Wod Crossfit du lundi 21 Novembre 2011

Site officiel:

"Nutts"

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps (113 kg)
25 Box jumps, 30 inch box (76 cm)
50 Pull-ups
100 Wallball shots, 20 pounds, 10' (3m)
200 Double-unders
Run 400 meters with a 45lb plate (20kg)

Site crossfit football:

In-Season

On the minute:

Perform one 1/2 gasser on the minute for 10 minutes:

*Start the clock. At the top of every minute perform one 1/2 gasser.
*Definition of 1/2 gasser is found in the FAQ

Post rounds completed to comments.

Off-Season

Complete 3 rounds for time:

1 Full Gasser
3 Power Cleans 185 lbs
3 Push Jerks 185 lbs
3 Power Cleans 185 lbs
3 Push Jerks 185 lbs

Crossfit gymnastic:

Beginner:                                                                            Advanced:

• 3 x :30’s Hollow body holds                                             3 x :45’s Hollowbody holds
• 2 x 15 around the world                                                    2 x 15 around the world
• 2 x 10 False grip Chins-ups                                            2 x 14 False Grip Chin ups

Met Con:  3 rounds For time

• 10 Plate push ups
• 20 KBS 32/24 kg
• 10 DB thrusters 45#/30#

Crossfit strongman

5 Minute AMRAP of the following–

105 pound backward tire drag(105 pounds added to a tire sled on rubber flooring) x 50 feet

Burpees x 3 reps

44 pound vest for Men and Women

If you’re using a metal sled on pavement you’ll have to add much more weight to equal the resistance of the rubber/rubber combo.

Goal of this wod is 7+ rounds.

Crossfit endurance:

Post loads to comments.

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Endurance:

3+ Hours Before or After CFE Strength & Conditioning WODor Strength & Conditioning Recovery

Choose ONE of the following sports:

Swim (SS Tue, 3S Mon): 5 x 200m on 3:30 or less, hold splits within 3-5 seconds or foul

Bike (SS Tue, 3S Wed): 5 x 5:00 TT, spin/rest 3:00-4:00

Run (SS Tue, 3S Tue): 5 x 800m, hold splits within 3-5 seconds or foul, rest 3:00 between efforts

C2 Row (SS Tue): 5 x 1000m, hold splits within 3-5 seconds or foul, rest 3:00 between efforts

Foul: 60 second isometric squat hold immediately followed by 50 burpees for time

ALL splits must be within 3-5 seconds for given sport in order to not foul.