Kategorie: WOD

FUNDAY 12/07/2020

Team Grip Blaster in teams of 2 / one moves 1 one holds 1 iso holdsrequired equipment per team:1 KB, 1 loaded Barbell with 80kg/60kg, 3 plates (10/5) For time: (1) 6min AMRAP2rds Runmax rep Russian Kettlebell Swings (32/24)rest 1:00 min 2) 6min AMRAPChin Over Bar Pull-up Holdmax rep Hand Release Push-upsrest 1:00 min (3) […]

INTERMEDIATE 17/07/2020

WarmupWall Slides x 10 Pec Activation x 60-90 seconds Followed by…2sets Station 1 – Parallette Shoot-Throughs x 3-5 repsStation 2 – Glute Bridges x 10 Station 3 – Paloff Side Steps x 4-5 each side A. Strength3 sets of:1-1-2 Dumbbell Bench Press x 8-10 repsBanded Overhead Triceps Extension x 30 repsLandmine Row x 6 reps […]

CROSSFIT 17/07/2020

A. Strength 3 Sets: 21 Weighted Glute Bridges 3 Sets: 15 Dumbbell Romanian Deadlifts 3 Sets: 9: Barbell Good Mornings B. Conditioning (00:30-00:60) Every 5 Minutes x 5 Rounds:30 AbMat Sit-ups15 Deadlifts (80/60)21/15 Calorie Assault Bike

INTERMEDIATE 16/07/2020

A. Warmup Skilldevelopment prep for Hiphing 2 Sets: Kettlebell Halos x 6 (3 each direction, nice and slow) Alternating Single-Arm Kettlebell Snatches x 6 Overhead Movement Prep followed by2 sets of:Right Arm Turkish Get-Ups x 3 + Waiter Hold Alternating Reverse Lunges x 6 Left Arm Turkish Get-Ups x 3 + Waiter Hold Alternating Reverse […]

CROSSFIT 16/07/2020

A. Strength Strict Press Build to a Moderate Set of 3 B. Conditioning (00:40-00:55) AMRAP 15: 30 Strict Presses (35/25) 30 Double Unders 30 Wallballs (20/14) 30 Double Unders

INTERMEDIATE 15/07/2020

Warm-Up. Reverse Snow Angels x 15-20 reps Jefferson Curls x 5-10 reps Followed by… 6 Bulgarian Goat Bag Swings 12 Single-Arm Kettlebell Presses (6 each arm) 12 Alternating Reverse Lunges with Goblet Hold 12 Single-Arm Kettlebell Thrusters (6 each arm) Rest 30-60 seconds Then… A. StrengthEMOM 20 min Station 1 – 15/10 Calories of Assault […]

CROSSFIT 15/07/2020

A. Strength (00:15-00-40)3 sets of:Front-Racked Barbell Split Squats x 4-5 reps each @ slow controlled decentRest 60 secondsRear-Foot Elevated Dumbbell Romanian Deadlift x 4-5 reps each (setup like bulgarian) Rest 60 seconds B. Conditioning (00:40-00:60) 5 Rounds:1 Minute Burpees1 Minute Kettlebell Swings (32/24)1 Minute Bike Calories1 Minute Rest

INTERMEDIATE 14/07/2020

0. Warmup Two sets of:Russian Baby Makers x 10 repsCossack Squats x 10 alternating reps A. Strength 3 sets of: Front-Racked Barbell Split Squats x 4-5 reps each @ slow controlled decentRest 60 seconds Rear-Foot Elevated Dumbbell Romanian Deadlift x 4-5 reps each (setup like bulgarian) Rest 60 seconds B. Conditioning For time: 1000 Meter […]

CROSSFIT 14/07/2020

0. Warmup (00:05-00:15) A. Strength (00:15-00:35) 3 Supersets:Max Effort Double Dumbbell Bench Press (22,5/35’s)50 Banded Pull-Aparts then work up to a heavyish perfect Power Clean B. Conditioning (00:40-00:60) AMRAP 20:200 Meter Run, 3 Box Jumps, 3 Power Cleans (1round run)200 Meter Run, 6 Box Jumps, 6 Power Cleans200 Meter Run, 9 Box Jumps, 9 Power […]

