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INTERMEDIATE 14/09/2019

A. Prep for WOD (00:00_00:15) B. Conditioning (00:20 -00:60) In teams of 3:Buy-in: 3 km Run (4 big rounds 2small) (running together) Then,3 Rounds of: *One person works. Split as needed. 150 Double Unders90 Wall Balls (20, 14)30 Deadlifts (100, 60) then,Cash-out: 1,6 km Run (2 big rounds 2 small) (running together)

INTERMEDIATE 13/09/2019

A. Prep for WOD B. Conditioning Every 10 minutes, for 40 minutes (4 sets) for times: 500 Meter Row 400 Meter Run 30 Kettlebell Swings 12 Strict Pull-Ups C. Acessory Zottaman Curls: 3 x 10. Rest 60s.(https://www.youtube.com/watch?v=wrjEdVZrkhk)

CROSSFIT 13/09/2019

0. rec Warmup A. Strength (00:15 – 00:40) Handstand Push-up: Rx+: (Deficit x 20-30 reps – accumulate)Rx: (Strict x 20-30 reps – accumulate)L3: (Kipping x 30 reps – accumulate)L2: (1 Abmat x 20 Reps – accumulate)L1: (Box Push-ups x 30-50 reps – accumulate)Beg: (Box Dips x 30 Reps – accumulate) B. Conditioning (00:40-00:50) For time:21-15-9C2B […]

INTERMEDIATE 12/09/2019

A. Strength3 sets of: Station 1 – Left Leg Bulgarian Split Squat x 8 reps Station 2 – Right Leg Bulgarian Split Squat x 8 reps Station 3 – Front Leaning Rest on Rings x 45 secondsStation 4 – Reverse Snow Angels @wall x 10 reps B. ConditioningEvery 3 minutes, for 15 minutes (5 sets) […]

CROSSFIT 12/09/2019

A. Strength (00:15- 00:40) 1) Front Box Squat – Regular Stance: 8 x 3 @80% of 26/08, every 60s.– If no 1RM Front Box Squat use 65% of 1RM Front Squat 2) Single Leg Box Jumps: 6 x 3 ea. Rest 60s after both sides complete. only for advanced athetesL2/L1: Double Leg Box Jumps to […]

INTERMEDIATE 11/09/2019

A. Strength EMOM for 16 minutes (4 sets of each): Station 1 – Double-Kettlebell Overhead Carry x 45 seconds Station 2 – Double KB Iso Row x 8/8 reps Station 3 – Hollow Hold/Rock x 45 seconds Station 4 – Farmer’s Carry x 45 seconds (heavy!) B. Conditioning For time: 40/30 Calories of Assault Bike […]

CROSSFIT 11/09/2019

A. Prep for WOD (00:05- 00:20) 5 min of Dynamic Warmup 10:00 – 20:00Review – Clean & Jerk B. Conditioning (0:20-00:55) For time: 30 Clean + Jerks (60, 42,5) Run 1,6 km ( 2 bis + 2small rounds) 5 legless Rope Climbs / 20 Towel Pullups Run 1,6 km ( 2 bis + 2small rounds) […]

INTERMEDIATE 10/09/2019

A. PrepPrep for WOD B. ConditioningFor time:50 Russian Kettlebell Swings40 Walking Lunges with Farmer’s Carry30 Burpees20 Dumbbell or Kettlebell Thrusters10 *Weighted Strict Pull-Ups20 Dumbbell or Kettlebell Thrusters30 Burpees40 Walking Lunges with Farmer’s Carry50 R Kettlebell Swings C. AcessoryBanded OH Triceps Extensions: 4 x 25. Rest 60s.

CROSSFIT 10/09/2019

A. Strength (00:15-00:35) 1a) Single Arm DB Bench Press – neutral grip: 4 x 6-8 ea. Rest 30s.1b) 1-Arm KB Rows – neutral grip: 4 x 8-10 ea. Rest 30s. B. Conditioning (00:35-00:55) AMRAP 17:Teams of 2 21 Air Squats15/12 Calories on Rower 9 DB Hang Power Snatch (22,5, 35) (9 Reps each side)*One athlete […]

INTERMEDIATE 09/09/2019

A. Strength Every 2 minutes, for 18 minutes (3 sets):Station 1 – Strict Ring Pull-Ups x 8-10 reps (pull rings as close to the sternum as possible; break up your sets to stay fresh and accumulate 8-10 reps within the 2-minute window) Station 2 – Nose-to-Wall Handstand Hold x 45-60 seconds(if you’re comfortable with holds, […]

