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CROSSFIT 16/10/2019

A. Prep for WOD (00:05- 00:20) work on Gymnastic skills, coaches choice B. Conditioning (00:20- 00:55) For time: in heats of 8 people:part 1 : Row/Ski/Bike 4 km / (15 min TC) / 8 miles on Assault Bike part 2: 800 meters (6 rounds / 1 big +1small) 30 Burpee Pullups600 meter Run (4 small […]

INTERMEDIATE 15/10/2019

A. Strength 3setsStation 1 – Dumbbell Bench Press x 10-12 reps Station 2 – Supine Ring Rows x 10-12 reps Station 3 – Side Plank x 45 seconds each side B. Conditioning4 rounds for time of:400 Meter Run10 Single-Arm Dumbbell Push Press* (left side)10 Single-Arm Dumbbell Push Press* (right side)15 Stationary Dips C. AcessoryAMRAP 5:25 […]

CROSSFIT 15/10/2019

A. Strength (00:15-00:40) 1a) Slight Decline DB Bench Press: 2 warmup sets then 5 x 10. Rest 30s. – elevate the front of the bench on a 20kg plate – roughly 15cm off the floor – 2 warm-up sets + 5 „work sets“ with a challenging load 1b) Symmetrical Stance 1-Arm DB or KB Rows […]

INTERMEDIATE 14/10/2019

A. Strength 3 sets of eachStation 1 – Snatch-Grip Romanian Deadlift x 8 reps Station 2 – Hollow Hold or Rocks x 45-60 secondsStation 3 – Strict Pull-Ups x 8-10 reps Station 4 – Bottom’s Up Kettlebell Carry x 25 Meters each arm B.For time:800 Meter Run60 Kettlebell Swings800 Meter Run C. Accessory 3:00 of […]

CROSSFIT 14/10/2019

A. Strength (00:20-00:60) 1) Sumo Deadlift: Build to a tough set of 3 in 7 sets. Rest 2-3:00.– Elevate Plates 5cm off of the floor (roughly 10kg plate)– This will be tested next Monday for a 1RM.– 7 TOTAL sets 2a) Front Squat: Build to Metcon Weight. 2b) Bar Muscle-ups or Scaling Option WU B. […]

INTERMEDIATE 12/10/2019

A. Prep for WOD prep for movements B. Conditioning In teams of 2, with only one person working at a time, AMRAP in 30 minutes of: 1000 Meter Row 100 double Kettlebell Deadlifts100 Partner Pushups100 Meter Kettlebell Farmer’s Carry100 Wallballs100 double Kettlebell Walking Lunges100 Renegade Rows100 double Kettlebell Push Presses100 cals of AB

CF90 12/10/2019

Warm-Up:Wall Slides x 10 Pec Activation Followed by… EMOM for 6 minutes (2 sets):Station 1 – Parallette Shoot-Throughs x 3-5 repsStation 2 – Hip Bridges x 10 Station 3 – Paloff Side Steps x 4-5 each side Then… A. Strength station work for 24 minutes (12 sets) of:M1: Bench Press x 3 reps M2: 1 Clean + […]

INTERMEDIATE 11/10/2019

A. Skill & Mobility Work up to a 2 RM TGUP inbetween working sets work on core coaches choice B. Conditioning 3 rounds for max reps of: 1 Minute of Burpees 1 Minute of Wall Ball Shots 1 Minute of Kettlebell Deadlifts 1 Minute of V-Ups 1 Minute of Kettlebell Swings Rest 1 minute C. […]

INTERMEDIATE 10/10/2019

A. Strength3sets of Station 1 – Back Squat x 8-10 reps Station 2 – Single-Arm Dumbbell Row (Left) x 10 reps Station 3 – Single-Arm Dumbbell Row (Right) x 10 reps B. Conditioning For max reps/calories:2 Minutes of Assault Bike (or Rowing)Rest 60 seconds2 Minutes of Dumbbell ThrustersRest 60 seconds2 Minutes of BurpeesRest 60 seconds2 […]

CROSSFIT 10/10/2019

A. Strength (00:15- 00:35) Wide Stance Box Squat: 6 x 3 @70% of Back Squat, every 60s. – 4 warm-up sets to build to 70% – slightly below parallel squat– If no recent max use light to moderate load B. Conditioning (00:40- 00:55) AMRAP 3: DB Hang Squat Cleans (22,5, 35) Rest 2:00 AMRAP 3: […]

