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Sunday

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CrossFit Algiers, WBBC NOLA – Home Workouts

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Groiners

10 Bootstrappers

10 Pike to Push -Up

10 Deadbugs

Into…

2 ROUNDS

5/5 SA DB Thrusters

5/5 SA DB Deadlift

10 Up Downs

10 V-Ups or Tuck Ups

Workout

Metcon (No Measure)

EMOM x 5 MINUTES

MIN 1 – 10 Wall Balls or Single DB Thrusters*

*Every minute, increase reps by 5…if fail, stick with final number

(…15-20-25-30)

-Rest 1:00-

EMOM x 5 MINUTES

MIN 1 – 4 DB Up-Downs*

*Every minute, increase reps by 4…if fail, stick with final number

(…8-12-16-20)

-Rest 1:00-

EMOM x 5 MINUTES

MIN 1 – 10 V-Ups or Tuck-Ups*

*Every minute, increase reps by 5…if fail, stick with final number

(…15-20-25-30)

(No Measure)

Workout – HOME

Metcon (No Measure)

EMOM x 5 MINUTES

MIN 1 – 15 Backpack Thrusters

*Every minute, increase reps by 5…if fail, stick with final number

(…20-25-30-35)

-Rest 1:00-

EMOM x 5 MINUTES

MIN 1 – 4 Backpack Up-Downs*

*Every minute, increase reps by 4…if fail, stick with final number

(…8-12-16-20)

-Rest 1:00-

EMOM x 5 MINUTES

MIN 1 – 10 V-Ups or Tuck-Ups*

*Every minute, increase reps by 5…if fail, stick with final number

(…15-20-25-30)

(No Measure)

Mobilize Part 2

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CrossFit Algiers, WBBC NOLA – Home Workouts

Metcon (AMRAP – Reps)

Each Minute on The Minute for Five Minutes:

Round 1 (Five Minutes)

:30 handstand hold

Round 2: (Five Minutes)

:45 squat hold

Round 3:

:30 High Plank

Round 4:

:30 Hollow Hold

Round 5:

:30 Straddle Stretch Hold

Round 6:

:30 Side Plank (Alternating)

AB ShredU Day 10

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CrossFit Algiers, WBBC NOLA – ShredU A

Metcon (No Measure)

Tabata What??

20 seconds of work followed by 10 seconds of rest for 8 rounds – Rest 1 minute between rounds, each round will = 4 minutes

Total workout time = 14 minutes

Round 1

High Knees

Straight leg situps

Rest 1 minute

Round 2

Jumping Jacks

Russian Twists

Rest 1 minute

Round 3

Squat Thrusts

Supermen

SHREDUB-DS-WOD #9

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CrossFit Algiers, WBBC NOLA – ShredU B

Metcon

SHOULDERS

Exercise:

CLEAN & PRESS

SUPERSET: DUMBBELL PRESS W/FULL FRONTAL RAISE

SUPERSET: LATERAL RAISES W/UPRIGHT ROWS

ARMS

Exercise:

BARBELL CURLS

SUPERSET: HAMMER CURLS W/ CONCENTRATION CURLS

Rep Count 5 sets of 5 reps

ABS

Exercise:

5:00 accumulated 6 inch leg raises