CROSSFIT 09/09/2019

A. Strength (00:15-00:40 1 , Back Squat Wave Loading w. chains: 5-3-1-5-3-1. Rest 2:00– Start at 50-60% of 1RM – second wave heavier than 1st wave. End at 90-95% of 1RM. 2) RDLs w. bands pulling forward: 4 x 8-10. Rest 90s. B. Conditioning (00:40-00:50) AMRAP 6:KB Thrusters (24, 16) C. Accessory (00:50-00:60) 2:00 Global […]

INTERMEDIATE 07/09/2019

A. Prep for WOD B. Conditioning (00:20- 0:60) Teams of 2:AMRAP 12:30 Box Jumps (24, 20)150 Double Unders30 Wall Balls (20, 14) Rest 2:00 AMRAP 12:30 DB Hang Power Cleans (22,5, 35)150 Walking Lunges (BW)30 DB Push Press  (22,5, 35) Rest 2:00 AMRAP 12:30 Calorie Row150 Abmat Sit-ups30 KBS (70, 53)*One person works. Split as desired.

INTERMEDIATE 06/09/2019

A. Strength3 sets of:Front-Foot Elevated Split Squats x 8-10 reps each (place front foot on a platform approximately 10cm higher than back foot) Single-Arm Dumbbell Row x 8-10 reps each B. Conditioning Every 5 minutes, for 20 minutes (4 sets) for max calories of:60 Seconds of Assault Bike (for calories)60 Seconds of Jump Rope Practice […]

CROSSFIT 06/09/2019

0. rec Warmup A. Strength (00:15 – 00:40) Max in complex of:1 Push Jerk + 1 Split JerkRest as needed.– Beginner: Push Press: 5 x 5. Rest 90s. B. Conditioning (00:40-00:50) Local Muscle Endurance Tester – Goal: Pacing & effective partitioning of work before fatigue sets in. For time:50 Single Arm DB Push Press (right) […]

INTERMEDIATE 05/09/2019

A. Strength3 sets of:Deadlift x 6-8 reps Ab-Wheel or Barbell Rollouts x 8-10 reps Pallof Side Step x 5 reps each side B.AMRAP 612 Kettlebell Swings6 Burpees rest 2 min AMRAP 6:6 DB Thruster (22,5/35)6 Box Jumps Overs C. Accessory Single Leg Banded Hamstring Curls x 5 Minutes Max Reps

CROSSFIT 05/09/2019

A. Strength (00:15- 00:40) 1) Front Box Squat – Regular Stance: 8 x 3 @75% of Last Monday, every 60s.– If no 1RM Front Box Squat use 60% of 1RM Front Squat 2) Power Clean: 5 x 2 @75%, every 60s.– reset on each B. ConditioningHigh-effort piece – choose a load you can move consistently […]

INTERMEDIATE 04/09/2019

A. Strength4 sets of:Dumbbell Shoulder Press x 8-10 reps Russian Step-Ups with Dumbbells x 8-10 reps each legStrict Toes to Bar x 6-10 reps B. ConditioningAMRAP 12min6 Stationary Dips9 Push-Ups12 Jumping Lunges C. Accessory Double Leg Banded Hamstring Curls x 100 Reps

CROSSFIT 04/09/2019

A. Prep for WOD (00:05- 00:20) 5 min of Dynamic Warmup 10:00 – 20:00 Review – Overhead Squat + KBS + Box Jump Overs *Perform 2 sets of each of 5-10 reps. B. Conditioning (0:20-00:55) For time: 100 KBS (24, 16) 800 Meter Run 75 Overhead Squats (35, 25) 800 Meter Run 50 Box Jumps […]

INTERMEDIATE 03/09/2019

A. Strength (00:15-00:35) 3 sets of:Posted Single-Leg Deadlifts x 8-10 reps each @ 3011 Barbell Glute Bridges x 6-8 reps @ 20X1 Side Plank x 45 seconds each side B. Conditioning3 rounds500 Meter Row21 Kettlebell Swings12 Burpees C. Acessory Banded Facepull-aparts + Banded Triceps Pushdowns x 5 Minutes Max Reps

SWEATSHOP 02/09/2019

Burpee sweatshop 0:00-15:00 7 otm 7 wb+ 7 Burpees 15:00-30:00 10 otm 5 burpees over the bar 5 thruster (35/25) 30:00-45:00 10 OTM 5 burpee box jumps 6-8 Bent over rows (35/25- Same weight as thruster before) 45:00-60:00 10 otm Adv 60 du Intermediate 20-30 du Beginner 40 sec single underC