Blog

CROSSFIT 11/06/2019

A. Strength (00:15-00:55): Today we have several variations to train the posterior as well as the anterior chain – it’s a strength only day! 1) Zercher Box Squat: Build to a heavy 1rep. Rest 2:00– Use a 13-14” Box; this is a challenging variation for the quads and upper-back. – please watch Demo of execution […]

FUNDAY 09/06/2019

A. Prep for WOD B. Conditioning in teams of 2 AMRAP until 00:55 Buy-In: 3 rounds run together Then, with 3 Burpees EMOM and if possible with weightwest A: every set of 30 reps change with B 30 DB Curls (45lbs/25) 30 DB weighted Sit-Ups 30 DB Floor Presses (45/25 lb) 30 DB Walking Lunges […]

Crossfit 90 – 08/06/2019

Warmup:Teams of 2:a) Rowing until b) finished the following..b) 10 Active Hang Pulls, 15 WB Shots, 20 Squats (w. pecstick) and finishing with 2l bearcrawl/duck/gorilla walk Strength: Weighted C2B + Zercher SquatsAlternating for 6 Rounds:A) 5 Strict (Weighted) C2B rest 1 min then..B) 8-10 Zercher Squatsrest 1-2 min before starting next round. 2 min rest, […]

INTERMEDIATE 07/06/2019

A. Strength4 sets of:Russian Step-Ups x 10 reps each leg Single-Arm Dumbbell Press x 8 reps each 100-Meter Suitcase Carry + Waiter’s Carry(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters) B.AMRAP 7 min: 20/15 Calories of Assault Bike40 Push-Ups20 Wall […]

INTERMEDIATE 08/06/2019

Warmup:Teams of 2:a) Rowing until b) finished the following..b) 10 Active Hang Pulls, 15 WB Shots, 10 Pushups and finishing with 2 lengths bearcrawl/duck/gorilla walk A. Strength (00:15-00:35) 3 sets of:Alternating Arm Dumbbell Bench Press x 8 reps each arm (non-working arm is fully extended supporting DB over chest; working arm performs a 3-second eccentric […]

CROSSFIT 07/06/2019

A. Strength (00:15 – 00:40) Split Jerk: 1RM. Rest 2:00– Build to a 1RM (3-4 singles above 90%)– if you prefer Chinese Jerk do a chinese Jerk– Beginner: Work on Technique or perform Push Press for a heavy triple. B. Conditioning (00:40-00:55) „Gripdesctructor“ For time with an empty barbell:75 Barbell Rows 50 Barbell Curls50 Triceps […]

INTERMEDIATE 06/06/2019

A. Prep for WOD B. Conditioningin teams of 2 complete 5 rounds: Run 400 Meters (2rounds) (partners must stay together)50 Kettlebell Swings (25 each)20 Strict Pull-Ups (10 each) C. Accessory Medball Hanging Hypers: 30reps GHD Back Raises: 30 reps @BW Banded Goodmornings: 30 reps

CROSSFIT 06/06/2019

A. Strength (00:15 – 00:35) 1) Front Box Squat: 3warmup sets 8 x 2 @75-85% of Front Squat, every 60s– Wider than normal Squat Stance2) Broad Jump: 4 Attempts at Max Distance. 3) Warm-up Light Power Cleans & Bar Facing Burpees B. Conditioning (0:35-00:55) For time:100 Double KB Front Rack Walking Lunges (24/16) (you may […]

INTERMEDIATE 05/06/2019

A. Strength (00:15- 00:35) EMOM 15 min M1 – Goblet Squat x 10 reps M2 – Philly Press (Left) x 8 reps ( in a lunge position right leg in front, pressing from a FR position) M3 – Goblet Squat x 10 reps M4 – Philly Press (Right) x 8 reps M5 – Prone Plank […]

CROSSFIT 05/06/2019

A. Prep for WOD use Kettlebell for Warmup go through movements B. Conditioning (00:15 – 00:55) against a running 40 min clock with a partner in teams of 2 00:00 – 00:10100 meter Sledsprints (moderate weight) 6 times on the green 00:10 – 00:20max reps KB circuit in I go Yugo stylepartner A: 8 Russian […]

