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