boxjumpbevchildress

WOD du 06/02/2019

50/40/30/20/10

Medicine ball clean

Box Jumps

 

After

10/8/6/4/2

P ull Ups

20/16/12/8/6

Wall Ball

6 février 2019
images-4

WOD du 05/02/2019

Split Jerk

3/3/3/3/3/3/3

After

AMRAP 9 ‘

100 DU

6 Split Jerk alternés

5 février 2019
rowing

WOD du 01/02/2019

For Time

ROW 2000 m

50 wall ball

Row 1000 m

35 wall ball

Row 500 m

20 wall Ball

1 février 2019
OVERHEAD SQUAT

WOD du 30/01/2019

Overhead squat

3/3/3/3/3

 

Then

21/15/9

OHS

Toes To Bar

30 janvier 2019
3481_2

WOD du 29/01/2019

For Time

800 m Run

10 rounds

10 handstand Push up

10 Pistol squat

Then 800 m Run

29 janvier 2019

WOD du 11/01/19

Warm up 

Mobilité

Kosac squat 10 reps,

Zercher squat 10 reps,

Back squat 10 reps,

Front squat 10 reps

(200m run avant chaque série)

 

Skill 

Gamme montante

 

Metcon 

Front squat 1-1-1-1-1-1-1-1-1-1 reps

Beginner Option
Front squat 3-3-3-2-2-1-1-1 reps

After 

AMRAP 5’

5 front squat 60%,

10 burpees

11 janvier 2019

WOD du 07/01/19

 

 

 

 

Warm up 

Mobilité

3 rounds:

20 jumping jack,

5 muscle snatch,

5 OH squats

 

Skill 

OH squat determination charge + test

 

Metcon 10’

21-15-9 reps for time of:
Overhead squats
Box jumps

 

After 

50 KBs russe,

50 TTB

7 janvier 2019

WOD du 03/01/19

 

Warm up 

Mobilité

40m one arm kb farmer walk,

40m one arm kb front rack walk,

40m one arm kb overhead walk

(1 round D, 1 round G)

 

Skill 

Shoulder press preparation charge

Metcon 15’

Shoulder press 3-3-3-3-3-3-3 reps

After 10’

Amrap 10’

50 DU,

10 shoulder press 70@ du 3RM

3 janvier 2019

WOD du 31/12/18

 

 

Warm up 

200m row,

3 rounds:

10 SDHP empty bar,

5 burpees

 

Skill 

Preparer tous les mouvements + test

 

 

 

Metcon 

3 rounds for time of:
Run 400 meters
21 sumo deadlift high pulls
12 burpees, jumping over the barbell

Men: 75-lb. SDHP
Women: 55-lb. SDHP

Beginner Option
3 rounds for time of:
Run 400 meters
12 sumo deadlift high pulls
6 burpees, jumping over the barbell

Men: 45-lb. SDHP
Women: 35-lb. SDHP

 

After 

Muscle clean 3 reps

31 décembre 2018

WOD du 28/12/18

Warm up 

Mobilité puis rapidement se mettre en action

Skill 

Voir tous les mouvements

 

Metcon 36’

3 rounds of:
Max reps of strict pull-ups
Max reps of shoulder presses, 115 / 75 lb.
Max-calorie row in 20 seconds
Max L-sit hold for time

Start a clock and begin an attempt at each exercise every 3 minutes.

Intermediate Option
3 rounds of:
Max reps of strict pull-ups
Max reps of shoulder presses, 95 / 65 lb.
Max-calorie row in 20 seconds
Max L-sit hold for time

Beginner Option
2 rounds of: Max hang for time (from a pull-up bar)
Max reps of shoulder presses, 65 / 45 lb.
Max-calorie row in 20 seconds
Max plank hold for time

 

After 

Stretching

 

 

28 décembre 2018

WOD du 27/12/18

Warm up 

Mobilité

3 rounds:

5 hang muscle snatch,

5 broad jump

 

Skill 

Technique

Augmentation de la charge

 

Metcon 

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

Beginner Option
Hang power snatch 3-3-3-2-2-1-1-1 reps

After 

9-7-5

Hang power snatch,

50 DU avant chaque round

27 décembre 2018

WOD du 26/12/18

Warm up 

Mobilité

200m row,

3 rounds “CINDY”

 

Skill 

Complex

1 clean + 3 thrusters

Determination charge + progression muscle up

 

Metcon 

15-12-9 reps for time of:
Thrusters
Muscle-ups

Men: 135 lb.
Women: 95 lb.

Intermediate Option
12-9-6 reps for time of:
Thrusters
Muscle-ups

Men: 115 lb.
Women: 75 lb.

Beginner Option
15-12-9 reps for time of:
Thrusters
Jumping dips

Men: 45 lb.
Women: 35 lb.

