Workout du 28/11/2014

Front Squat
20 RM

WoD
5000m Rameur

Fin de séance
Tabatha timer (20 secondes effort / 10 de repos X 8)

Ischio (Swiss Ball)
Hollow Stand
KB Clean and Jerk 24 Kg (4 set each Arm)

Workout du 27/11/2014

Angie
For time
100 Tractions,
100 Pompes,
100 sit-ups,
100 squats.

Rameur
3000m

Fin de séance
Abs (Divers)
Mobility

Workout du 26/11/2014

Aujourd'hui travail en série de quelques mouvements typiques Crossfit

Thruster
5 x 10 Reps à 40Kg

Pull Ups
5x 10 réps

Soulevé de terre
5x 10 réps à 90/100Kg

Snatch
5x 10 Reps 40 Kg

Abs

Tabata Hollow Stand

50 Toes to bar

Workout du 25/11/2014

Part 1
10 x 3 reps Front Squat 90Kg

Part 2
EMOM 9 Minutes
Minutes 1-3 = 3 Power Clean 70%
Minutes 4-6 = 2 Power Clean 80%
Minutes 7-9 = 1 Power Clean 90%

Part 3 (WoD)
Elizabeth
For Time
21-15-9 réps
Clean 60Kg
Ring Dips

Workout du 24/11/2014

Happy Birthday to me!

“Thirty 3″
For time:
33 Burpees
33 Thrusters, 40kg
33 Pull-ups
33 Overhead Squats 40kg
33 Box-jumps

Complete against a continuously running 2 minute cycle with 33 Double-unders performed on the minute every 2 minutes. In the remaining time complete as much work as possible. Complete work chipper style.

Workout du 21/11/2014

Force

5x3 Power Snatch

Best effort

20RM back Squat

WoD
AMRAP 12 Minutes

5 stricts chest to bar, 500m Row, 10 KB snatch 20Kg (each arm)

Renforcement musculaire

3 rounds
10 Bulgarian Split Squat (each leg)
10 Glutes-Ham-Raises au banc GHD
1 minute de Gainage abdominal (plank)

récup du 20/11/2014

Séance de récup accès gym

Dans le désordre :

Chinese Plank

Hollow rock/stand/superman

Back Lever

L-Sit

Hanging Whipers

Plank

Hip Up

Pistols Squat

Fin de séance stretch et mobility

Sona

Workout du 19/11/2014

Force

every 2 minutes for 10 Minutes (5 sets)
Back Squat
Set 1  - 6 reps @65% (90)
Set 2  - 4 reps @75% (105)
Set 3  - 2 reps @80% (110)
Set 4  - 2 reps @85% (120)
Set 5  - 1 reps @90% (125)

(Maxi = 140kg)

WoD

For time:
50 Box jump, 24 inch box
50 Pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Workout du 18/11/2014

Benchmark WoD

Fran
For time
21-15-9 réps
Thrusters 42 Kg
Pull Ups

Skill 
OverHead Squat

Fin de séance
Abs
Hollow Rocks
Chinese Plank

Workout du 17/11/2014

Force

Push Press
3-3-3-3-3-3-3 réps

WoD
3 rounds for time of:
30 toes-to-bars
155-lb. clean and jerks, 15 reps (Scaling : C&J à 50 kg)

Workout du 14/11/2014

Endurance musculaire

Inverse Tabata push press, 50 kg.
Inverse Tabata front squat, 60 Kg.
Inverse Tabata deadlift, 100 Kg

Inverse tabata = 10 Secondes effort/20 Secondes repos => 8 rounds
2 Minute de repos entre les exercices


AMRAP 20 Minutes

5 burpees
15-foot rope climb, 1 ascent
30 double-unders

Sub for Rope Climb :
5 Pull ups
5 Knee to elbow
5 Squats

Fin de séance Mobility 

Workout du 13/11/2014

Force

Front Squat
7 x 5 réps (85 Kg)

WoD
EMOM 6 Minutes
5 C&J 60Kg

Abs Workout

L-Sit hold 5 x 20 seconds
Puis
10 Rounds
10 Hollow rocks
10 Superman

Auto-massage et Stretching

WoD du 12/11/12014

Après un long weekend plutôt détente...

Murph

Run 1km6
100 Tractions
200 Pompes
300 Squats
Run 1km6

Reprise des tractions ! Fuck la tendinite

Workout du 07/11/2014

Force

Recherche Maxi Squat Clean

Technique Snatch

EMOM 7 Minutes

• Snatch Pull 3 réps (80Kg)

Hang Snatch (Travail léger, focus sur la chute)

WoD (CF HQ "WEDNESDAY 141105")

On the C2 rower:
Pull a sub-1:25/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:25/500-m pace for as long as possible

score = time maintained at each pace. Scale split times as needed.

Workout du 06/11/2014

Force

Front Squat

10x3 réps 90Kg

WoD HardCore Challenge
For time
21-18-15-12-9-6-3 rép
SDHP 35Kg
Push Jerk 35Kg

Workout du 05/11/2014

Force

EMOM 10 minutes

2 Power Clean 80 Kg

Isolation (Muscu)
Curl Biceps
Epaules (elevation alteral)

Abs WoD
5 round
5 Toes to bar
10 Hollow Rock
15 SitUp

Workout du 04/11/2014

Force

Front Squat
5x7 à 80kg

Cardio (WoD)

Row 1000m
21 Deadlift 100Kg
21 Kb Swing 24 kg
Row 1000m
15 deadlift 100Kg
15 Kb Swing 24 Kg
Row 1000m
9 deadlift 100Kg
9 Kb Swing 24Kg

Travail triceps excentrique (tendinopathie)

Stretch and mobility