INTERMEDIATE 09/10/2019

A. Strength Station 1 – Unsupported Seated Dumbbell Press x 8-10 reps Station 2 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps Station 3 – Suitcase Carry x 100 Meters (50 meters each side) B. ConditioningAMRAP 12 min:300/250 Meter Row20 Single-Arm Dumbbell Push Presses (10 each)20 Box Step-Overs with KB/DB Goblet Hold C. Accessory Single […]

CROSSFIT 09/10/2019

A. Prep for WOD (00:05- 00:20) Warmup E.g.:Banded Snatch Warm-up + Thoracic Mob – 10 Over and Back – 10 Around the World – 10 OHS B. Conditioning (00:25- 00:60) For time: 2k Row/Ski OR 120 cals on the AB 25 Power Snatches (35, 25) 1k Row/Ski OR 60 cals on AB 25 Power Snatches […]

INTERMEDIATE 08/10/2019

A. Strength 3 sets of:Single-Leg Deadlift x 6-8 reps each leg Barbell Glute Bridges x 6-8 reps Side Plank x 45 seconds each side B. Conditioning3 rounds for time of:30 Kettlebell Swings20 Jumping Lunges C. AcessoryAMRAP 5: 25 Banded Triceps Pushdowns (light band) 25 Banded Pulldowns (same band)

CROSSFIT 08/10/2019

A. Strength (00:15-00:40) 1a) Rope Climb: 1 warmup set the 4 x 2-3. Rest 45s.– Rx+: L-Sit Rope Climb– Rx: Legless Rope Climb– L3: Rope Climb w. legs– L2/L1: Ground to standing with rope x 3 reps. 1b) Strict Dips: 1warmup set then 4 x 10-12. Rest 45s– Rx+: Ring Dips– Rx: Bar Dips– L3: […]

INTERMEDIATE 07/10/2019

A. Prep for WOD B. ConditioningEMOM for 30 minutes (6 sets) of:Minute 1 – 12/8 Calories of Assault BikeMinute 2 – 12 BurpeesMinute 3 – 8 Strict Pull-UpsMinute 4 – Alternating Reverse Lunges with DB/KBs x 12 repsMinute 5 – 8 Strict Handstand Push-Ups or Dumbbell Strict Press C. Acessory Banded Facepull-aparts x 100 Reps, […]

CROSSFIT 07/10/2019

A. Strength (00:20-00:60) 1) Power Clean: Build to a heavy double in 9 sets– Reset on each rep 2) Barbell Split Squats – Back Rack:3 warmup sets then 4 sets x 6 each leg (12 in total) – 3 sets to build in weight– 4 sets with a challenging weight. 3) Glute Hip Thrust – […]

INTERMEDIATE 05/10/2019

A. Strength4setsStation 1 – Double-Kettlebell Overhead Carry x 45 secondsStation 2 – Dumbell Row left x 8 reps Station 3 – Dumbell Row right x 8 reps Station 4 – Hollow Hold/Rock x 45 secondsStation 5 – Farmer’s Carry x 45 seconds (heavy!) B. Conditioning3 rounds for time of:400 Meter Run (2rounds) 10 Dumbbell Box […]

INTERMEDIATE 04/10/2019

A. Prep for WOD B. Conditioning In teams of two, alternating movements throughout, AMRAP 30 minutes of:25 Mountain Climbers20 Kettlebell Swings15 Wall Ball Shots10 Alternating Reverse Lunges with Dumbbells5 Toes to Bar or Hanging Leg Raises Partner A starts with 25 Mountain Climbers, Partner B then performs 20 kettlebell swings, Partner A then performs 15 […]

CROSSFIT 04/10/2019

A. Strength (00:15 – 00:35) 1a) DB Floor Press w. neutral Grip: 1 warmup set then 4 x 10-15. No rest.– 1 warm-up set + 4 „work sets“ with a challenging load for all sets 1b) KB Hammer Curls: 1 warmup set then 4 x 10-15. Rest 60s.– 1 warm-up set + 4 „work sets“ […]