Author: Karo

WOD du mercredi 7 juin 2017

Plateau 21-15-9-15-21 Deadlift 225/155 Push ups Db push press 45/25 Rosemont Push Jerk Find your 5 rep max. then 21-15 9 Pull ups Medball clean Crossfit Original Clean & Jerk 5-5-3-3-3-1-1-1-1 Défi Crossfit 21-15-9 power clean 135/95 ring dips Post your scores to the Whiteboard.

WOD du vendredi 2 juin 2017

Plateau 18-15-12 Calorie row Power snatch 95/65 suivi immédiatement 18-15-12 T2B OHS Rosemont 5 rounds 400m course 15 power snatch 95/65 Crossfit Oiginal 10 x 200-meter sprints Rest as needed between efforts. Défi Crossfit “Cindy” As many rounds as possible in 20 min: 5 Pull-ups…

WOD du jeudi 1er juin 2017

Plateau & Rosemont 5 rounds 200m course 15 burpees 15 wall ball 15 kb swing 24/16 Crossfit Original 15-12-9 reps for time of: Double body-weight deadlifts 3/4 body-weight shoulder presses Défi Crossfit 4 rounds 500m row 15 burpees Post your scores to the Whiteboard.

WOD du lundi 29 mai 2017

Plateau & Plateau “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run *Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it….

WOD du vendredi 26 mai 2017

Plateau & Rosemont Back Squat 3-3-3-3-3 then Tabata alterné 16 rounds kb swing 32/24 wall ball Crossfit Original 3 rounds for time of: 20 one-legged squats with a 45-lb. dumbbell, alternating 30 GHD sit-ups Defi Crossfit 3 rounds time cap 8 min 10 hang power…

WOD du jeudi 25 mai 2017

Plateau & Rosemont 27-21-15-9 2x db walking lunges (no rx weight) db clean toe to bar Crossfit Original 2017 Regional Event 5 21-15-9 reps for time of: Muscle-ups Single-arm overhead squats Men use an 80-lb. dumbbell Women use a 55-lb. dumbbell Defi Crossfit 10 min…

WOD du mardi 23 mai 2017

Plateau “Barbara” 5 rounds, time each round: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *Rest precisely three minutes between each round. Rosemont 5 Rounds: 10 HSPU 15 back squat 135/95 20 jump over box Rest 3:00 between rounds. Crossfit Original Rest day ou 1…

WOD du jeudi 18 mai 2017

Plateau “Fran” 21-15-9 reps, for time: Thruster (95 lbs) Pull-ups Rosemont For time 2000m row 200 double unders 1600m course Crossfit Original AMRAP 20 minutes of: Run 400 meters Max rep body-weight overhead squats Défi Crossfit 7 rounds (time cap 10min) 7 deadlift 225/155 7…

WOD du mardi 16 mai 2017

Plateau 21-15-9 deadlift 225/155 400m course Rosemont “Eva” 5 rounds for time of: Run 800 meters 30 Kettlebell swings (2 pood) 30 Pull-ups Crossfit Original For time: 100-ft. dumbbell overhead walking lunge 100 double-unders 50 wall-ball shots 15-ft. rope climb, 10 ascents 50 wall-ball shots…