INTERMEDIATE 04/06/2019

A. Strength (00:15-00:40) .4 sets of heavy Strict Shoulder Press x 3-4 reps (every 2min) Go as heavy as possible! then 4 sets of:Push Press x 3-4 reps (every 2 min) B. Conditioning For time:40/30 Calories of Assault Bike30 Burpees20 Strict Pull-Ups C. Acessory Light DB Shoulder Circuit 3 x 15 each side – Lateral […]

CROSSFIT 04/06/2019

A. Strength (00:15-00:35) 1a) Legless Rope Climb: 5 x 1-2. – if possible L-Sit Rope Climb for beginners from ground to standing with rope x 3 reps 1b) Strict Dips: 5 x 8-10 for beginners Box Dips B. Conditioning (00:15-00:50) For time:25 Burpee Box Jumps (24, 20)50 S20H (60, 42,5)25 Burpee Box Jumps C. AcessoryLight […]

INTERMEDIATE 03/06/2019

A. Strength3 sets of:Overhead Squat x 6 reps (slow decent) Med Ball Leg Curls x 12 reps L-Sit x 45-60 seconds(accumulate the time if you can’t do this in one effort) B. ConditioningFor time:Row 1000 Meters40 Kettlebell Swings40 Goblet Squats C. Accessory Single Leg Glute Hip Thrust w. 5 second hold: 3 x 5 each […]

CROSSFIT 03/06/2019

A. Strength (00:03-00:15) 1) Power Snatch + Overhead Squat: Build to a challenging set of 1 Power Snatch + 3 Overhead Squats. Rest between sets for 2:00 B. Conditioning In a 5 Minute Window:500 Meter RowWith the remaining time AMRAP:Squat Snatches (52,5, 35) Intent: work in heats / this should be done excluseivly on rowers, […]

INTERMEDIATE 01/06/2019

A. GymnasticsEMOM for 15 minutes Minute 1 – Supine Ring Rows x 8-10 reps Minute 2 – Side Plank (Left) x 40 seconds Minute 3 – Side Plank (Right) x 40 seconds Minute 4 – Wall Reverse Snow Angels x 15 reps (slow & controlled) Minute 5 – Hollow Rocks or Hold x 30-40 seconds […]

INTERMEDIATE 31/05/2019

A. Strength (00:15-00:35) 3 sets of:Hanging Med-Ball Hamstring Curls x 10-12 reps Medball Wallslam Rotations x 15/15 reps Weighted Plank Hold x 60 seconds B. Conditioning For time:Row/Ski 1500 Meters / 100 calories on AB immediately followed by…10 rounds of:6 Kettlebell Swings6 Goblet Squats C. Acessory 5 Minutes of Static Stretching

CROSSFIT 31/05/2019

A. STRENGTH focusday (00:15 – 00:50) Today we are performing upper-body work with the close grip bench press (building in weight) and the ring pull-up (4 challenging sets.) We’ll then finish with assistance work for the biceps, triceps, and deltoids. 1) Close Grip Bench Press: 8-6-4-2. Rest 90s.– add weight each set building to a […]

INTERMEDIATE 30/05/2019

A. Strength Station 1 – Legless Rope Climb Technique Work – /6 Towel Pullups) Station 2 – Freestanding Handstand Hold Work (use partner assists to learn balance points and accumulate time upside down) Station 3 – Tuck Rock to Tuck Sit x 15 reps (https://www.youtube.com/watch?v=EtIa7Xt54kY) B. Conditioning 3 rounds for time of: 800 Meter Run […]

CROSSFIT 30/05/2019

A. Strength (00:15 – 00:50) 1) Front Box Squat: 3warmup sets 10 x 2 @75-85% of Front Squat, every 60s– Wider than normal Squat Stance 2) Standing High Box Jumps: 2 warmup sets 8 x 2, at a challenging height, every 60s 3) Warm-up Light Power Cleans & Bar Facing Burpees B. Conditioning (0:45-00:55)Metcon workout […]

INTERMEDIATE 29/05/2019

A. Prep for Wod Corework & Mobility B. Conditioning (00:20-00:50) Every 90 seconds, for 30 minutes (5 sets of each):Station 1 – 20 Walking Lunges with DB/KB Farmer’s CarryStation 2 – 15/10 Calories of Assault Bike or 250/200 Meters of RowingStation 3 – 15 BurpeesStation 4 – 200 Meter Run (1 round) C. Acessoryfor rest […]