA. Every 90 seconds, for 7:30 minutes (5 sets):1 Hang Clean + 1 Full Clean*Technique is the focus here; Start at 70 o lees meer...
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CrossFit WOD Performance 14/10/2015 – CrossFit Rotown
CrossFit Workout Of The Day PerformanceA. Every 90 seconds, for 7:30 minutes (5 sets):2 Snatch High Pulls + 1 Snatch*Technique is the focus here; Go no high lees meer...
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CrossFit WOD Fitness 14/10/2015 – CrossFit Rotown
CrossFit Workout Of The Day Fitness"A. EMOM12:Odd: Front Squat x 4-6 reps @30X1Even: Pronated Strict Pull-ups x 4-5 reps (add weight if these are easy) subs lees meer...
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CrossFit WOD Competition 13/10/2015 – CrossFit Rotown
CrossFit Workout Of The Day CompetitionA. Every 90 seconds, for 7:30 minutes (5 sets):1 Hang Clean + 1 Full Clean*Technique is the focus here; Start at 70 lees meer...
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CrossFit WOD Performance 13/10/2015 – CrossFit Rotown
CrossFit Workout Of The Day PerformanceA. Every 90 seconds, for 7:30 minutes (5 sets):2 Snatch High Pulls + 1 Snatch*Technique is the focus here; Go no high lees meer...
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CrossFit WOD Fitness 13/10/2015 – CrossFit Rotown
CrossFit Workout Of The Day FitnessA. EMOM16 (4 sets of each): Minute 1 – Push Press x 6 repsMinute 2 – Front Rack Reverse Lunges x 14 reps (7/leg)Minute 3 lees meer...
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CrossFit WOD 12/10/2015 – CrossFit Rotown
CrossFit Workout Of The Day Fitness, Performance, Competition5 rounds for time100KG Deadlift, 10 reps35KG Snatches, 10 reps10 Handstand Push-ups35KG Snatches lees meer...
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CrossFit WOD Competition 10/10/2015 – CrossFit Rotown
CrossFit Workout Of The Day CompetitionA. 5 sets of:Clean & Jerk x 1.1.1 (these are FULL cleans) Rest 8-10 seconds between singles. Rest 2 minutes between lees meer...
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CrossFit WOD Performance 10/10/2015 – CrossFit Rotown
CrossFit Workout Of The Day PerformanceA. 5 sets of:Clean & Jerk x 1.1.1 (these are FULL cleans)(Rest 8-10 seconds between singles). Rest 2 minutes between lees meer...
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CrossFit WOD Fitness 10/10/2015 – CrossFit Rotown
CrossFit Workout Of The Day FitnessA. Three sets:Deadlift 8-10 reps Tempo @21x245 sec. restHollow body hold 45-60 sec.B. 4 rounds for time:25 KB Swing25 Wal lees meer...
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CrossFit WOD Competition 09/10/2015 – 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)Rest 45 s lees meer...
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CrossFit WOD Performance 09/10/2015 – CrossFit Rotown
CrossFit Workout Of The Day PerformanceA. Four sets of:Single Leg KB Romanian Deadlift x 6-8 reps each side @21X1Rest 45 secondsHalf Kneeling Kettlebell Bot lees meer...
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CrossFit WOD Fitness 09/10/2015 – CrossFit Rotown
CrossFit Workout Of The Day FitnessA. Three sets of:Single Arm Dumbbell Bench Press x 8-10 reps/arm @2011Rest 60 secondsFarmer’s Carry x 100 Meters Rest 60 lees meer...
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CrossFit WOD Z1 Recovery 08/10/2015 – CrossFit Rotown
CrossFit Z1 Recovery work60:00 Rower/Running @ 10-20% RPEMinute 8:00 - Perform 6x TGU/Arm Minute 16:00 - 15s Passive Hang/ArmMinute 24:00 - 75m Bear Crawl lees meer...
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CrossFit WOD Competition 07/10/2015 – CrossFit Rotown
CrossFit Workout Of the Day for CF CompetitionFocus: Gymnastics, Structural, Balance, CP BatteryA. Four sets, not for time, of:Handstand Push Ups x 6-8 reps lees meer...
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CrossFit WOD Performance 07/10/2015 – CrossFit Rotown
CrossFit Workout Of the Day for CF PerformanceA. Four sets, not for time, of:Handstand Push Ups x 6-8 reps (strict - go to a 2" deficit if this rep range is lees meer...
