Category: Uncategorized

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…

WOD du lundi 15 mai 2017

Plateau 3 rounds 30 burpees 30 pull-ups 30 thrusters 75/55 Rosemont Back Squat 3-3-3-5-5 then 21-15-9 db thrusters 30/25 burpees Crossfit Original Sumo Deadlift 5-5-5-5-5 then Floor Press 5-5-5-5-5 Défi Crossfit 12 minute amrap 12 wall ball 12 ring row 12 sit-ups Post your scores…

WOD du jeudi 11 mai 2017

Plateau Fran (progression semaine 2) 21-15-9 Thrusters 85/65 Pull-ups Rosemont AMRAP 30 min 30 db snatch alterné (50/35) 15 t2b 400m course Crossfit Original   Rest day ou 1 des 3 wods suivants: Quarter Gone Bad 5 rounds for total reps of: 135-lb. thrusters, 15…

WOD du mercredi 10 mai 2017

Plateau 5 rounds 400m run 15 burpees 10 Front Squat 155/105 Rosemont 5 rounds 50 double unders 20 push-ups 10 Front Squat 155/105 Crossfit Original For time: 150 single-unders 20 bar muscle-ups 10 squat cleans, 115 lb. 150 single-unders 15 bar muscle-ups 15 squat cleans,…

WOD du mardi 9 mai 2017

Plateau “DT” 5 rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps Rosemont Push Jerk 5-5-5-5 then 3 rounds 15 burpee 15 wall ball 20/14 Crossfit Original amrap 12 minutes of: Run…

WOD du samedi 6 mai 2017

Plateau 600m course 60 calorie row 60 air squats 400m course 40 calorie row 40 air squats 200m course 20 calorie row 20 air squats Rosemont “Nancy” 5 rounds for time of: 400 meter run 15 Overhead squats (95 lbs) Crossfit Original 50-40-30-20-10 reps for…

WOD du jeudi 4 mai 2017

Pleateu “Fran” (progression sur 3 semaines) 21-15-9 reps, for time: Thruster (75/55 lbs) Pull-ups Rosemont emom 20 min min 1 : 16 db snatch 5035 min 2: 12 t2b min 3 : 15 wall balls min 4 : 50 double unders Crossfit Original Hang Squat Snatch 3-3-3-3-3-3-3…

WOD du mercredi 3 mai 2017

Plateau 1000m row 21-15-9 kb swing 32/24 OHS 115/75 Rosemont Front Squat 1-1-1-2-2 then For time 800m course 30 db walking lunges 35/25i 50 kb swing Crossfit Oiginal Rest day ou 1 des 3 wods suivants: Complete as many rounds as possible in 20 minutes…

WOD du mardi 2 mai 2017

Plateau 21 deadlift 275/185 1200m course 84 doubles unders 15 deadlift 800m course 60 double unders 9 deadlift 400m course 36 double unders Rosemont 5 rounds 5 thrusters 155/105 (du rack) max ring dips 15 burpee over box rest 3 min Crossfit Original 7 rounds…