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WOD du mercredi 22 aout 2018

Plateau “Helen” 3 rounds for time: 400 meter run 21 kettlebell swings (1.5 pood) 12 pull-ups Rosemont Snatch Balance 3-3-3-3-3-(3-3) Crossfit Original Rest day ou 1 des 3 wod suivants: Hang Power Clean 5-5-5-5-5 or 5 2-minute rounds of: 10 burpees 200-m sprint Max-rep burpees…

WOD du mardi 21 aout 2018

Plateau AMRAP 15 min 50 double unders 25 burpee on plate 15 dumbell hang squat clean (50/35) Rosemont 5rds 5 deficit hspu 2×45# 15 cal row Time cap: 13min Crossfit Original “JBo” Complete as many rounds as possible in 28 minutes of: 115-lb. overhead squats,…

WOD du lundi 20 aout 2018

Plateau 4 rounds 4 min AMRAP 3 muscle up 5 deadlift (245/165) 7 pistols Rosemont Hang Power Clean 3-3-2-2-2-1-1-1-1 Crossfit Original 5 2-minute rounds of: 10 burpees 200-m sprint Max-rep burpees Rest 3 minutes between rounds. Défi Crossfit Full Clean 3-3-3-3-3 Post your scores to…

WOD du vendredi 17 aout 2018

Plateau Technique de front squat (3-3-3-3-3 la forme doit être impeccable) 3 Rounds: 10 Chest to Bar Pull-ups 10 Front Squats (165/115) 10 Burpees Time cap 12 min Rosemont “Diane” 21-15-9 reps, for time: Deadlift (225 lbs / 155 lbs) Handstand push-ups Crossfit Original “Chelsea”…

WOD du jeudi 16 aout 2018

Plateau Build to Heavy:3-Position Clean + Split Jerk followed by… “Drop Dead” 4 x :20 seconds on, :10 seconds off: Sit-Ups Deadlifts (155/105) Sit-Ups Deadlifts (155/105) Rosemont 500 du’s for time Every minute on the minute 3 front squAts @bodyweight Crossfit Original 3 rounds for…

WOD du mercredi 15 aout 2018

Plateau 3 Rounds: 50/35 Calorie Row 100 Double Unders 200 Meter Farmers Carry (70’s/53’s) (Time cap 18 min) Rosemont Overhead Squat 5-5-5-5-5 Crossfit Original Sumo Deadlift 3-3-3-3-3 Défi Crossfit 5 rounds 10 pull ups beatswing élastique 20 db step up 30/20 10 burpees Post your…

WOD du mardi 14 aout 2018

Plateau 21-15-9: Sumo Deadlift High Pull (95/65) Push Press (95/65) Lateral Burpees (Time cap : 9 min) Rosemont Emom28min. 1: 200m run 2: 3rope climbs 3:20db snatch 50/35 4: rest Crossfit Original Rest day ou 1 des 3 wod suivants: Overhead Squat 3-3-3-3-3 or Complete…

WOD du samedi 11 aout 2018

Plateau En équipe de 2: AMRAP 28 min 20 cal row 20 wall ball 20 db Snatch (35/25) 20 db lunges (35/25) (40/40/40/40, 60/60/60/60, … ) Rosemont 30min. Amrap 10deadlifts 275/185 20dips 30box jumps 24/20 Crossfit Original Overhead Squat 3-3-3-3-3 Défi Crossfit 5 rounds 5…

WOD du jeudi 9 aout 2018

Plateau 21-15-9 Kettlebell Swings (70/53) Toes to Bar 800 Meter Run with plate (45/25) 9-15-21 Kettlebell Swings (70/53) Toes to Bar Time cap : 21 min Rosemont “Annie 2.0” 25-20-15-10-5 Triple-unders ghd situps Time cap: 15min. Crossfit Original 1 Mile Run Défi Crossfit Death by…

WOD du mercredi 8 aout 2018

Plateau 3 Rounds: 400 Meter Run 15 Clean and Jerks (115/80) 75 Double Unders Cap 14 min Rosemont 5rds 5back squats 275/185 or 80%of 1rm 15wallballs 20/14 10pushups Rest 3:00 between rounds Time cap:25:00 Crossfit Original Complete as many rounds as possible in 15 minutes…

WOD du mardi 7 aout 2018

Plateau Alternating OTM x 20: Even: 1 Round of “Cindy” Odd: 3 Deadlifts (Climb in Weight) (partir à 70%) Rosemont Turkish Get-Up 5-5-3-3-3-1-1-1-1 Crossfit Original Complex Fran For time: 7 bar muscle-ups 7 chest-to-bar pull-ups 7 chin-over-bar pull-ups 21 thrusters 5 bar muscle-ups 5 chest-to-bar…

WOD du lundi 6 aout 2018

Plateau 3 Rounds: 10 Front Squats (185/135) 20 Chest to Bar Pull-Ups 50 Double Unders Time cap 15 min Rosemont 3rds 10squat snatch 135/95 50ft handstand walk Crossfit Original Rest day ou 1 des 3 wod suivants: Marathon Row For time: Row 42,195 meters or…

WOD du jeudi 2 aout 2018

Plateau Overhead Squat – Heavy Single Snatch Balance – Heavy Single Snatch – Heavy Single then “Bumblebee” AMRAP 7 Power Snatch (115/80) EMOM: 7 Wall Balls (30/20) Rosemont Pistols: warm up: 10-15 minutes of pistol mobility for ankles, hips, legs… after: Sets of five pistols…

WOD du mercredi 1 aout 2018

Plateau 3 Rounds: 500 Meter Row 400 Meter Run Rest 3:00 between rounds Rosemont Strict press 5-5-5-5-5 Crossfit Original Doubles and Oly For time: 50 double-unders 5 squat snatches 50 double-unders 4 squat snatches 50 double-unders 3 squat snatches 50 double-unders 2 squat snatches Add…