Workout du 31/08/2015

Reprise de l'entrainement à plein régime : 

 - 10Km rameur

temps = 40min27sec

WoD 27/08/2015

Retour après 5 jours de repos (vacances et recup)...

WoD Barbara
5 rounds for time :
20 Pull ups
30 Push Ups
40 Sit ups
50 Squats

3 minutes de repos entre les tours

Tous les tours bouclés en + ou - 4 minutes, ça va j'ai encore du jus ;)
(Pull Ups/ Push Ups and Sit ups unbroken)

Workout du 21/08/2015

Force
EMOM 12 Minutes Mixed Bench Press
Odd : Barbell Bench Press 2x 85% du max
Even : Dumbell Bench Press 5 x 30Kg

WoD
René :
7 rounds for time of:
Run 400 meters
21 walking lunges
15 pull-ups
9 burpees

Fin de séance 
Abs
21-15-9 Réps
Toes to bar
Hollow Rocks
SitUps

Workout du 20/08/2015

Team WoD 2V2

 AMRAP 30 Minutes
5 Pull Ups
10 Push Ups
15 Squat

One partner at time

=> Victoire de moi et Seb avec un score de 64 Rounds

Workout du 19/08/2015

Technique
Overhead Squat
10-10-10-10-10 réps

Wod 
Hardcore Challenge
21-18-15-12-9-6-3 reps for time
sumo deadlift high pull 75lbs
push press 75lbs

Fin de séance (Isolation)
3 rounds
A : DB Curl Biceps 12 réps
B : DB Shoulder press 12réps

Workout du 18/08/2015

Force
Squat Clean
1-1-1-1-1-1-1

Conditionning
WoD Eva :
5 rounds for time of:
Run 800 meters
30 Kettlebell swings (53/70)
30 Pull-ups

Skill
Double Unders

Workout du 17/08/2015

Force
EMOM 10 minutes Thruster
3 x 60 Kg

Conditionning
“Elizabeth”
21-15-9 Rep Rounds For Time Of:
Clean (135/95)
Ring Dips

Accessories
3X 10 Réps (A/B = SuperSet)
A: SEATED BENT-OVER REAR DELT RAISE
B: Front Raise (TRX)

Workout du 14/08/2015

Force

Power Clean
1-1-1-1-1-1-1 réps

WoD
For time

10 Burpees
50 Pull Ups
20 Burpees
40 Pull Ups
30 Burpees
30 Pull Ups
40 Burpees
20 Pull Ups
50 Burpees
10 Pull Ups

Finisher
Gym WoD
For quality
100 Hollow Rocks

Workout du 13/08/2015

Force

Heavy Dumbell Bench Press
1-2-3-4-5-4-3-2-1 réps

WoD Filthy 50

For time:
50 Box jump, 24 inch box
50 Jumping 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 12/08/2015

Force

Front Squat
EMOM 12 Minutes
3 réps 80% of 1RM

WoD
"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)

Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Fin de séance
Stretching and mobility

Workout du 11/08/2015

Force
Push Press
3-3-3-3-3


WoD KB Fever
1 fois le + vite possible. poids KB= (24kgs H, 12 kgs F) :

5 box jumps
5 pompes
5 kettlebell swing
10 box jumps
10 pompes
10 kettlebell swing
15 box jumps
15 pompes
15 kettlebell swing
20 box jumps
20 pompes
20 kettlebell swing
15 box jump
15 pompes
15 kettlebell swing
10 box jump
10 pompes
10 ketlebell swing
5 box jump
5 pompes
5 kettlebell swing

Finisher
Abs maker
5 tours
5 Toes To bar
max time L-Sit
15 Toe touch (With 45lb Plate)

Workout du 07/08/2015

Séance accès musculation athlétique : 

21-18-15-12-9-6-3 réps

Sumo DeadLift High Pull (35Kg)

Pull Ups

Dips

Box Jumps Lestés

Heavy reverse Crunch (Avec Sand Bag)

Fin de séance

10 rounds

10 Hollow Rocks

10 Superman

Workout du 06/08/2015

WoD (CF HQ du 04/08/2015)

Burpee + 185-lb. back-squat ladder
Rest 3 minutes
Burpee + 115-lb. shoulder-press ladder
Rest 3 minutes
Burpee + 245-lb. deadlift ladder

For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Cardio
8x 500m rameur
Rest 1 minute between sets

Workout du 05/08/2015

The Reckoning

Run 1,6km (1miles)

100 bodyblasters (burpeepullupskneestoelbows)

Run 1,6km

Un Bodyblaster c'est ça ^^

Workout du 04/08/2015

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Abs WoD

5 RFT
5 Toes to bar
10 Hollow rocks
15 Sit ups

Workout du 03/08/2015

Reprise des entrainements uniquement "Crossfit"

Aujourd'hui test du WoD Double DT avec le poids officiel => 70Kg

10 Rounds for time

12 Deadlifts
9 Hang Power Clean
6 Push Jerk

Le genre de WoD qui démontre que faire du Crossfit c'est savoir envoyer du cardio et de la force sur des exos techniques et pas uniquement se trémousser sur divers agrés avec des charges de pucelle!

Crossfit Games 2007

Crossfit Games 2015