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
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.
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…
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…
Monday is a new day.
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…
Don’t get a case of the Mondays
CrossFit Roux - WODWarm-up400m Run 20 Cossacks 20 Scorpions 20 Up&Overs 20 Supermans 20 Air SquatsWeightliftingBack Squat (7 @ 50%, 55%, 60%, 65%, 70%)Competition MetconMetcon (Time)21-15-9 Power Snatch (115/95/75/65) Hand Release Push-upsGPP MetconMetcon (Time)21-15-9 Power Snatch Push-ups
CrossFit Roux - WODWarm-upMetconFantastic Beasts! (5 Rounds for time)5 Rounds / 2:00 Rest Between Round 1: 10 HSPU's 10 Power Cleans (135/115/95/75) 10 HSPU's 10 Power Cleans Round 2: 20 DB Snatch L (Coach's choice for the athlete) 10 Shoulder to OH 20 DB Snatch R 10 Shoulder to OH…
Strongman All Day
CrossFit Roux - Strong AFStrongman
CrossFit Roux - WODWarm-up200m Run 2 Rounds: 5 Pull Ups 10 Push ups 15 Air SquatsWeightliftingMetcon (No Measure)5 Rounds: 10-14 x DB Bench Press (AHAP) 8/arm x Single Arm Barbell Landmine Row (AHAP) 8 x Straight Bar Curls (AHAP) 8-12 x GHD Sit-upsCompetition MetconMetcon (Time)21-15-9 Toe to Bar Plyo Push-ups…
Active Recovery Day
CrossFit Roux - Strong AFWeightliftingMetcon (No Measure)Do the Full Burgener Warm up w/ 65/45lbs X 10 sets. Rest 5:00 Do it again. Then Run 2 Miles @ 10+min pace.