Row Row Row Your Boat
CrossFit Roux - WODWarm-upWeightliftingShoulder Press (3RM)Metcon2k Row (Time)Max Effort 2k RowCoreMetcon (No Measure)2 x 2min per side Banded Palloff Pressif you can get yourself off of the ground after the row.
Tis The Season To Be Lifting
CrossFit Roux - WODWarm-upWeightliftingKBS (5X10 )KB Swings 5 x 10 @ Moderate Weight 5 x 10 @ Heavier Weight 5 x 10 @ Heaviest Weightrecord heaviest weightCompetition MetconMetcon (Time)3 Rounds For Time 50 Wall-Balls (20/14) 800m Run *Rest 3 Minutes between Rounds*Record Work Time (ooo no math)GPP MetconMetcon (Time)3 Rounds…
Womp Womp Womp Wednesdays
CrossFit Roux - WODWarm-upWeightliftingBack Squat (5,4,3)5 @ 60%, 65% 4 @ 70%, 75% 80% 3 @ 85%, 90%Competition MetconMetcon (AMRAP - Rounds and Reps)11min AMRAP 50 Double Unders 20 Air Squats 10 Hand Release Push-upsGPP MetconMetcon (AMRAP - Rounds and Reps)11min AMRAP 50 Singles 20 Air Squats 10 Push-ups
Santa!!!!!!!!…… I know That Guy
CrossFit Roux - WODWarm-up30 Jumping Jacks 20 Banded Good Mornings 20 Banded Side Steps 20 Supermans (alt. arm/opposite leg) 20 Leg Swings (10 each leg each dir)WeightliftingDeficit Deadlift (6x3 )6x3 @ 70% of 1RMMetconMetcon (5 Rounds for time)5 x 250m Row Rest roughly 1-1 but nothing shorter than a minute…
Monday Monday Monday!!!!!!
CrossFit Roux - WODWarm-up200m Run LoF: High Knees Butt Kicks High Kicks Broad Jumps Cossacks Bear Crawl Burgener's - C&JWeightliftingClean and Jerk2 x 3 + 2 @ 60% 2 x 3 + 2 @ 65% 2 x 2 + 1 @ 70% 2 x 2 + 1 @ 75% 1…
Bring a friend day.
CrossFit Roux - WODWarm-upMetconMetcon (Time)600m partner med ball run 50 Partner Med Ball Sit-ups off of a wall 40 Ring Push-ups 30 Medball Burpees 20 Tire Flips 10 Junkyard Dogs 20 Tire Flips 30 Medball Burpees 40 Ring push-ups 50 partner medball sit-ups 600m partner med ball run
CrossFit Roux - WODWarm-up500m Row 2 rounds 20 banded side steps 15 banded good mornings 10 walking hamstring stretch 5 scap pushupsWeightliftingDeadlift (Work Up To A Heavy 4 Reps )Switch Grip Every SetWeightlifting Accessory WorkDB Decline Bench Press + Single Arm Row DB Decline Bench Press 5 x 8 Single…
CrossFit Roux - WODWarm-upMetconDaniel (Time)For Time: 50 Pull-ups 400 meter run 21 Thruster, 95# 800 meter run 21 Thruster, 95# 400 meter run 50 Pull-upsIn honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.To learn more about Daniel click here
What Are You Thankful For Wednesday?
CrossFit Roux - WODWarm-up200m Run LoF: High Knees Butt Kicks High Kicks Backwards Bear Crawl (SLFF) Inchworms Spiderman CrawlGymnasticsGymnastic (5 Rounds )5 Rounds: Max Handstand Hold + Supinated Grip Chin over the bar hangWeightliftingPush Press 5 RM (5RM)Work Up To A 5RM Push PressMetconMetcon (Time)1 Mile Run
CrossFit Roux - WODWarm-up400m Run 5 Air Squat w/ 5 second Pause at bottom 10 Lunge w/ twist 20 Cossacks 10 Hamstring reach w/ 2 second pause each leg 20 Air SquatsBack Squat (5 @ 60%,65%,70%,75%,80%)Warm up with 7 reps at 45% and 55%WeightliftingMetconMetcon (AMRAP - Rounds and Reps)10min Partner…