Entries by David

171122

Reebok CrossFit Roppongi – CrossFit WOD 1a: Metcon (No Measure) 40 Seconds Row/Bike/Run: Every 1:00 X 7 Sets 1b: Metcon (No Measure) 5-10 Strict Pull-Ups: Every 1:00 X 7 Sets sub: ring rowsPerformed as a couplet alternating movements each minute. Pick an output that you can maintain on both movements. Pick a rep range you […]

171121

Reebok CrossFit Roppongi – CrossFit WOD Viola (AMRAP – Rounds) Complete as many rounds as possible in 20 minutes of: Run 400 meters 11 power snatches, 95 lb. 17 pull-ups 13 power cleans, 95 lb. Post rounds completed to comments.U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, […]

171120

Reebok CrossFit Roppongi – CrossFit Strength Front Squat (10 sets of 2 @ 60%) *Rest 1 minute between sets Conditioning Metcon (AMRAP – Rounds and Reps) [Sport] 12 Minute AMRAP: 12 Wall Balls 20/14 9 Toes-To-Bar 6 Squat Cleans 135/95 [Fitness] 12 Minute AMRAP: 12 Wall Balls 14/8 9 V-Ups 6 Burpees

171119

Reebok CrossFit Roppongi – CrossFit WOD Metcon (AMRAP – Rounds and Reps) [Sport] Complete as many rounds as possible in 20 minutes of: 20-cal. row 15 dips 10 Turkish get-ups, 50-lb. dumbbell [Fitness] 20 Minute AMRAP: 20 Calories Bike/Row/400m Run 30 Band Pull-down 10 Turkish get-ups, dumbbell/kettlebell“CrossFit HQ 171103”

171118

Reebok CrossFit Roppongi – CrossFit WOD Metcon (Time) “Small” Partner-up! Complete the following with your partner. [Sport] 3 rounds for time: 1,000m Row 50 Burpees 50 Box Jumps 24/20″ 800m Run [Fitness] 3 rounds for time: 1,000m Row 30 Burpees 30 Box Jumps

171117

Reebok CrossFit Roppongi – CrossFit Strength Back Squat (3 sets of 3 @ 85%) Conditioning Metcon (3 Rounds for reps) [Sport] 3 5-minute rounds for max reps at each station: From 0:00-2:00, run 400 meters then double-unders From 2:00-3:00, 35-lb. dumbbell push jerks From 3:00-4:00, pull-ups From 4:00-5:00, 35-lb. dumbbell hang squat cleans Rest 5 […]

171116

Reebok CrossFit Roppongi – CrossFit Strength Hang Snatch (6 sets of 2 @ 65%) *Rest 1 minute between sets Snatch Pull (4 sets of 5 @ 90%) Conditioning Metcon (Time) [Sport] For time: 115/75-lb. overhead squats, 30 reps 15 muscle-ups 115/75-lb. overhead squats, 20 reps 10 muscle-ups [Fitness] For time: 30 each Plate Overhead Reverse […]

171115

Reebok CrossFit Roppongi – CrossFit Strength D-Ball Bear Hug Hold Good Morning (4 sets of 15) *Rest 90-120 seconds between sets. Focus on positioning over load. Good Mornings (8 reps Every 2:00 X 3 Sets) Barbell Bulgarian Split Squat (6/Side Every 2:00 X 3 Sets) *Focus on positioning over load. Conditioning Metcon (Time) [Sport] 5 […]

171113

Reebok CrossFit Roppongi – CrossFit Strength Front Squat (10 sets of 2 @ 55%) *Rest 1 minute between sets. Conditioning Metcon (Time) [Sport] 5 rounds for time of: 50/35-lb. dumbbell thrusters, 15 reps 50 double-unders 12-foot rope climb, 3 ascents/ 15 Strict Pull-Ups [Fitness] 5 rounds for time: 10 Dumbbell/Kettlebell Thrusters 35/26 100 Single-Unders“CrossFit HQ […]

171112

Reebok CrossFit Roppongi – CrossFit Skill Pull-ups Conditioning Metcon (AMRAP – Rounds and Reps) Partner WOD [Sport] [Fitness] 15 Minute AMRAP: Part 1 10 DB Push Presses 50/35 100m (50m and back) DB Farmers Carry 50/35 Part 2 10 DB Thrusters 50/35 100m Sprint *Only one athlete working at a time. Complete part 1 before […]