Workout of the Day

Rx : 43/30kg 21 – 18 – 15 – 12 – 9 – 6 – 3 reps for time of – back squat – burpees over the bar – push press Intermediate : 30/20kg 18 – 15 – 12 –… Read more »

Team WOD (teams of 3) for time : Pay in : 150cal Air Bike / Ski erg then 30 rounds of 2 dumbbells deadlift 2 dumbbells devil press (= burpees + 2 dumbbells power snatch) 2 dumbbells over head lunges (switch… Read more »

A) Strength & Stamina : Front squat : 5 – 5 – 5 – 5 – 5 Tempo : 3″ – 5″ – 1″ 3″ = deload tempo 5″ = deepsquat 1″ = standup with power ! B) Metcon :… Read more »

21 – 15 – 9 – 6 – 3 reps for time of Rx : deadlift (100/70kg) toes to bar –> 3 bar muscle ups à la fin de chaque set Intermediate : deadlift (70/45kg) toes to bar –> 5 chest to… Read more »

AMRAP 25′ Rx + Intermediate : 80 double unders 40 high hang power clean (20/15kg) 30/20 cal row 20 ring dips / matador Beginner : 80 single unders 40 high hang power clean (15/10kg) 30/20 cal row 20 dips on… Read more »

Have you ever breathe ?? by Pauline Provost – Posture & Mobility at CrossFit Le Rouge   BREATHING & FRONT RACK   MERCREDI 15/05 à 19h00 DIMANCHE 19/05 à 11h00   • Breathing. • Tests. • Thoracic spine & shoulders… Read more »

Stamina : every 45″ for 20 rounds : 1 back squat (AHAP) 5′ rest every 3′ for 5 rounds : 10 backward lunges (bar on your back at 55-60% of A)

EMOM 25′ Rx: min 1 : 5 wall walk min 2 : 30’’ front lever min 3 : 15 GHD hip extension min 4 : max Air Bike min 5 : rest Intermediate : min 1 : 3 wall walk… Read more »

3 rounds of 5′ for max reps min 1 + 2 : 400m run + AMRAP of double unders min 3 : AMRAP dumbbells push jerk (2x15kg) min 4 : AMRAP pull ups min 5 : AMRAP dumbbells hang squat cleans (2x15kg) 5′ rest between… Read more »

Team WOD : (teams of two) AMRAP 16′ 3 hang power snatches 3 over head squats 3 pull ups 3 toes to bar 3 synchronized burpees over the bar Rx : 50/35kg Intermediate : 35/25kg Beginner : 20/15kg one partner… Read more »