Workout du 09/03/2015

Force

Push Press

EMOM 10 Minutes
3 Réps 70 Kg

WoD
30-20-10
Calorie Row
Bodyweight Back Squat (80Kg)

Temps 10min 57

Fin de séance automassage + Stretching

Workout du 05/03/2015

Skill

Pistol Squat
Jerk

EMOM 10'
10 Butterfly Pullups

or
Benchmark
100 Pullups for time

WoD

4 rounds for time of:
25 hip extensions
400-meter run

Sauna

Workout du 04/03/2015

Skill

Free HSPU
Pistol Squat

WoD
4 rounds for time of:
50-foot overhead walking lunge, 40kg. (Instead of 60)
25 GHD sit ups

Stretching Massage au Power Plate

Workout du 03/03/2015

WoD Foo

170-lb. bench presses, 13 reps
Then, complete as many rounds as possible in 20 minutes of:
7 chest-to-bar pull-ups
77 double-unders
170-lb. squat clean thrusters, 2 reps
28 sit-ups

(170-lb = 77kg)


Cardio
4 x 500m Rameur

Mobility and stretching

Workout du 02/03/2015

Open 2015 ( A Crossfit Antipolis)

Workout 15.1
Complete as many rounds as possible in 9 minutes of:
15 toes-to-bars
115-lb. deadlifts, 10 reps
115-lb. snatches, 5 reps

Workout 15.1a
6 minutes to find 1-rep-max clean and jerk

Perform both workouts on a 15-minute clock, start Workout 15.1a immediately after finishing 15.1.

Post rounds and reps completed for 15.1 and load for 15.1a to comments and/or register and submit your results as part of the 2015 Reebok CrossFit Games Open.

=> Score 128 réps et 189 lb

Je suis capable de mieux mais tant pis :-/

Workout du 27/02/2015

Séance découverte avec David

Echauffement

3 rounds

10 Squats
10 Dislocates
10 Double under
10 Sit Ups

Benchmark : 500m rameur (Course contre moi)

Initiation aux mouvements suivants : 

Kettlebell Swing
Burpee
Box Jump
Thruster

Wod (WORKOUT 11.2)
AMRAP 15 Minutes
9 Deadlifts (70kg/45kg)
12 Push-ups
15 Box jumps (24"/20")

Stretching

Workout du 26/02/2015

Eva

5 rounds for time of:
Run 800 meters
2-pood kettlebell swings, 30 reps
30 pull-ups

Some abs and Stretching