Roux Fitness

CrossFit Roux 2 - SculptMetcon (No Measure)Warm-Up (0:00-5:00) 400m Run 10 PvC Pass Throughs 10 PvC Up Downs 10 OHS Strength #1 (5:00-15:00) AMRAP (rounds) 10 Bench Press 10 Goblet Squats 10 Lat Pull-Downs TABATA #1 (15:00-19:00) TRX Mountain Climbers AMRAP #1 (19:00-26:00) 200m Run + 10 DB Push Press…

2018 06 12

Tuesday

By: Admin 0

CrossFit Roux 2 - CrossFitWarm-up (No Measure)400m Run 30 Jumping Jack ( Class Counts Out Loud ) 20 Good Mornings 10 Squat Jumps 20 Glute Bridges 10 Marble SquatsSTRON: Metcon (Time)3 Rounds Tire Flips x 5 Farmers Carry 200m SandBag Clean x 10Metcon (Time)21-15-9 Hang Power Snatches Air Squats Knees…

2018 06 12

RowFit

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CrossFit Roux 2 - RowfitWarm-upMetconMetcon (No Measure)4 Rounds: 400m Row 20 Banded Dead Bugs 15 Glute Bridge DB Floor Press Rest 1:00 4 Rounds: 300m Row 20 Straight Leg Sit-ups 15 DB Glute Bridge Hip Thrust Rest 1:00 4 Rounds: 200m Row :30 Weighted Hollow Body Hold :30 Med-ball/Forearm Hold

2018 06 11

Monday

By: Admin 0

CrossFit Roux 2 - SculptMetcon (No Measure)0:00-5:00) Warm Up 400m Run 20 Up & Overs 20 Scorpions 10 Pass throughs (5:00-12:00) Amrap 10 Plyo Push-Ups + 10 Step-Ups + 200m Run (12:00-20:00) Amrap 200m Row + 10 Kbs + 10 Sit-Ups (20:00-24:00) Tabata Russian Twist (24:00-34:00) EMOM 1. 10 Air…

2018 06 11

Monday

By: Admin 0

CrossFit Roux 2 - CrossFitWarm-up (No Measure)400m Run 10 YTWs 20 scorpions 20 up and overs 10 KB (bottoms up) kneeling press 20 hallows (lite KB) 10 Russian Baby makers (2s pause in Squat & forward Fold)Push Press (20s x Max Reps )10 EMOM (20/40s off )Metcon (Time)3 Rounds For…

2018 06 11

Sunday Endurance Days

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CrossFit Roux 2 - EnduranceWarm-upMetconEndurance Interval Training 1 (Time)10 Rounds / 2 minute intervals 150m Row 10 KB Swings 10 No Push-up Burpees *Rest Time Left Over in 2 minute intervals.Slowest RoundMetcon (No Measure)5 Rounds: 15 DB Thrusters (Lightweight) 200m Sprint (50m w/ sled) Rest 1:30 ish *Racing each other…

2018 06 10

Functional Body Building

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CrossFit Roux 2 - Functional Body BuildingWarm-up3 Rounds: 10 Cal Row 20 Air Squats 15 Abmat Sit ups Rest :30 betwen Rounds * Do each warm up round hard and intenseStrengthFront Squat (4-3-2-3-4 w/ Pause at the bottom of each.)increase load with decrease in reps, then decrease load with increase…

2018 06 10

Saturday.

By: Admin 0

CrossFit Roux 2 - CrossFitWarm-upMetconRoux'd Awakening (Time)Buy In: 50 Push-ups 50 Straight Leg Sit-ups 800m 10 Wall-Balls 10 SDHP 10 AB Choppers 10 Push Press 600m 20 Wall-Balls 20 SDHP 20 Ab Choppers 20 Push Press 400m 30 Wall-Balls 30 SDHP 30 Ab Choppers 30 Push Press 200m 40 Wall-Balls…

2018 06 09

Saturday

By: Admin 0

CrossFit Roux 2 - SculptMetcon (No Measure)Warm-Up 0-5 100m Run 10 BootStrappers 100m Run 10 Jumping Jacks Amrap 5-17 10 Box Jumps or Step Ups LOF Bear Crawl 10 Push-Up 10 Ring Rows EMOM 17-32 :40/:20 1.Russian Twists 2/Leg Raises 3.Side Plank (twist) 4.Superman 5.Side Plank (twist) Endurance 32-40 250m…

2018 06 09

OUTWOD

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CrossFit Roux 2 - Open GymWarm-upMetconMetcon (AMRAP - Reps)OUTWOD PERFORMANCE: 6 RFT: Min 1: 5 Burpees + Max Cal Row Min 2: 20 DU's + Max Rep Barbell Min 3: Max Ring MU's (Scale w/ Bar MU's, C2B, PU's) Rest 3 Minutes Barbell Movements: 1) Thruster, 2) SDHP, 3) Hang…

2018 06 08

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