Roux Fitness

CrossFit Roux 2 - SculptMetcon (No Measure)Warm up 20 boot strippers 20 Cossack Squats 20 jumping jack 3 Steady Rounds (15min Cap) Row 500m 15 Push Ups 10 Box Jumps (step down) Every 90s for 16rds Odd : 20 KBs + 15 Air Squats Even: 10 DB Clean + Max…

2018 09 09

monday

By: Admin 0

CrossFit Roux 2 - CrossFitWarm-up (No Measure)30 Jumping Jacks 20 T-spine Rotations 20 Judo Push Ups 20 Cossacks 20 Air Squats w/ 2 sec pause at bottom 20 Leg SwingsFront Squat (7x3)Paused Front Squat (7x3 (3sec pause at the bottom)) Use the same weight for all 7 sets of 3.…

2018 09 09

Wednesday

By: Admin 0

CrossFit Roux 2 - SculptMetcon (No Measure)Warm Up 400m Row 10 burpees (no push up) 300m Row 10 burpees 200m Row 10 Burpees 100m Row 10 burpees For time 25min Cap 30/24 calorie Row 30 Front Squats (KB) 25/20 Calorie Row 25 Front Squats (KB) 20/16 Calorie Row 20 Front…

2018 09 08

Who Dat Endurance: The Alvin Kamara

By: Admin 0

CrossFit Roux 2 - EnduranceWarm-upEnduranceMetcon (Time)4 Rounds: Each Round: 3 x per athlete 14/10 Calorie Sprint (rest while partner sprints) then 1) 800m Run 2) 200m Run; 20 Box Jumps (24/20); 200m Run 3) 200m Run; 30 Box Jumps (20/16); 200m Run 4) 800m Run Rest 1:00 Between Rounds *2…

2018 09 08

Who Dat FBB

By: Admin 0

CrossFit Roux 2 - Functional Body BuildingWarm-up3 Rounds: 5 Burpees 5 DB Deadlift R 5 DB Hang PC R 5 DB Push Press R 5 DB DL L 5 DB HPC L 5 DB Push Press LStrengthMetcon (Weight)Clean Complex: 8min EMOM: 1 Slow Pull Power Clean (3sec pull to knees)…

2018 09 08

Sat.

By: Admin 0

CrossFit Roux 2 - CrossFitWarm-upStrength WorkMetcon (No Measure)4 Tough Rounds: Roux Walk - w/ Double KB OH Oblique Med Ball Throws 15/side Sandbag Rotational Lunges x 10 Supine Reactive Medball Throws x 10 Reverse Sled Drag 2 x LOPL then: 2 Rounds :30/:30 Twisting Mountain Climbers 4 Rounds :30/:30 Partner…

2018 09 07

Sat.

By: Admin 0

2018 09 07

Saturday

By: Admin 0

CrossFit Roux 2 - SculptMetcon (No Measure)Teams Of 2 10 Rounds 20 DU's or Slow and High Singles, 10 Wall-Balls, 5 inch worms & 1500m Row -Then 100 Med Ball Sit-up 10 Rounds 5 Push-ups, 10 Jumping Lunges & 1500m Row -Then 100 Med Ball Sit-Ups- 10 Rounds 24 Single…

2018 09 07

Friday

By: Admin 0

CrossFit Roux 2 - SculptMetcon (No Measure)Warm-Up 500m Row 50 Singles 20 Air Sqauts 18 Mins Cone Drills LOF x 2 Side Suffle Touch the Cone or line LOF x 2 High plank Side Walk LOF x 2 Inchworm (5 Mountain Climbers) 2min x 2 ( 30s Rest) Medicine Ball…

2018 09 06

Friday

By: Admin 0

CrossFit Roux 2 - CrossFitWarm-up (No Measure)400m Run LOF High Knees Butt Kicks High Kicks to Toe Touch Cossacks Lunges w/ Twist 2 Rounds 10 Scap Pull-Ups 10 Prone Push Ups 5 Push UpsMetcon (Time)For Time: 800m Run Break Up How You Like 300ft DB Lunges (must be done in…

2018 09 06

Roux Fitness

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