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ENDURANCE 13/07/2021

team wodwarm up 2×1 rd run10 goblet squats10 down ups10 push press 20’ buy in synchro 50 db thrusters A rows for as long B runsB runs 1 big roundtake turns –score is cals rowed together rest 3’inbetween 20’ buy in 200 DUs/ SUsA does 20 burpee box jumpsB ski erg or air bike for […]

INTERMEDIATE 13/07/2021

4 Tabata Sets Each of: Bear Crawl V-Ups Broad Jumps etc Then… 30 min Teams of two must complete 100 repetitions of the following complex: 3 Kettlebell Swings 2 Goblet Squats 1 Kettlebell Push Press (Left Arm) 1 Kettlebell Push Press (Right Arm) The kettlebell cannot touch the floor at any point during the workout. […]

CROSSFIT 13/07/2021

EMOM 12 minutes:Minute 1 – Handstand Hold Work x 34-45 secondsMinute 2 – Roll to Candlestick x 10 repsMinute 3 – Overhead Stability Hold x 30-45 seconds(if you don’t have a Bamboo Bar, kettlebells, sandbag, plates, whatever is challenging!) Then… A. Strength (15min)6 SetsStrict PressSet 1 – 3 reps @ 80%Set 2 – 2 reps […]

INTERMEDIATE 12/07/2021

A. StrengthEvery 2 minutes, for 18 minutes (3 sets):Station 1 – Bulgarian Split Squats x 8 reps each leg @ 3111Station 2 – Strict Pull-Ups x Max Reps in 60 secondsStation 3 – Kettlebell Weighted Side Bends x 30-45 seconds each side B. ConditioningFor time:Row 1000 Meters20 Burpees Over Box 40 Thrusters (20/15 kg)

CROSSFIT 12/07/2021

0.Prep 4 rounds:some running drills (defined by coach) 40 metersWall Balls x 10 reps*Practice speedy transitions throughoutRest 30-60 seconds then A. StrengthDeadlifts x 3-5 reps (build in weight over the 4 sets)build up to 80% of 1 RMThen… B. Conditioning 5 rounds for time:400 Meter Row/Ski/bike10 Box Jumps (30″/24″)10 Deadlifts @70% of 1RM 10 Wall […]

CROSSFIT 10/07/2021

3 Sets: 5 Deadlifts (practice touch and go cycling) 20-30 seconds Handstand Hold (practice perfect hand placement each time) Then… A. Conditioning“Strict Diane” Complete rounds of 21, 15 and 9 reps for time of: 225/155 lb Deadlifts Strict Handstand Push-Ups B. StrengthEvery 2 minutes, for 18 minutes (3 sets) of: Station 1 – Barbell Hip […]

INTERMEDIATE 10/07/2021

EMOM 12 minutes: Minute 1 – Handstand Hold Work x 30-45 seconds Minute 2 – Roll to Candlestick x 10 reps Minute 3 – Overhead Stability Hold x 30-45 seconds (sandbag/oddobject) Then… A. Strength5 sets of: Dumbbell Z-Press x 8-10 reps @ 2111 Rest 60 seconds Band-Resisted Lat Pulldowns x 15 reps @ 1111 (rotate […]

INTERMEDIATE 09/07/2021

Strength: Deadliftruns build up to a 10 repish heavy perfect deadlift 3 sets of : 10 Deadlift directly into allout reps DB/KB Thruster Then… 4 rounds for time of:400 Meter Row/Bike/Ski20 Wall Ball Shots15 Kettlebell Swings10 Box Step-Overs with Kettlebell

CROSSFIT 09/07/2021

A. Strength Strict Press: 4 Reps @80% of your 5RPM Strict Press 2 reps @ 95% 4 Reos @ 80% 2 Reps @ 100% 4 Reps @ 80 % 2 Reps @ 105% B. Conditioning 3 rounds for Time: 30//20 Cal Echo Bike/Ski or 40/30 Cal Row 20 Toes to Bar 10 Push Jerks (60/40)

INTERMEDIATE 08/07/2021

Skill.-Two Sets w/ PVC or empty barbell: 5 Muscle Snatch, 5 Overhead Squat 4 Power Snatch, 4 Overhead Squat 3 Squat Snatch, 3 Snatch Balances 2 Squat Snatch, 2 Press in Receiving *Every new line means take a short break before moving to the next movements Then… A. StrengthEvery minute, on the minute, for 15 […]

