Monat: November 2018

BODYWEIGHT 22/11/2018

A. Prep for WOD Skill. work for 10 min on your Doubleunder 5 min go through rowing technique B. Conditioning 100 cal row/bike/ski 100 DU 90 cal row/bike/ski 90 DU 80 cal row/bike/ski 80 DU … 🙂 🙂 20 cal row/bike/ski 20 DU 10 cal row/bike/ski 10 DU

INTERMEDIATE 22/11/2018

A. Strength Every 90 seconds, for 18 minutes (3 sets each) of: Station 1 – Front Squat or Goblet Squat x 6 reps Station 2 – (Left) Single-Arm Deadlift x 5 reps  + 25 meter Suitcase Carry Station 3 – (Right) Single-Arm Deadlift x 5 reps + 25 meter Suitcase Carry Station 4 – Reverse […]

CROSSFIT 22/11/2018

A. Strength Front Squat *Set 1 – 3 reps @ 65% *Set 2 – 2 reps @ 75% *Set 3 – 1 reps @ 80% *Set 4 – 3 reps @ 85% *Set 5 – 2 rep @ 90% *Set 6 – 1 rep @ 95% *Set 7 – 3 reps @ as heavy as […]

INTERMEDIATE 21/11/2018

0. Warmup max 15 min A. Prep for WOD coach defines various animal flow movements in a 45sec working/ 15 sec resting interval B. Conditioning (40 min ) 10 rounds for max calories of: Row/Bike/Ski/Prowler/High touch Burpees 45 seconds, rest 15 seconds Row/Bike/Ski/Prowler/High touch Burpees 30 seconds, rest 30 seconds Row/Bike/Ski/Prowler/High touch Burpees 15 seconds, […]

CROSSFIT 21/11/2018

0. Warmup max 15 min A. Prep for WOD coach defines various animal flow movements in a 45sec working/ 15 sec resting interval B. Conditioning (40 min ) 10 rounds for max calories of: Row/Bike/Ski/Prowler/High touch Burpees 45 seconds, rest 15 seconds Row/Bike/Ski/Prowler/High touch Burpees 30 seconds, rest 30 seconds Row/Bike/Ski/Prowler/High touch Burpees 15 seconds, […]

INTERMEDIATE 20/11/2018

A. Strength Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – Snatch-Grip Romanian Deadlift x 6-8 reps (slow contorlled decent) Station 2 – Alternating Cossack Squats x 12 reps Station 3 – Supinated-Grip Hang from Pull-Up Bar x 30-45 seconds Station 4 – L-Sit Taps x 40 seconds (10 each leg […]

CROSSFIT 20/11/2018

A. Strength Every 2 minutes, for 20 minutes (10 sets): Hang Clean + Clean Build over the course of the 10 sets to today’s heavy complex. B. Conditioning Every 90 seconds, for 15 minutes (5 sets of each): Station 1 – 5 Hang Squat Cleans Station 2 – 18/12 Calories of Assault Bike or Rowing […]

BODYWEIGHT 20/11/2018

A. Strength for 20 min work on your HS Skill work up from a Frogstand to a Headstand to a Handstandhold work in a EMOM 10 min on core skill for HS ODD: Weighted Hollow Hold for 40 sec EVEN: 2 Wallclimbs to 30 sec HS Hold B. Conditioning AMRAP for 20 minutes: 8 strict […]

INTERMEDIATE 19/11/2018

0. Warmup for 15 min A. Strength (20 minutes) Back Squat *Set 1 – 8 reps @ 55% *Set 2 – 8 reps @ 60% *Set 3 – 6 reps @ 80% *Set 4 – 4 reps @ 70% *Set 5 – 3 rep @ 80% *Set 6 – 8 reps @ 70% Rest 2 […]

CROSSFIT 19/11/2018

0. Warmup for 15 min A. Strength (20min) Back Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 8 reps @ 75-85% Rest 2 minutes […]

INTERMEDIATE 16/11/2018

0. Warmup (15min) A. Strength ( 20 min) Overhead Squat *Set 1 – 8 reps @ 65% *Set 2 – 6 reps @ 75% *Set 3 – 4 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 4 rep @ 85% *Set 6 – 6 rep @ 80% B. Conditioning (15 […]

CROSSFIT 16/11/2018

0. Warmup (15min) A. Strength ( 20 min) Overhead Squat *Set 1 – 8 reps @ 65% *Set 2 – 6 reps @ 75% *Set 3 – 4 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 2 rep @ 90% *Set 6 – 1 rep @ 95% *Set 7 – […]

INTERMEDIATE 15/11/2018

A. Prep for Wod for 20 min B. Conditioning (30 min) In teams of two, complete 3 rounds for time of: 800 Meter Run (partners must run together) 80 Kettlebell Swings 40 Goblet Squats 600 m Row 20 Burpees over the rower Partners may partition the repetitions however they choose, but only one partner may […]

BODYWEIGHT 15/11/2018

A. Prep for WOD work on your overall OH mobility for 10 min and work on Frogstand to Handstand Progressions for another 10 min“ B. Conditioning (20 min) For time: 3-minute handstand hold 100 squats 50-meter handstand walk 100 squats 30 handstand push-ups Perform the handstand hold against a wall (with only the feet touching) […]

CROSSFIT 15/11/2018

A. Prep for WOD work on your overall OH mobility for 10 min and work on Frogstand to Handstand Progressions for another 10 min B0. Prep for WOD 10 min Snatch/OH Squat work B. Conditioning In teams of two, complete 3 rounds for time of: 800 Meter Run (partners must run together) 60 Power Snatches […]

INTERMEDIATE 14/11/2018

0. Warmup max 15 min A. Prep for WOD coach defines various animal flow movements in a 45sec working/ 15 sec resting interval B. Conditioning In teams of two, alternating movements, complete as many rounds and reps as possible in 30 minutes of: partner A: 20 Calories of Assault Bike or Row partner B: 20 […]

CROSSFIT 14/11/2018

0. Warmup max 15 min A. Prep for WOD coach defines various animal flow movements in a 45sec working/ 15 sec resting interval B. Conditioning In teams of two, alternating movements, complete as many rounds and reps as possible in 30 minutes of: partner A: 20 Calories of Assault Bike or Row partner B: 20 […]

INTERMEDIATE 13/11/2018

A. Prep for WOD prep for 2k row in teams of 2 work to find your ideal rowing speed for 2 k each partner to work for 4 min on the rower B. Conditioning (if you do not have rower, do a pre core tabata before row test) For time Row 2000m ( if necessary […]

BODYWEIGHT 13/11/2018

A. Prep for WOD work on shoulder strength B. Conditioning Hero Wod Wade For time, wearing a 20-lb. vest or body armor: Run 1,200 meters (2 big rounds) Then, 4 rounds of: 12 strict pull-ups 9 strict dips 6 strict handstand push-ups Then, run 1,200 meters (2 big rounds)

CROSSFIT 13/11/2018

A. Prep for WOD prep for 2k row in teams of 2 work to find your ideal rowing speed for 2 k each partner to work for 4 min on the rower B. Conditioning (if you do not have rower, do a pre core tabata before row test) For time Row 2000m ( alternative: ski) […]