Wall-Ball-Workout-jh

Lundi 21 Mai 2018

Warm up: Mobilité + 4 rounds: 100m row, 5 wallball, 5 tuck jump

Skill: Front squat 5 reps

Metcon: 5 rounds for reps of:

1 minute of box jumps, 24-in. box

1 minute of wall-ball shots, 20-lb. ball

1 minute of rowing (calories)

Rest 1 minute/ round

21 mai 2018
Back-Squat-M

Samedi 19 Mai 2018

Warm up: Mobilité + TABATA (changer la forme du squat à chaque série ) : air squat, goblet squat, KB front squat , zercher squat, back squat

Skill: EMOM 10’ : 1) 250m row, 2) 1 legless rope climb + 1 regular rope climb

Metcon :Back squat 5-5-5-5-5 reps

19 mai 2018
Thruster 3

Vendredi 18 Mai 2018

Warm up: Mobilité + 400m run + 5-4-3-2-1 front squat, push press (barre à vide)

Skill: Thrusters

Metcon:

10 1-minute rounds of:

185-lb. thrusters, 3 reps

60-yard shuttle sprint (5 yards, 10 yards, 15 yards)

Max reps of chest-to-bar pull-ups

Rest 2 minutes between rounds.

18 mai 2018
parker

Jeudi 17 Mai 2018

Warm up: Mobilité + 2 rounds CF warm up

Skill: Technique

Metcon:

Clean and jerk 5-5-3-3-3-1-1-1-1 reps

After: 30 – 20 – 10  Wall Ball / Box jump

17 mai 2018
HSPU-3

Mercredi 16 Mai 2018

Warm up: Mobilité + 30  » on / 30″ off medball clean, push ups (3 rounds)

Skill: Hang power clean + front squat + Hang squat clean

Metcon:

21-15-9 reps for time of:

Hang squat cleans, 50-lb. dumbbells

Handstand push-ups

16 mai 2018
row-women-cheering

Mardi 15 Mai 2018

Warm up: Mobilité + technique

Skill: Sumo Deadlift high pull 4×5 reps, push press 4×5 reps

Metcon:

5 rounds for reps of:

1 minute of 75-lb. sumo deadlift high pulls

1 minute of 75-lb push presses

1 minute of rowing

Rest 1 minute

15 mai 2018
dbg

Lundi 14 Mai 2018

Warm up: Amrap 6′ KB Push Press – Goblet Sq

Skill: 3 x 3 Push Jerk

Metcon: Double Grace

For time:  60 reps 135-lb, clean and jerk.

 

14 mai 2018
Shoulder_Press

Vendredi 11 Mai 2018

Warm up: Mobilité + 3 rounds CF warm up

Skill: Deadlift + shoulder press (préparation wod)

Metcon: 15-12-9 reps for time of:

Double body-weight deadlifts

3/4 body-weight shoulder presses

11 mai 2018
pat

Jeudi 10 Mai 2018

Warm up: Mobilité + 400m run + 5 rounds CINDY

Skill: Split jerk 6×2

Metcon: ‘Pat’

Wearing a 20-lb. vest, 6 rounds for time:

25 pull-ups

50-ft. front-rack lunge, 75 lb.

25 push-ups

50-ft. front-rack lunge, 75 lb.

10 mai 2018
event 6

Mercredi 9 Mai 2018

warm up: Mobilité + 20″ demi burpees, 20″ jumping jack, 20″ good morning, 20″ montain climber (le tout 3x)

Skill:  Atlas Stone

2017 Regional Event 6

For time:

30-cal. bike

20 burpees box jump-overs

10 odd-object cleans

9 mai 2018
robbie2_th

Mardi 8 Mai 2018

Robbie

Complete as many rounds as possible in 25 minutes of:

8 freestanding handstand push-ups

15-foot L-sit rope climb, 1 ascent

8 mai 2018
annie 2

Lundi 7 Mai 2018

3 rounds for time of:

20 one-legged squats with a 45-lb. dumbbell, alternating

30 GHD sit-ups

7 mai 2018
event 5

Samedi 5 Mai 2018

2017 Regional Event 5

21-15-9 reps for time of:

Muscle-ups

Single-arm overhead squats

5 mai 2018
sq

Vendredi 4 Mai 2018

Warm up: 3 minutes row + mobilité

Skill: Power snatch 3×3 light weight, 3x (1 power snatch + 3 oh squat) light weight, squat snatch

Metcon:

3 Rounds

250 m Row

12 rep  squat snatches 65 lbs

21 push-ups

4 mai 2018
hspu 2

Jeudi 3 Mai 2018

2017 Regional Event 1

Warm up: 3 rounds: Ring push ups & Knee up

Skill: 3 x 3 Back squat

Metcon: 1200 m run

puis 12 Rounds

4 Strict HSPU

8 C2B

12 Squat

 

 

3 mai 2018
event  4

Mercredi 2 Mai 2018

Event 4 regional 2017

For time:

60-ft. handstand walk

10 toes-to-bars

10 double kettlebell deadlifts

60-ft. handstand walk

12 toes-to-bars

2 mai 2018
ovh

Lundi 30 Avril 2018

Skill: Complex: power snatch , push press behind the neck , oh squat

Metcon:

AMRAP 20′

400 m Run

Max rep body-weight overhead squats

30 avril 2018
maxresdefault (1)

Vendredi 27 Avril 2018

Skill: Tous les mouvements du wod

Metcon: 2017 Regional Event 3

100-ft. dumbbell overhead walking lunge

100 double-unders

50 wall-ball shots

15-ft. rope climb, 10 ascents

50 wall-ball shots

100 double-unders

100-ft. dumbbell overhead walking lunge

 

27 avril 2018
bench_press_article_main

Jeudi 26 Avril 2018

Skill: Voir les mouvements

Metcon:

Sumo deadlift 5-5-5-5-5 reps

Bench press 5-5-5-5-5 rep

 

26 avril 2018
OVH1

Mercredi 25 Avril 2018

Skill: EMOM 10’ : m1: 2 power snatch + 3 oh squat, m2: 15 v-ups

Metcon

Amrap 20′

Run 400 meters

20 GHD sit-ups

95-lb. overhead squats, 10 reps

25 avril 2018
1d1b34307d5fdd852ba31f7e5834f07b–crossfit-photography-fitness-photography

Mardi 24 Avril 2018

Skill: Sumo deadlift 5×5 reps

Metcon:

2017 Regional Event 2

21-15-9 reps for time of:

Dumbbell snatches

Ring dips

24 avril 2018
mu3

Lundi 23 Avril 2018

Skill:  Complex : 1 power clean , 1 front Squat, 1 squat clean

Metcon:

150 single-unders

20 bar muscle-ups

10 squat cleans, 115 lb

150 single-unders

15 bar muscle-ups

15 squat cleans, 115 lb

150 single-unders

10 bar muscle-ups

20 squat cleans, 115 lb

150 single-unders

23 avril 2018
Push-Press

Mercredi 18 Avril 2018

15 push press

5 rope ascents

12 push press

4 rope ascents

9 push press

3 rope ascents

6 push press

2 rope ascents

3 push press

1 rope ascent

Use ¾ body weight for push presses and climb a 15-ft. rope.

18 avril 2018
box-jump

Jeudi 19 Avril 2018

50-40-30-20-10 reps for time of:

Wall-ball shots, 20-lb. ball

Box jumps, 24-in. box19

17 avril 2018
miron

Samedi 14 Avril 2018

5 rounds for time of

800 m run

23 back squats, ¾ body weight

13 deadlifts, 1 ½ body weight

14 avril 2018