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CrossFit WOD Fitness 07/10/2015 – CrossFit Rotown
CrossFit Workout Of the Day for CF FitnessA. Every 8 minutes, for 40 minutes (5 sets) for times of:8 Alternating Single-Arm DB Snatch + 2 Reverse Lunge w/KB lees meer...
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CrossFit WOD Competition 06/10/2015 – CrossFit Rotown
CrossFit Workout Of the Day for CF CompetitionFocus: Front Squat Intense, Higher Aerobic Power PiecesA. Every 2 minutes, for 14 minutes (7 sets):Front Squat lees meer...
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CrossFit WOD Performance 06/10/2015 – CrossFit Rotown
CrossFit Workout Of the Day for CF PerformanceFocus: Oly Progressions, MAP Inc. StructureA. Every 2 minutes, for 14 minutes (7 sets):Front Squat*Set 1 – 2. lees meer...
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CrossFit WOD Fitness 06/10/2015 – CrossFit Rotown
CrossFit Workout Of the Day for CF FitnessA. EMOM14:Odd: Front Squat x 6-8 reps @30X1Even: Supinated Strict Pull-ups x 3-4 reps (add weight if these are eas lees meer...
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CrossFit WOD Performance 05/10/2015 – CrossFit Rotown
CrossFit Workout Of the Day for CF PerformanceA. Every 90 seconds, for 9 minutes (6 sets):2 Snatch High Pulls + 1 Snatch*Technique is the focus here; Work f lees meer...
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CrossFit WOD 05/10/2015 – CrossFit Rotown
CrossFit Workout Of the Day for CF FitnessA. EMOM16 (4 sets of each):Minute 1 – Push Press x 8 repsMinute 2 – Front Rack Reverse Lunges x 16 reps (8/leg)Min lees meer...
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CrossFit WOD Competition 05/10/2015 – CrossFit Rotown
CrossFit Workout Of the Day for CF PerformanceA. Every 90 seconds, for 9 minutes (6 sets):1 Hang Clean + 1 Full Clean*Technique is the focus here; Start at lees meer...
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Day 6: CrossFit Meetweek 03/10/2015 – CrossFit Rotown
Day 5: CrossFit Meetweek Fitness/Performance/Competition"Helen"Run 400m21 KBS 12 PullupsRest 8:00Partner 1: Row 250m AFAPPartner 2: Hold 2 x 24kg KB in fron lees meer...
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Day 5: CrossFit Meetweek 02/10/2015 – CrossFit Rotown
CrossFit Meetweek Fitness/Performance/CompetitionA. Snatch Build to a 1RM; rest as neededB. DBRFESS; Build to 8RM/side; rest as needed+2k Row for time lees meer...
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Day 4: Restday – CrossFit Rotown
Day 4: CrossFit Meetweek Fitness/Performance/Competition60:00 Z1 (10-20% RPE)Work with minimal eccentric loading (Row/Swim/AD/Bike/Sled Drag). Work on your weaknesses. lees meer...
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Day 3: CrossFit Meetweek 30/09/2015 – CrossFit Rotown
Day 3: CrossFit Meetweek Fitness/Performance/CompetitionAMRAP 3015 KBS (24/16)400m Run30 DU / 60 SUWe will repeat this WOD on Thursday, because some people lees meer...
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Day 1: CrossFit Meetweek Competition 28/09/2015 – CrossFit Rotown
CrossFit Meetweek CompetitionA. Build to a 1RM Box Jump; rest 2:00+ - no more than 5 attemptsB. Build to a 1RM Back Squat; rest as neededC. Max Muscle Ups i lees meer...
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Day 1: CrossFit Meetweek Performance 28/09/2015 – CrossFit Rotown
CrossFit Meetweek PerformanceA. Build to a 1RM Box Jump; rest 2:00+ - no more than 5 attemptsB. Build to a 1RM Back Squat; rest as neededC. Build to a 1RM W lees meer...
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Day 1: CrossFit Meetweek Fitness 28/09/2015 – CrossFit Rotown
CrossFit Meetweek FitnessA. Build to a 1RM Box Jump; rest 2:00+ - no more than 5 attemptsB. Build to a 1RM Front Squat; rest as neededC. Max. 3 attempts to lees meer...
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CrossFit WOD 26/09/2015 – CrossFit Rotown
CrossFit Workout Of the Day for CF Fitness + Performance + Competition5 Rounds for time with a partner:80/60KG Deadlifts, 32 reps32 hanging hip touches, alt lees meer...
