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…
Mannequin Monday Challenge
CrossFit Roux - WODWarm-up30 Jumping Jacks 10 PVC Pass Throughs 10 PVC OHS 10 Supermans w/ PVC Burgener's - SnatchWeightlifting10 Min EMOM (1)1 Power Snatch + 1 Hang Power Snatch (@70% of 1RM)MetconMetcon (Time)40 Wall-Balls 400m KB Carry L arm 400m KB Carry R arm 20 Wall-Balls 200m KB Carry…
Project Common Ground
CrossFit Roux - WODMetconLululemon Project Common Ground (3 Rounds for reps)A) 8min AMRAP 8 Snatch (135/115) 16 Ring Dips 2 Butcher Sprints (Length of Parking Lot) B) 2 x 4min AMRAP (no break) 4 x Hand over Hand Sled Pulls - 50ft (70% of avg team weight) Max Assault Bike…
CrossFit Roux - Strong AFWeightliftingFront Squat (3,2,1,1,1,1,1)Power Snatch + Hang Snatch (1 + 1 x 5 @ 70% of 1RM PS)Power Clean + Hang Clean + Jerk (1+1+1 x 5 @ 70% of 1RM PC)Back Squat (2,1,1,1)Pull-ups (strict x 25)
CrossFit Roux - WODWarm-up200m Run 20 Banded Good Mornings 20 Banded Side Steps 20 Up/overs 10 Manmakers (shoulder taps instead of rows)WeightliftingDeadlift (5x4 @ 70% of 1Rm)MetconOMG: Metcon (AMRAP - Reps)8 Rounds of each :20 work/:10 rest -Tabata Wall Ball Shots, 20lbs/14lbs -Tabata Ring Rows -Tabata Box Jumps 20”/ 24"…
CrossFit Roux - Strong AFWarm-upMetconMetcon (No Measure)Active Recovery Day: 10 sets of Snatch Burgener w/ light weight 10 sets of Clean Burgener w/ light weight 10min on AirDyne above 50 RPM’s