WOD du lundi 8 mai 2017
Plateau EMOM 21 min 1: 5 stricte pull-ups + 7 Hand release push-ups + 9 sit-ups min 2: 20 Kb swing 24/16 min 3 : 15/12 calorie row Rosemont EMOM 21 min 1: 10 stricte pull-ups min 2: 10 Stricte HSPU min 3 : 10…
Règle non-écrite du CrossFit Plateau
Voici des petites règles non-dites de tout bon membre d’un gym de CrossFit. Donnez votre maximum à chaque Wod (Workout of the day). Soyez social, présentez-vous aux gens que vous ne connaissez pas. Motivez vos compatriotes qui n’ont pas encore complété le workout lorsque…
WOD du mardi 18 avril 2017
Plateau & Rosemont 2 rounds 400m course 26 push-ups 400m course 26 kb swing (24/16) 400m course 26 Sit Ups 400m course 26 Hip Extensions 400m course 26 Double Unders 400m course 26 Box Jumps (24/20) Crossfit Original For time: 15-ft. rope climb, 30 ascents…
WOD du samedi 15 avril 2017
Plateau back squat on the minute minute 1-5 7 back squat minute 6-10 5 back squat minute 11-15 3 back squat then 21-15-9 t2b ring dips Rosemont 5 rounds 400m course 15 deadlift 225/155 max rep pull-ups Crossfit Original On the rower, 10 rounds of:…
WOD du vendredi 14 avril 2017
Rosemont 30 Burpees over bar 400 course 15 hang power clean 155/105 800 course 15 hang power clean 155/105 400 Meter Run 30 Burpees over bar
WOD du jeudi 13 avril 2017
Plateau 21-15-9 deadlift 225/155 HSPU Dumbell stepup 45/25 24/20pouce Rosemont Front Squat 5-5-5-5 then 5 rounds 10 db walking lunges 10 db power clean Crossfit Original Rest day ou 1 des 3 wods suivants 30-20-10 reps for time of: 35-lb. dumbbell thrusters Toes-to-bars or 4…
WOD du mercredi 12 avril 2017
Plateau 15 min amrap 15 box jump 30 /24 10 pull-ups 1 power clean 225/155 Rosemont 15 min amrap 15 thrusters 95/65 15 pull-ups 400m course Crossfit Original 5 rounds for time of: 225-lb. clean and jerks, 4 reps 6 bar muscle-ups 40-ft. handstand walk…
WOD du mardi 11 avril 2017
Plateau 5 Rounds: 60 Double-Unders 40 Air Squats 20 Calorie Row Rosemont 5 Rounds: 40 Air Squats 30 kb swing 24/20 20 burpees Crossfit Original 4 rounds for time of: 15 box jumps, 36-inch box Run 400 meters Défi Crossfit 5 rounds 500m rameur 400m…
WOD du lundi 10 avril 2017
Plateau Nancy du printemps 5 rounds 200m course 10 burpees 15 overhead squat 95/65 Rosemont en team de 2 20 min amrap 6 back squat du rack 185/135 20 walking lunges 200m course Crossfit Original 30-20-10 reps for time of: 35-lb. dumbbell thrusters Toes-to-bars Défi…
WOD du samedi 8 avril 2017
Plateau Death by ctb pull-ups then 3 rounds 50 double unders 20 Kb swing 32/24 Rosemont Monti 5 rounds for time of: 50 step-ups with 45-lb. barbell, 20-in. box 135-lb. cleans, 15 reps 50 step-ups with 45-lb. barbell, 20-in. box 135-lb. snatches, 10 reps Crossfit…
WOD du vendredi 7 avril 2017
Plateau Deadlift 5-5-5-5-5 then 3 rounds (time cap : 10 min) 15 db power clean 50/35 20 push-ups Rosemont Back Squat 5-5-5-5-5 then 3 rounds (time cap : 10 min) 15 db power clean 50/35 20 push-ups Crossfit Original Deadlift 3-3-3-3-3 Post your scores to…
WOD du jeudi 6 avril 2017
Plateau & Rosemont 70 wall ball 60 Kb swing 24/16 50 burpees 40 calorie row 30 HSPU then Mobilité Crossfit Original AMRAP 15 minutes of: 21 GHD sit-ups 14 one-arm dumbbell push jerks Use a single, heavy dumbbell and alternate arms each rep. Post your…
WOD du mercredi 5 avril 2017
Plateau 3 rounds 1 min max db snatch 50/35 1 min max HSPU 1 min max t2b 1 min max double unders 1 min max calorie row 1 min rest Rosemont 4 rounds (30 min) 10 muscle-ups 100 double unders then 3x max rep ctb…
WOD du mardi 4 avril 2017
Plateau Thruster 5-5-5-5-5 then 21-15-9 thrusters 60% de A) burpee over bar Rosemont Thruster 5-5-5-5-5 then death by db thrusters 50/35 + burpees (commencez a 4) Crossfit Original 6-9-12-9-6 reps for time of: Burpees over the bar 185-lb. front squats Chest-to-bar pull-ups Post your scores…
WOD du lundi 3 avril 2017
Plateau Wod du crossfit plateau du 3 au avril 2017 4 rounds 15 power clean 135/95 30 pull-ups 60 double unders Rosemont “Erin” 5 rounds for time of: 40 pound Dumbbells split clean, 15 reps 21 Pull-ups Crossfit Original AMRAP 10 minutes of: 10 handstand…
WOD du samedi 1er avril 2017
Plateau 500m row 20 thrusters 105/70 1000m row 20 power clean 105/70 2000m row 40 burpee over bar Rosemont 20 deadlift 275/185 20 wall ball 20 front squat 185/135 20 wall ball 20 OHS 95/65 20 wall ball 20 squat snatch 65/45 20 wall ball…
WOD du vendredi 31 mars 2017
Plateau Power clean + hang squat clean 1-1-1-1-1 then 4 rounds 30 double unders 30 sit-ups Rosemont 5 set 1 press + 3 push press + 5 push jerk then 5 rounds 10 hspu 10 box jump over Crossfit Original “Amanda” 9-7-5 reps for time…
WOD du jeudi 30 mars 2017
Plateau For Time 50 wall ball 25 burpee box jump over 50 toes to bar 25 snatch 95/65 50 db walking lunges 50/35 25 push press 95/65 Rosemont 3 rounds 30 db snatch 50/35 20 ctb pull-ups 30 burpees box jump over Crossfit Original 5…
WOD du mercredi 29 mars 2017
Plateau Overhead Squat 5-5-5-5 then 30-15 db power clean 50/35 2x air squat Rosemont 5 rounds 1 min thrusters 95/65 1 min box jump 1 min kb swing 24/16 rest 4 min Crossfit Original For time: 20-lb. medicine-ball cleans, 50 reps 155-lb. push jerks, 25…
WOD du mardi 28 mars 2017
Plateau 5 rounds 1 min wall ball 1 min pull-ups 1 min power snatch 75/55 1 min Push-ups Rosemont Front Squat 3-3-3-3-3 then 5 rounds 12 thrusters 45/35 7 pull-ups Crossfit Original Workout 17.5 10 rounds for time of: 9 thrusters 35 double-unders Men use…