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

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

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