CROSSFIT 08/07/2021

A. STRENGTH: Benchpress4 Reps @ 80% of your 5RPM Bench Press2 Reps @ 95%4 Reps @ 80%2 Reps @ 100%4 Reps @ 80%2 Reps @ 105% B. Conditioning AMRAP 15 Every 8 minutes, for 24 minutes (3 sets) for times of: 250 Meter Row/Ski/bike 50 Double-Unders 50 Air Squats 25 Push-Ups10 DB Push Press (22,5,15)

INTERMEDIATE 07/07/2021

Warm-Up. Tabata x 2 sets each of: (20 seconds work followed by 10 seconds rest = 1 set) – Single-Arm Plank – Alternating Lateral Lunges – Side Plank – Air Squats – Hollow Hold or Rock – Plank Shoulder Taps – V-Ups – Bear Crawl – Frog Jumps – Wall Climbs Then… B. Conditioning 4 […]

CROSSFIT 07/07/2021

A. Strength: OTM x 10 2 Paused Front Squats 5 sec Pause@ bottom Start with 40% of your 1 RPM Frontsquat an build up B. Conditioning 5 rounds : OTM: 1. Wall Balls (9/6) 2. Alternating DB Snatches (22,5/15) 3. Row for Cal 4. Rest Score is total reps/cal

ENDURANCE 06/07/2021

1.) 20‘ emom 20 air squats 15 push ups 10 pull ups 5 burpees rest 3‘ 2.) 20‘ amrap 20 burpees 20 cal row 20 cal air bike 2 kleine runden laufen

INTERMEDIATE 06/07/2021

A.Strength4 sets of:Barbell Hip Thrusts x 6 reps @ 20X1(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)Rest 90 secondsSupinated-Grip Bent-Over Barbell Row x 6 reps @ 2111Rest 90 seconds B.ConditioningEvery 4 Min x 5 50 DU /100 Single Unders 300/250 m Row or 250/200 m Ski […]

CROSSFIT 06/07/2021

A. Strength Static Hold:Backsquat – 2 Sets of :30 secFrontSquat – 2 sets of :20 secOverheadSquat – 2 Sets of :10 sec all sets completed with 50% of your 5RPM Backsquats B. ConditioningEvery 4 Min x 5 50 DU /100 Single Unders300/250 m Row or 250/200 m Ski10 Hang Squat Cleans (50/35) Score is your […]

INTERMEDIATE 05/07/2021

A. StrengthEvery 2 minutes, for 18 minutes (3 sets) of: Station 1 – Unsupported Seated Dumbbell Press x 8-10 reps @ 21X1 Station 2 – Band-Resisted Face Pulls x 15 reps @ 21X1 Station 3 – Suitcase Carry x 100 Meters (50 meters each side) B. ConditioningAMRAP 15 min5 Strict Pull-Ups 10 Dumbbell Push Presses […]

CROSSFIT 05/07/2021

A- Skill & Strength Bar Muscle-Up Prep & Skill Work then Every 30 seconds, for 2 minutes (2 sets) of:Interval 1 – Swinging Knees to Bar x 3 reps (or get knees as high as possible)Interval 2 – Bar Muscle-Up x 1 rep OR Chest-to-Bar Pull-Up x 1 rep Followed by… Spend 10 minutes building […]

INTERMEDIATE 03/07/2021

A. Strength(3 sets):Station 1 – Bulgarian Split Squats x 8 reps each leg @ 3111Station 2 – Strict Pull-Ups x Max Reps in 60 secondsStation 3 – Farmer Carry (coaches choice) B. ConditioningFor time:Row 1000 Meters15 Burpees Over the Box40 Thrusters (20/15 kg)

CROSSFIT 03/07/2021

3 sets of:Bear Crawl x 20 steps forwardBear Crawl x 20 steps backwardSuitcase Carry x 25 meter each arm(Keep the shoulders square – no leaning Then… A. Strength(5 sets):Bench Press x 7 reps @ 65-70% B. Conditioning5 rounds for time:20/15 Calories of Assault Bike12 Toes to Bar12 Stationary or Ring Dips @ 111112 Push-Ups