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 rows
Performed as a couplet alternating movements each minute. Pick an output that you can maintain on both movements. Pick a rep range you can maintain for all 7 sets on the Pull-ups

2a: Metcon (No Measure)

40 Seconds Row/Bike/Run: Every 1:00 X 7 Sets

2b: Metcon (No Measure)

5 Push Press: Every 1:00 X 7 Sets
Performed as a couplet alternating movements each minute. Use the same conditioning movement as Part 1. Push Press performed from the floor. Start at a moderate loading and build as deemed fit.

3a: Metcon (No Measure)

40 Seconds Row/Bike/Run: Every 1:00 X 7 Sets

3b: Metcon (No Measure)

10-20 V-Ups: Every 1:00 X 7 Sets
Performed as a couplet alternating movements each minute. Use the same conditioning movement as Part 1/2. Pick a number of reps for the Abmat Sit-ups that you can maintain for all 7 sets.

This entire piece should be perform as one continuous 42 minute piece.

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, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.

Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.

Viola is survived by his parents, Margaret and Frank; and his sister, Christina.
To learn more about Viola click here
[Fitness]

Complete as many rounds as possible in 20 minutes of:

Run 200 meters

11 Goblet Squats, 35/26 lb.

12 Ring rows

13 Kettlebell Swings, 35/26 lb.

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 <20"
800m Run

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 minutes between rounds.

[Fitness]

3 5-minute rounds for max reps at each station:

From 0:00-2:00, run 200 meters then single-unders

From 2:00-3:00, 35/15-lb. plate strict presses

From 3:00-4:00, jumping pull-ups

From 4:00-5:00, 35/26-lb. goblet squats

Rest 5 minutes between rounds.
“CrossFit HQ 171028”

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 Lunges 35/15

30 Ring Rows

20 each Plate Overhead Reverse Lunges 35/15

20 Ring Rows
“CrossFit HQ 171105”

*Time Cap: 10 minutes

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 rounds for time of:

30-yard (27.4m) weighted lunge, 50-lb. dumbbells

60-yard (54.9m) shuttle sprint (5-10-15 yards) (4.6-9.1-13.7m)

[Fitness]

5 rounds for time of:

30-yard lunge

60-yard shuttle sprint (5-10-15 yards)
“CrossFit HQ 171020”

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 171109”

*Time Cap: 20 minutes

Yuko 14:48 (Legless Rope Climb)

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 you move on to part 2.