Workout du 04/03/2016

Workout 16.2 

Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

Beginning on a 4-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Beginning on a 4-minute clock, complete as many reps as possible of:
  25 hanging knee raises
  50 single-unders
  15 squat cleans, 95 / 55 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  13 squat cleans, 115 / 75 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  11 squat cleans, 135 / 95 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  9 squat cleans, 155 / 115 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  7 squat cleans, 185 / 135 lb.

Stop at 20 minutes.

Fin de séance

100 burpees

Workout du 03/03/2016

Barbara

5 rounds avec 3:00 de repos entre les rounds
20 tractions
30 pompes
40 Sit Ups
50 squats

Fin de séance 
100 Burpees

Workout du 02/03/2016

• Force

Split jerk 1-1-1-1-1-1-1 reps7 

• 7Minute Up Ladder

3 Kettlebell Swings 53/35
3 Wall Balls 20/14
Work goes 3+3, 6+6, 9+9, and so on until 7 minutes is up.

• Accessory Work

Hip Extension: 4 Sets Of 10
Rest 90-120 seconds between sets. Add load if able.


Good Morning: 4 Sets Of 10
Rest 90-120 seconds between sets. Heavy as possible.

Ring Dips: 10 Minutes Practice

Workout du 01/03/2016

WOD
“Hawks” – AQAP:
1000m Row
50 Deadlifts 225/155
50 Thrusters 95/65
50 Box Jumps 30/24
50 Burpees
50/Side Overhead Walking Lunges 45/25
100 Double-Unders

Extra Work
Hollow Position: Accumulate 3 Minutes
Keep track of total time and attempts to complete.

Handstands: 10 Minutes Practice
Work on any facet of a Handstand Hold/Walk/Push-up.

Impressionnant!!!!

Workout du 29/02/2016

Chelsea hard edition

EMOM 30 min
5 Pull Ups
5 Burpees
15 Squats

La petite modification qui tue

Fin de séance
Tabata Sit Up

Workout du 26/02/2016

Séance freestyle

Idées en fonction du monde, des participants

• Chauffe avec 100 Burpees.
• Test du 16.1 dans les conditions pourris d'un globogym
• Gym Skills (Gainage/handstand walk etc..)
• Chelsea sur 50 Minutes
• Finish avec 100 Burpees
• Heavy Deadlift
• 10Km Rameur
• Rameur 30 Minutes : 30secON/30secOFF min distance 140m

Crossfit Games 2016

Workout du 25/02/2016

Echauffement 100 Burpees (comme hier)

WoD
EMOM 40 Minutes

Min1 : Sprint 200m (On laissera le tapis tourner)
Min2 : 10 chest to bar Pull Up
Min3 : 10 dumbells Walking Lunges
Min4 : 3 Clean And Jerk (60Kg)