CrossFit Roux - WODThis week's main 16.2 Open Event will take place on Saturday. We will start with an Athlete briefing at 11:45 and crush souls at Noon. We will do a cook out and enjoy the day spending time with each other.Warm-up30 Jumping Jacks 2 Rounds: 10 PVC Pass…
CrossFit Roux - WODWarm-up200 m Run 20 Air squats 20 Scap push ups 20 Sit ups 20 Jumping Jacks Burgener's- Clean & JerkWeightliftingMetcon (AMRAP - Reps)8 min Power Cleans :30work / :30 rest Max Reps @ 60% of 1RM Power CleanMetconRoux Metcon Internval Row x 10 (AMRAP - Reps)10 Rounds…
CrossFit Roux - WODWarm-upWeightliftingDeadlift (10min EMOM - 3 Reps @ 80% of 1RM/minute)MetconMetcon (AMRAP - Reps)3 Rounds AMRAP 2 min Calorie Row 2 min Wall Ball (20/14) 2 min Power Snatch (75/55lbs) Rest 2:00 between Rounds No rest between movements.
CrossFit Roux - WODWarm-up200 m Run 2 Rounds: 10 Air Squats 10 Empty Bar Thrusters 10 Push Ups 10 Lunge w/ twist 10 Scap PullsMetconCrossFit Games Open 16.1 (AMRAP - Reps)20 Minute AMRAP 25 Ft OH Walking Lunge 95#/65# 8 Bar Facing Burpees 25 Ft OH Walking Lunge 8 C2B…
CrossFit Roux - WODWarm-up200 m Run w/ PVC overhead 20 PVC Pass Thrus 20 PVC Up/Downs 20 PVC Around the worldsMetconMetcon (AMRAP - Reps)32 Rounds :20/:10 1) Jumping Lunges 2) Goblet Squat 3) Kettlebell Swings 4) Push-ups X 8 RoundsMobility
CrossFit Roux - WODWarm-up40 Jumping Jacks LOF: High Knees Butt Kicks Bear Crawl Crab Walk Spiderman Crawl High Kicks Lunge w/ twistGymnasticsChest-To-Bar Pull-ups (5 x 8 (kipping or strict))WeightliftingGood Mornings (5 x 6 moderate weight.)MetconMetcon (AMRAP - Rounds and Reps)8 minute AMRAP 40 Double Unders 6 HSPU'srest 5:00Metcon (Time)21-15-9 Burpees…
CrossFit Roux - WODThe weather is going to be atrocious towards the later part of the day. Please be careful going to the gym. Your day, week, month, and year will not be made by making or missing today's workout. Please monitor the weather in your area. Please cancel or…
CrossFit Roux - WODCrossFit Open 16.1 will be performed on Friday night starting at 5:30pm. Classes Friday night will be cancelled for 5:30pm and 6:30pm. 16.2 - 16.5 will be on Saturdays, mid-day. It is our advice to treat your body right this week. It doesn't mean not train, but…
CrossFit Roux - WODWarm-upWeightliftingMetcon (No Measure)10min EMOM Alternate Movements with Minutes A) 10 Alternating DB Squat Snatches (AHAP) B) 15 Push-upsMetconMetcon (Time)7 RFT 14 Walking Lunges 7 Burpee Broad Jumps 200m Weighted Run (20/14lb medball)
One week away.
CrossFit Roux - WODWarm-up200 m Run 20 Jumping Jacks 20 Cossacks 20 Leg Swings (ea. leg) 20 Lunge w/ TwistMetconMetcon (Time)800m Run 20 Tire Flips 800m Run Rest 10:00 (Individually) 18-15-12-9-6 Thrusters (95/65) (Masters 75/55) Caloric Row