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
jeudi 6 août 2015
mercredi 5 août 2015
Workout du 05/08/2015
The Reckoning
Run 1,6km (1miles)
100 bodyblasters (burpeepullupskneestoelbows)
Run 1,6km
Run 1,6km (1miles)
100 bodyblasters (burpeepullupskneestoelbows)
Run 1,6km
Un Bodyblaster c'est ça ^^
mardi 4 août 2015
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
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
lundi 3 août 2015
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!
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 |
vendredi 31 juillet 2015
Workout du 31/07/2015
BADASS
WEEK12/DAY 3: UPPER BODY WORKOUT (Last day!)
1. Chin-ups: 1 x max reps
2a. 1-Arm, 3-Second Eccentric Front Lat Pulldowns: 2 x 10ea
2b. Standing DB Side Press: 2x10ea arm
3. Incline DB rear delt fles, thumbs up: 3x15
4. Eccentric BB Curls: 3x5 (“cheat” weight up, lower as slow as possible)
5. 45lb. Plate Core Circuit: 15ea. exercise, 2x thru
A) Standing Russian Twists
B) Standing Side Bends
C) Crunches, feet on flor
D) Crunches, legs at 90 degrees
E) Toe Touches
6. Push-up test: 1 x max reps of ‘regular’ push-ups
WEEK12/DAY 3: UPPER BODY WORKOUT (Last day!)
1. Chin-ups: 1 x max reps
2a. 1-Arm, 3-Second Eccentric Front Lat Pulldowns: 2 x 10ea
2b. Standing DB Side Press: 2x10ea arm
3. Incline DB rear delt fles, thumbs up: 3x15
4. Eccentric BB Curls: 3x5 (“cheat” weight up, lower as slow as possible)
5. 45lb. Plate Core Circuit: 15ea. exercise, 2x thru
A) Standing Russian Twists
B) Standing Side Bends
C) Crunches, feet on flor
D) Crunches, legs at 90 degrees
E) Toe Touches
6. Push-up test: 1 x max reps of ‘regular’ push-ups
jeudi 30 juillet 2015
Workout du 30/07/2015
Team WoD 2v2
Summer Fever WOD (for each team):
- 100 Deadlifts 225lbs (100Kg)
- 100 dumbell Ground to ovrhead 50lbs (25 Kg)
- 100 overhead walking lunges with 45lbs plate (20Kg)
- 100 Calories Row
- 100 toes to bar
- 100 burpees
Summer Fever WOD (for each team):
- 100 Deadlifts 225lbs (100Kg)
- 100 dumbell Ground to ovrhead 50lbs (25 Kg)
- 100 overhead walking lunges with 45lbs plate (20Kg)
- 100 Calories Row
- 100 toes to bar
- 100 burpees
mercredi 29 juillet 2015
Workout du 29/07/2015
BADASS
WEEK12/DAY 2: LOWER BODY WORKOUT
1. DB Squat Jumps, holding 10lb. DB’s: 5x5
2. Low box heel touches: 3x12ea leg (Remplacé par des pistols squat)
3a. Single leg supine hip thrust (foot elevated): 3x12ea leg
3b. DB Side Bends: 3x15ea side
4. Tabata-style Jump Rope: 20 seconds on, 10 seconds off. Go through this as many
times as you can handle!
WEEK12/DAY 2: LOWER BODY WORKOUT
1. DB Squat Jumps, holding 10lb. DB’s: 5x5
2. Low box heel touches: 3x12ea leg (Remplacé par des pistols squat)
3a. Single leg supine hip thrust (foot elevated): 3x12ea leg
3b. DB Side Bends: 3x15ea side
4. Tabata-style Jump Rope: 20 seconds on, 10 seconds off. Go through this as many
times as you can handle!
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