WOD du mardi 24 janvier 2017
Plateau A) Deadlift 1-1-1-1-1 B) 3 rounds 10 t2b 20 situps Crossfit Original Burpee + 185-lb. back-squat ladder Rest 3 minutes Burpee + 115-lb. shoulder-press ladder Rest 3 minutes Burpee + 245-lb. deadlift ladder Post your scores to the Whiteboard.
WOD du lundi 23 janvier 2017
Plateau A) 4 rounds (30 min time cap) 5 stricte muscle-ups (15 stricte chin up + 5 stricte ring dips) 10 stricte HSPU 15 pistol squat chaque jambes Crossfit Original Snatch balance 3-3-3-3-3 reps Rosemont 7 rounds ( du rack) 5 push press 135/95 7…
WOD du jeudi 19 janvier 2017
Plateau 30 min amrap 7 oh squat 95/65 14 deadlift 95/65 21 burpees Crossfit Original Au choix un des 3 derniers wod: “Filthy Fifty” For Time: 50 Box Jumps 50 Jumping Pull-ups 50 Kettlebell Swings, 1 pood 50 Lunges 50 Knees to Elbows 50 Push…
WOD du mercredi 18 janvier 2017
Plateau A) 5 rounds 10 hspu Max rep push ups Rest 2 min then B) 10 min amrap 20 backward lunges oh 45/25 20 situps avec plate sur le chest Rosemont A) 4 rounds 4 min amrap 250m /200m rameur 50 double unders Max burpees…
WOD du mardi 17 janvier 2017
Plateau “Danny” As many rounds as possible in 20 minutes of: 30 box jumps (24″ box) 20 push press (115 lbs) 30 pull-ups Rosemont Back Squat 1-1-1-2-2 then 4 min max squat jump over box Crossfit Original 5 rounds for time of: Run 800 meters…
WOD du samedi 14 janvier 2017
Plateau A) 5 rounds 3 weighted pull-ups Max rep ring dips rest 2 min then B) 5 rounds 10 toes to bar 20 OHS 45/35 Rosemont “Fran” 21-15-9 reps, for time: Thruster (95 lbs) Pull-ups then 3 rounds 10 db thrusters 10 ring row Crossfit…
WOD du vendredi 13 janvier 2017
Plateau For time 50 kb swings 32/24 40 front squat 135/95 50 ctb pull-ups 40 front squat 135/95 50 kb swing 32/24 Rosemont 3x max rep t2b then “DT” 5 rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9…
WOD du jeudi 12 janvier 2017
Plateau Power Clean 3-3-3-2-2-1-1 then 21-15-9 power 95/65 2x hop over bar Rosemont Back Squat 3-2-1-3-2-1 then en team de 3 amrap 10 min P1 row 200m (f: 150m) P2 max jump squat P3 : rest Force Back Squat 3×5 then Shoulder Press 3×5 then…
WOD du mercredi 11 janvier 2017
Plateau 4 rounds 4 push press max push ups rest 3 min then 1000m row Rosemont 7 rounds 7 hang power clean 135/95 10 pull-ups 15 burpees Force Power Clean 5×3 then B) Weighted pull-ups 3×5 then 21-15-9 thrusters 95/65 hop over bar Crossfit original…
WOD du mardi 10 janvier 2017
Plateau 4 rounds 1 min ohs 95/65 1 min ctb pull-ups 1 min sumo deadlift high pull 2 min rest Rosemont 5 rounds 15 front squat 155/105 7 HSPU then 21-15-9 t2b push-ups Crossfit Original Overhead Squat 3-3-3-3-3 Force Front Squat 5×5 then Bench Press…