 

After 

Renfo biceps/triceps

26 décembre 2018
square-HERO-Albert-Gettings

WOD DU 21/12/18

Warm up 10’

Mobilité  

Skill 10’

Voir tous les mouvements

Metton 30’

Bert

For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees

Intermediate Option
For time:
40 burpees
400-m run
80 push-ups
400-m run
120 walking lunges
400-m run
160 squats
400-m run
120 walking lunges
400-m run
80 push-ups
400-m run
40 burpees

Beginner Option                   
For time:
20 burpees
200-m run
30 knee push-ups
200-m run
40 walking lunges
200-m run
50 squats
200-m run
40 walking lunges
200-m run
30 knee push-ups
200-m run
20 burpees

 

21 décembre 2018
deadlift

WOD DU 20/12/18

Warm up 15’

Mobilité

3 rounds:

200m row,

10 inch worm,

10 deadlift empty bar

Skill 15’

Deadlift preparation charge

wod

Deadlift 1-1-1-1-1-1-1 reps

Beginner Option
Deadlift 3-3-3-2-2-1-1-1 reps

After 5’

Emom 5’:

Max reps 50% (5 burpees each minute)

20 décembre 2018
telechargement-7

WOD DU 19/12/18

Warm up 15’

Mobilité

Amrap 5’

21 double unders,

7 push ups

Skill 15’

Technique DB push press + determination charge

Metcon 7’

Complete as many rounds as possible in 7 minutes of:
20 dumbbell push presses
40 double-unders

Men: 50-lb. dumbbells
Women: 35-lb. dumbbells

Intermediate Option
Complete as many rounds as possible in 7 minutes of:
20 dumbbell push presses
40 double-unders

Men: 40-lb. dumbbells
Women: 30-lb. dumbbells

Beginner Option
Complete as many rounds as possible in 7 minutes of:
10 dumbbell push presses
20 single-unders

Men: 25-lb. dumbbells
Women: 15-lb. dumbbells

 

After 15’

Core training

19 décembre 2018
CrossFit Kids – rameur

WOD DU 18/12/18

Warm up 15’

Mobilité

4 rounds Tabata:

Wall sit, hollow hold, arch hold

Skill 15’

Preparer tous les mouvements

Metcon 20’

Complete as many rounds as possible in 20 minutes of:
25-cal. row
25 hip extensions
25 GHD sit-ups

Intermediate Option
25-cal. row
25 hip extensions
10 GHD sit-ups
15 sit-ups

Beginner Option
Complete as many rounds as possible in 20 minutes of:
15-cal. row
15 good mornings, 45 / 35 lb.
15 sit-ups

 

18 décembre 2018
back squat 2

WOD DU 17/12/18

Warm up 10’

Mobilité

Squat clinic 5-4-3-2-1 rep

20 superman after each round

 

Skill 15’

Back squat gamme montante

 

Metcon 20’

Back squat 1-1-1-1-1-1-1 reps

Beginner Option
Back squat 3-3-3-2-2-1-1-1 reps

After 7’

21-15-9

Burpees, kbs russe, box jump

17 décembre 2018
Tabata1

WOD DU 14/12/19

Warm up 15’

Mobilité

Burgener warm up

Skill 15’

Voir tous les mouvements

Metcon 25’

Tabata push jerk
Rest 3 minutes
Tabata chest-to-bar pull-up
Rest 3 minutes
Tabata push-up
Rest 3 minutes
Tabata hang power snatch

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Men: 95 lb.
Women: 65 lb.

Intermediate Option
Tabata push jerk
Rest 3 minutes
Tabata pull-up
Rest 3 minutes
Tabata push-up
Rest 3 minutes
Tabata hang power snatch

Men: 75 lb.
Women: 55 lb.

Beginner Option
Tabata push jerk
Rest 3 minutes
Tabata jumping pull-up
Rest 3 minutes
Tabata knee push-up
Rest 3 minutes
Tabata hang power snatch

Men: 45 lb.
Women: 35 lb.

 

14 décembre 2018
clean-crossfit

WOD DU 13/12/12

Warm up 15’

Mobilité

3 rounds:

200m run,

5 muscle clean,

5 front squats

 

Skill 10’

Preparation squat clean

 

Metcon 25’

4 rounds for time of:
20 squat cleans
800-m run

Men: 115 lb.
Women: 75 lb.

Intermediate Option
4 rounds for time of:
20 squat cleans
800-m run

Men: 95 lb.
Women: 65 lb.

Beginner Option
4 rounds for time of:
12 squat cleans
400-m run

Men: 65 lb.
Women: 45 lb.

