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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

INTERMEDIATE 02/07/2021

Kettlebell Complex x 2 Sets: 10 Around the Worlds (5 each direction) 10 Halos (5 each direction) 5 Single-Arm Kettlebell Swing (right) 5 Single-Arm Kettlebell Hang Clean (right) 5 Single-Arm Push Press (right) 5 Single-Arm Kettlebell Swing (left) 5 Single-Arm Kettlebell Hang Clean (left) 5 Single-Arm Push Press (left) 10 Goblet Hold Kettlebell Thrusters B. […]

CROSSFIT 02/07/2021

A. Strength: Strict Press: 3 sets: 7 ‚bottom Half‘ Strict Presses 7 ‚top Half‘ Strict Presses 7 Strict Presses start with 50% of your 5RPM Strict Press and build up B. Condtioning.: For Time: 500/400m Row 21 Power Cleans (60/40) 21 Push Jerks 500/400 m Row 15 Power Cleans 15 Push Jerks 500/400 m Row […]

INTERMEDIATE 01/07/2021

A. Strength2 sets of:Perform 30 seconds on each side of the following movements…*Station 1 – Banded Palloff Hold*Station 2 – Banded Lateral Monster Walk*Station 3 – Single-Leg Glute Bridge Hold*Station 4 – Side Plank Hold*Station 5 – Dynamic Bulgarian Split Squat Jumps Move through this with as little rest between movements as possible. It should […]

CROSSFIT 01/07/2021

A. Strength Deadlifts work up to a heavy 5 rep max B. Conditioning 21-18-15-12-9Frontsquats (50/35)KB Swings (24/16)Lateral Burpees over the Bar

ENDURANCE 29/07/2021

in Teams of 2 A. Cindy with a twist 25‘ AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats A works B rests – run 3 small rounds every 6 rounds (3 each) rest 3‘ B. easy Christine AMRAP 25‘ 150m row 10 db deadlifts 15 box jumps A works B rests – every […]

INTERMEDIATE 30/06/2021

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 Climbsetc Then… 3 sets for max reps:3 Minutes of Assault Bike / or Rowing)2 Minutes of […]

CROSSFIT 30/06/2021

A. Strength: OTM x 102 Paused Front Squats 3 sec Pause@ bottom Start with 50-60% of your 1 RPM Frontsquat an build up B. Conditioning AMRAP 20: 50 Wallballs (9/6)40 Box Jumps30/24 Cal Echo Bike/Ski or 40/30 Cal Row20 Toes to Bar or 40 Knee Raises10 Bar Muscle Ups or 20 Chest to Bar or […]

INTERMEDIATE 29/06/2021

A. Strength3 sets of Station 1 – Phily Landmine Press x 8-10 reps per side (half lunge position)Station 2 – one arm Rows with heavy weight x 15 reps B. Conditioning5 rounds for time of:400/300 Meter Row/ski/bike20 Wall Ball Shots15 Russian Kettlebell Swings10 Box Step-Overs with Kettlebell