Workout du 31/05/2016

Force

EMOM 12
3 Power Clean 80Kg

Hildy

100-calorie row
75 thrusters, 45-lb. barbell
50 pull-ups
75 wall-ball shots, 20-lb. ball
100-calorie row

Workout du 30/05/2016

5 participants

EMOM 50 (Oui c'est long)

12/9 Cal Rameur (A bloque!)
10 Thrusters (30/20)
10 Burpees
15 KB Swing (24/16)
10 Release Push Up

Workout du 27/05/2016

The Reckoning

Run 1,6Km
100 BodyBlasters (Burpee+PullUp+Knee to elbow)
Run 1,6Km

Abs
5 rounds
5 toes to bar
10 Hollow Rock
15 Sit ups

Workout du 26/05/2016

Fran ++

27-21-15 reps for time of:
95-lb. thrusters
Pull-ups
Skill : Double Under
New PR 120

Workout du 25/05/2016

Début de séance

Bring Sally Up Push Up

WoD (degressif)
21/18/15/12/9/6/3

Bench Press 60 Kg
Barbell Curl Biceps 30 kg
Dumbell alternating Power Snatch 20Kg
Burpee
Overhead Walking Lunge 20Kg

Workout du 24/05/2016

Force

1) Front Squat: 5 x 10 réps

2) Super Set
Press/Legs extension (pour changer)
3 séries de 10

WoD
15-12-9 – AQAP:
Power Cleans 115/75
Burpee Lateral Bar Hop
400m Run

Fin de séance

5 rounds NOT for time
10 Back Extension (+10 Kg or more)
10 Hollow Rocks

Workout du 23/05/2016

"Filthy 50"

50 reps for time of:

Box Jumps, 24,20
Jumping Pull ups
KBS, 16/12 kg
Walking Lunge Steps
Knee to Elbow
Push Press, 20/10 kg
Back Ext.
Wall Balls, 9/6 kg
Burpees
Double Unders

Fin de séance
Bring Sally Up Push Ups (Mode dégradé!)

            ANNIE THORISDOTTIR ET RICH FRONING

Workout du 19/05/2016

For time :

run 1 Km
75 Wall Ball
50 Push Up
25 Chest to bar
50 Box Jump Over
75 Push Press (30/20)
run 1km

Workout du 18/05/2016

Jeux de carte

Pique : Goblet Squat
Trefle : Sit Up
Carreau : Push up
Coeur : Pull up

Jokers : 50 Burpees

Fin de séance rolling and stretching

Workout du 17/05/2016

"The Seven"

Seven rounds for time of:

7 Handstand push-ups
135 pound Thruster, 7 reps (60Kg)
7 Knees to elbows
245 pound Deadlift, 7 reps (110Kg)
7 Burpees
7 Kettlebell swings, 2 pood (32 Kg)
7 Pull-ups

Workout du 16/05/2016

10 Km Rameur (39:24)

Puis
Abs
5 Tours
5 Toes to bar
10 Holow Rocks
15 Sit Ups

Fin de séance
Dumbells Bench Press
5 Series 20/15/12/10/8

Workout du 13/05/2016

1) Front Squat: 5 Reps Every 2:00 X 5 Sets
Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 4/11/16 for loading.

2) Barbell Back Rack Split Squats: 7/Side Every 2:00 X 4 Sets
This should be done as a continuation of your Front Squats starting at 12:30 on the clock. Load with around 30-40% of your 1RM Back Squat. Perform all 10 reps on 1 Leg before switching to the other.
Puis :

3) AQAP:
800m Run
15 Power Cleans 135/95
30 Pull-Ups
15 Power Cleans 135/95
800m Run

Workout du 12/05/2016

10 Rounds For Time

4 Bar Muscle Up
7 Strict HSPU
12 KB Snatch (24 Kg)

Workout du 11/05/2016

Warmup

EMOM 5 mins
5 pull ups
10 Push Ups
15 Squat

Force

DeadLift
For Load
5-5-3-3-1-1-1-1

WoD
AMRAP 10 Minutes
50 double-unders
60Kg back squats, 10 reps

Finisher
5 rounds not for time
10 back extension (with 10Kg plate or more)
20 Hollow Rocks

Alexey Lovchev 264Kg C&J WR

Workout du 10/05/2016

Warm up
EMOM10
10 Burpees

Force

Thruster 5-5-3-3-3-1-1-1-1 reps

WoD

For time:
1,000-meter row
100 push-ups
750-meter row
75 push-ups
500-meter row
50 push-ups

Workout du 06/05/2016 (Crossfit Valence)

Drop In dans la box Crossfit Valence 

Une box relativement grande avec du super matériel Eleiko

Obligé d'envoyer quelques barres du coup :p

Technique

EMOM 10 Minutes
5 Clean & Jerk à 60 Kg

Force

C&J
Augmentation progressive de la charge en monorep jusqu'a 100 Kg
(ça faisait longtemps)

WoD du jour de la box

2 Min max KB Swing 28 Kg (54)
2 min max box jump (45)
2 min rest puis

150 Pull Ups (117)
Cap time 10 Minutes


Test de la piste de Sleg Drag

Workout du 04/05/2016

Echauffement 

Bring Sally Up Push Up

WoD1
For time:
1,200-meter run
75 pull-ups
800-meter run
50 pull-ups
400-meter run
25 pull-ups

WoD 2
Cap Time 8 Minute

10-9-8-7-6-5-4-3-2-1
Snatch 50 Kg
Burpee Over The Bar

Workout du 03/05/2016

Front Squat

5x7 réps

Dumbell Walking Lounge

5 x 20m (2x20Kg)

WoD

4 4-minute rounds of:
15 wall ball shots, 20-lb. ball to 12-foot target
30 medicine ball cleans, 20-lb. ball
Row for max calories

Score is row calories

Rest 3 minutes between rounds.


Isolation

Superset
Isolation Ischio
3x 15 Relever de jambe au Swiss ball
Abs
3 x 8 Strict Toes to bar

Workout du 02/05/2016

WoD
For time

- 400m course
- 21 thrusters / 21 burpees
- 400 course
- 18 thrusters / 18 burpees
- 400 course
- 15 thrusters / 15 burpees
- 400 course
- 12 thrusters / 12 burpees
- 400 course
- 9 thrusters / 9 burpees
- 400 course
- 6 thrusters / 6 burpees
- 400 course
- 3 thrusters / 3 burpees


Fin de séance

3 rounds
10 Toes to bar
20 KB Swing
30 Hollow rocks
40 DUs