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CrossFit Competition WOD 25/09/2015 – CrossFit Rotown
CrossFit Workout Of the Day for CF CompetitionA.EMOM61x Split Jerk - start at 85% & build across setsB. DBRFESS @3010; 2-4x4; rest 45s/leg@80%30s Thrusters. lees meer...
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CrossFit Performance WOD 25/09/2015 – CrossFit Rotown
CrossFit Workout Of the Day for CF PerformanceA.EMOM61x Split Jerk - start at 85% & build across setsB. DBRFESS @3010; 2-4x4; rest 45s/leg@80%30s Thrusters lees meer...
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CrossFit Fitness WOD 25/09/2015 – CrossFit Rotown
CrossFit Workout Of the Day for CF FitnessA.EMOM61x Split Jerk - start at 85% & build across setsB. DBRFESS @3010; 2-4x4; rest 45s/leg@80%30s Thrusters. lees meer...
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Hoe je sterker, fitter en sneller wordt d.m.v. CrossFit
Hoe groter de spieren, hoe sterker je bent. Klopt dit wel? Je hebt bij CrossFit vast wel eens iemand gezien die heel sterk is maar niet perse hele grote spieren heeft. lees meer...
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CrossFit Competition WOD 24/09/2015 – CrossFit Rotown
CrossFit Workout Of the Day for CF CompetitionA. Segmented Snatch Deadlift; 2,2,2,2 @95%; rest 2:00B. Push Press; 1,1,1,1; rest 2:00 +15min gymnastics programming. lees meer...
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CrossFit Performance WOD 24/09/2015 – CrossFit Rotown
CrossFit Workout Of the Day for CF PerformanceA. Segmented Snatch Deadlift; 2,2,2,2 @95%; rest 2:00B. Push Press; 1,1,1,1; rest 2:00 +15min gymnastics programming. lees meer...
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CrossFit Fitness WOD 24/09/2015 – CrossFit Rotown
CrossFit Workout Of the Day for CF FitnessA. Segmented Snatch Deadlift; 2,2,2,2 @95%; rest 2:00B. Push Press; 1,1,1,1; rest 2:00 +15min gymnastics progressi lees meer...
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CrossFit Competition WOD 23/09/2015 – CrossFit Rotown
CrossFit Workout Of the Day for CF CompetitionAMRAP5 @80%3x Deadlifts @85%6x C2B Pullups18x Alternate Legs Jumping Lunges5:00 RestAMRAP5 @80%12x Back Squats lees meer...
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CrossFit Performance WOD 23/09/2015 – CrossFit Rotown
CrossFit Workout Of the Day for CF PerformanceAMRAP5 @80%3x Deadlifts @80%6x C2B Pullups18x Alternate Legs Jumping Lunges5:00 RestAMRAP5 @80%12x Back Squats lees meer...
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CrossFit Fitness WOD 23/09/2015 – CrossFit Rotown
CrossFit Workout Of the Day for CF FitnessAMRAP5 @80%3x Deadlifts @70%6x Pullups18x Alternate Legs Jumping Lunges5:00 RestAMRAP5 @80%12x Back Squats @65%9x lees meer...
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CrossFit Competition WOD 22/09/2015 – CrossFit Rotown
CrossFit Workout Of the Day for CF CompetitionA. 3-Position Snatch - 70%x1x2, 75%x1x3; rest 2:00B. Snatch Pull - 93%x5x5; rest 2:0060s Max Wall Balls60s Rest lees meer...
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CrossFit Performance WOD 22/09/2015 – CrossFit Rotown
CrossFit Workout Of the Day for CF PerformanceA. 3-Position Snatch - 70%x1x2, 75%x1x3; rest 2:00B. Snatch Pull - 93%x5x5; rest 2:0060s Max Wall Balls60s Res lees meer...
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CrossFit Fitness WOD 22/09/2015 – CrossFit Rotown
CrossFit Workout Of the Day for CF FitnessA. 3-Position Snatch - 78%x1x5; rest 2:00B. Snatch Pull - 98%x4x5; rest 2:00+60s Max Wall Balls60s Rest60s Burpees lees meer...
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CrossFit Competition WOD 21/09/2015 – CrossFit Rotown
CrossFit Workout Of the Day for CF CompetitionTAPER WEEK DAY #1A. Box Jump; 1,1,1,1,1,1 @95%; rest 60sB1. Back Squat @2010; 4,4,2,2; rest 60sB2. 3x Muscle Up lees meer...
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