Crossfit Roux

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…

2016 11 20

Project Common Ground

By: Bradley Schneller 0

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…

2016 11 18

friday.

By: Bradley Schneller 0

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)

2016 11 17

Freaky Friday

By: Bradley Schneller 0

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"…

2016 11 17

Thursday

By: Bradley Schneller 0

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

2016 11 16

Cookie Monsters

By: Bradley Schneller 0

CrossFit Roux - WODWarm-up400m Run 20 Cossacks 20 Lunge w/ twist 20 Hamstring reach 30 sec Couch Stretch (ea leg)MetconMetcon (Time)6 x 100m RunsRecord avg timeWeightliftingBench Press (7 @ 50%, 55%, 60%, 65%, 70%)Metcon (Time)Shotguns 3 x 20w/ 1 sec pause at the top and bottomMetcon

2016 11 16

Strongman

By: Bradley Schneller 0

CrossFit Roux - Strong AFStrongmanMetcon (No Measure)4 Rounds: Sled Pull - long Rope AHAP (Hand over Hand, stationary) 400m Farmer's Carry AHAP Butcher Push 2 x 25m AHAP 30 Mace Hits on a Tire.

2016 11 15

Weightlifting Wednesday

By: Bradley Schneller 0

CrossFit Roux - WODWarm-up200m Run LoF: High Knees Butt Kicks High Kicks Broad Jumps Single leg broad jumps Burgener's - C&JWeightlifting10 Min EMOMWeighted Step-Ups W/ Farmer's CarryWeightliftingClean Complex (Heavy Load)1 Power Clean + 1 Hang Power Clean + 2 Front SquatsCompetition MetconAnnie (Time)50-40-30-20-10 Double-unders Sit-upsGPP MetconGPP : Metcon (Time)Annie 100-80-60-40-20…

2016 11 15

Taco Tuesday

By: Bradley Schneller 0

CrossFit Roux - WODWarm-up30 Jumping Jacks LOF: Bear Crawl (SLFF) Side Bear Crawl (ea. dir) Inchworms Crabwalk Spiderman CrawlGymnasticsGymnastic (5x8 )5x8 Strict Dips 5x8 Strict Pull upssupersetCompetition MetconWhite (Time)5 Rounds for time of: 3 Rope Climbs, 15' 10 Toes-To-Bar 21 Walking Lunge Steps (45# plate overhead) 400m runIn honor of…

2016 11 14

Monday is a new day.

By: Bradley Schneller 0

CrossFit Roux - Strong AFWeightliftingBarski Snatch (5 x 3 @ 70%)DO NOT PUT THE BAR DOWN BETWEEN REPS / ALL HIGH HANGSnatch Balance (No DIP; 3 x 2 @ med weight; hold 2 sec at bottom)Snatch Balance (w/ dip: 3 x 1 heavy)Snatch Grip BTN Push Press (3 x 2…

2016 11 13

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