Entries by Shane O Neill

180422

Reebok CrossFit Roppongi – CrossFit WOD Metcon (Time) [Sport] 5 rounds for time: 400m including hill Run 10 D-Ball Push-Ups 20 D-Ball Side-to-Side Push-Ups 30 Ball Slams 40/20 [Fitness] 5 rounds for time: 400m including hill Run 30 Ball Slams 20/12

180421

Reebok CrossFit Roppongi – CrossFit WOD Metcon (AMRAP – Rounds and Reps) [Sport] Complete as many rounds as possible in 25 minutes of: 20 push-ups 30 sit-ups 40-cal. Row [Fitness] Intermediate Option Complete as many rounds as possible in 25 minutes of: 10 push-ups 20 sit-ups 30-cal. row Beginner Option Complete as many rounds as […]

180419

Reebok CrossFit Roppongi – CrossFit Strength Clean Pull + High-Hang Clean (Every 1:30 X 7 Sets) *Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Conditioning Metcon (Time) [Sport] Three rounds for time of: 135/95 pound Hang power clean, 15 reps 15 Burpees [Fitness] Three rounds for time of: […]

180420

Reebok CrossFit Roppongi – CrossFit Strength Paused Front Squat (2 Reps Every 2:00 X 5 Sets) *Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Pause in the bottom of the Squat for 3 seconds, no bounce to get out of the whole. Front Squat (7 Reps Every 3:00 […]

180417

Reebok CrossFit Roppongi – CrossFit Strength Snatch Pull + High Hang Snatch (Every 1:00 X 7 Sets) *Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Conditioning Metcon (AMRAP – Reps) [Fitness] 10 Minute Up-Ladder: 3 Banded/JumpingPull-Ups 3/side Plate Reverse Lunges 35/15 60 Single-Unders *Single-unders stay constant throughout the […]

180418

Reebok CrossFit Roppongi – CrossFit Strength Shoulder Press (70% x 3 reps 80% x 3 reps 90% x 3 or more reps) Deadlift (70% x 3 reps 80% x 3 reps 90% x 3 or more reps) Conditioning Metcon (AMRAP – Reps) Partners — Similar strength Deadlift static hold — HEAVY. AMRAP Burpee box jumps. […]

180416

Reebok CrossFit Roppongi – CrossFit Strength Pause Back Squat (2 Reps Every 2:00 X 5 Sets) *Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Pause in the bottom of the Squat for 3 seconds, no bounce to get out of the whole. Back Squat (7 Reps Every 3:00 […]

180415

Reebok CrossFit Roppongi – CrossFit WOD Metcon (AMRAP – Rounds and Reps) [Sport] Complete as many rounds as possible in 15 minutes of: 50-ft. handstand walk 100-ft. walking lunge Scaling This couplet pairs a difficult movement with an easier movement. The lunges will tax you metabolically while your arms and shoulders recover from the handstand […]

180414

Reebok CrossFit Roppongi – CrossFit WOD Metcon (No Measure) 5 rounds 2 min AMRAP KB front rack walking lunges. 1 min max cals assault. 2 min rest. (partner starts) 1 person works at a time.“Hybrid Athletics 4/3/18” *Partners similar strength. **post total reps + cals per round to board.

180413

Reebok CrossFit Roppongi – CrossFit Strength Paused Front Squat (3 Reps Every 2:00 X 5 Sets) *Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Hold for 3 seconds in the bottom of the squat. No bounce to get up. Front Squat (10 Reps Every 3:00 X 3 Sets) […]