 

After 5’

Stretching

13 décembre 2018
121004-A-HZ290-001

WOD DU 12/12/12

Warm up 15’

Mobilité

Éducatif Turkish get up

Skill 10’

Perfectionnement technique rope climb

Metcon 16’

3 rounds of:

2 minutes of rope climbs
2 minutes of Turkish get-ups
Rest 2 minutes

Men: 15-ft. rope, 50-lb. dumbbell
Women: 15-ft. rope, 35-lb. dumbbell

Beginner Option
3 rounds of:
2 minutes of rope climbs, lying to standing
2 minutes of Turkish get-ups
Rest 2 minutes

Men: 15-lb. dumbbell
Women: 10-lb. dumbbell

 

After 10’

Arnold press

 

12 décembre 2018
lindy

WOD DU 11/12/18

Warm up 15’

Mobilité

Amrap 7’:

15 DU,

10 squats,

5 push ups

 

Skill 15’

Gamme montante sur tous les mouvements

 

Metcon 20’

Single-dumbbell overhead squat 5-5-5-5-5 reps
Bench press 3-3-3-3-3 reps
5 attempts at a max set of triple-unders

 

Beginner Option
Single-dumbbell overhead squat 5-5-5-5-5 reps
Bench press 3-3-3-3-3 reps
10 minutes of jump rope practice

11 décembre 2018
_LAN1544

WOD DU 10/12/18

Warm up 15’

Mobilité

3 rounds

200m row,

5 SDHP empty bar,

5ring row

 

Skill 10’

Voir et preparer tous les mouvements

 

Metcon 25’

3 rounds for time of:
1,000-m row
50 sumo deadlift high pulls
25 pull-ups

Men: 75-lb. SDHP
Women: 55-lb. SDHP

Intermediate Option
3 rounds for time of:
1,000-m row
40 sumo deadlift high pulls
20 pull-ups

Men: 75-lb. SDHP
Women: 55-lb. SDHP

Beginner Option
3 rounds for time of:
500-m row
20 sumo deadlift high pulls
10 ring rows

Men: 45-lb. SDHP
Women: 35-lb. SDHP

 

After

Recovery

10 décembre 2018
46062506_1121399008040157_1514931357250224128_n

WOD DU 07/12/18

Warm up:15’

Mobilité

Dynamic warm up par 2 (bear crawl, brouette, …)

 

Skill:15’

Pratique handstand walk et handstand push ups

Metcon:15’

For time:
3-minute handstand hold
100 squats
50-meter handstand walk
100 squats
30 handstand push-ups

 

Intermediate Option
For time:
2-minute handstand hold
100 squats
25-meter handstand walk
100 squats
20 handstand push-ups

Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of 2 minutes before moving on to the squats.

Beginner Option
For time:
2-minute inverted hold
50 squats
25-meter bear crawl
50 squats
30 knee push-ups

7 décembre 2018
OVERHEAD SQUAT

WOD DU 06/12/18

Warm up:15’

Mobilité

2×5 front squat empty bar

2×5 behind the neck push press empty bar

2×5 OH squat

 

Skill:10’

OH squat augmentation de la charge

 

Metcon:20’

Overhead squat 5-5-5-3-3-3-1-1-1 reps

After:10’

21-15-9 OHS 95/65

200m run avant chaque série

 

6 décembre 2018
DORK

WOD DU 05/12/18

Warm up:15’

Mobilité

3 rounds: 30sec ON/30sec OFF

DU,

KB deadlift,

DOWN UP

Skill:10’

Voir tous les mouvements

Metcon: 30’

Dork

6 rounds for time of:
60 double-unders
30 kettlebell swings
15 burpees

Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

Intermediate Option
4 rounds for time of:
60 double-unders
30 kettlebell swings
15 burpees

Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

Beginner Option
4 rounds for time of:
60 single-unders
20 kettlebell swings
10 burpees

Men: 16-kg kettelbell
Women: 12-kg kettlebell

 

After:5’

Recovery

5 décembre 2018
22290152_10212065833059720_736416845_n

WOD DU 04/12/18

Warm up:15’

Mobilité

Jefferson curl 2×10 reps

Good morning 2×10 reps

Kb swing russe 3×5 reps

 

Skill:10’

Deadlift preparation charge

 

Metcon:18’

Deadlift 10-10-5-5-3-3 reps

After:7’

AMRAP

500m row + max reps toes to bar

4 décembre 2018
_LAN1669

WOD DU 03/12/18

Warm up:15’

Mobilité

9-7-5

Wallball,

Ring row

Skill:15’

Front squat, strict pull ups (super set, 2+2 reps)

Metcon: 15’

For time:
50 wall-ball shots
50 pull-ups
35 wall-ball shots
35 pull-ups
20 wall-ball shots
20 pull-ups

Men: 20-lb. ball to 10 ft.
Women: 14-lb. ball to 9 ft

Intermediate Option
For time:
35 wall-ball shots
35 pull-ups
20 wall-ball shots
20 pull-ups
10 wall-ball shots
10 pull-ups

Men: 20-lb. ball to 10 ft.
Women: 14-lb. ball to 9 ft.

Beginner Option
For time:
35 wall-ball shots
35 jumping pull-ups
20 wall-ball shots
20 jumping pull-ups
10 wall-ball shots
10 jumping pull-ups

Men: 10-lb. ball to 9 ft.
Women: 6-lb. ball to 8 ft.

 

After:10’

Core training

3 décembre 2018