SWEATSHOP 13/07/2020

0. Warmup work on OH Squat mobility A. Conditioning5 rounds of: in teams of 101)A: 3min ski/bike/row/runB: 3min amrap db snatches EMOM 3 Burpees rest for 30 sec 2) A: 3min ski/bike/row/runB. 3min amrap db overhead lunges EMOM 3 Hollow Rock to Candlestickrest for 30 sec 3) A: 3min ski/bike/row/runB. 3min amrap wallballs EMOM 10 […]

INTERMEDIATE 13/07/2020

A. Warm-Up. Reverse Snow Angels x 15-20 reps Jefferson Deadlifts x 5-10 reps A. Strength EMOM for 20 minutes (4 sets) of: Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps Station 2 – Band-Resisted Face Pull Aparts x 20 reps Station 3 – Pec-Stick Alternating Reverse Lunges x 10 reps Station 4 – […]

CROSSFIT 13/07/2020

0. Warmupwarmup shoulders and wrists A. Strength (00:15-00:40) Overhead Squat build to a heavy set of 5 B. Conditioning (00:40-00:57) For Time: 1,000 Meter Row 30 Chest to Bar Pull-ups 50 Overhead Squats (35/25) finish with 3 rounds of 30 meter Single Dumbbell Overhead Carry (Left):15 Second L-Sit Hold (parallets or hanging) 30 meter Single […]

INTERMEDIATE 11/07/2020

A. Warmup B. Conditioning AMRAP 40 min / change whenever Runner returnsin Teams of 4 change whenever Runner returns to next stationA -> B -> C -> D -> A -> B -> C ->D….. A: Run 1 Big round B: RowC: Modul AMRAP MovementD: AMRAP Plankvariation Hold (by coach) Modul C: 1st round AMRAP […]

90min 11/07/2020

Warm-Up.30 seconds of Banded Palloff Hold (Left)30 seconds of Banded Palloff Hold (Right)30 seconds Chinup Hang 30 seconds Chinup Hold 30 seconds of Banded Lateral Monster Walk (Left) 30 seconds of Banded Lateral Monster Walk (Right) 30 seconds of Copenhagen Plank (Left) 30 seconds of Copenhagen Plank (Right) 20 seconds of Dynamic Bulgarian Split Squat […]

ENDURANCE 08/07/2020

AMRAP 70 min / change whenever Runner returnsin Teams of 3 change whenever Runner returns A: Row B: Run 1 Big round C: AMRAP Bike or SKI and some functional movements AMRAP for until partner A returns 10/8 Cal Ski/Bike 8 Burpee Box Step overs 2nd round AMRAP for until partner A returns 10/8 Cal […]

INTERMEDIATE 10/07/2020

Warmup Banded Lat Stretch x 30-60 seconds per side Banded Sampson Stretch x 30-60 seconds per side Lateral Banded Walks x 30 seconds each direction Scapular Pull-Ups x 10-15 reps Followed by… 2sets 30 seconds Mountainclimber 15 seconds Hold in Ring Support 15 seconds Hold in Ring Catch (bottom of dip) A. Conditioning For time: […]

INTERMEDIATE 09/07/2020

A. Warmup Skilldevelopment Warm-Up. Overhead Movement Prep followed by2 sets of:Single-Arm Ring Row x 5 reps each arm Reverse-Grip Push-Ups x 10 reps Supinated-Grip Hang from Pull-Up BarSingle-Arm Overhead Kettlebell Squat x 5 reps each leg Rest 15 seconds Then… A.Strength 3 sets of:Station 1 – Kettlebell Front Squats x 10 reps Station 2 – […]

CROSSFIT 09/07/2020

A. Skill work on Hanstandstand Skill for 15 min EMOM 8 min: 1: 10 meter HS walk / wf HS Hold 2: one arm Ring Row 6/6 B. Conditioning (00:30-00:60) tc:30min For Time:50/35 Calorie Row50/35 Calorie Assault Bike 200 Meter Farmers Carry (53’s/35’s) 50/35 Calorie Row50/35 Calorie Assault Bike 200 Meter Farmers Carry (53’s/35’s) 50/35 […]

CROSSFIT 10/07/2020

A. Strength Hang Squat Cleanbuild to a heavy single B. Conditioning (00:35-00:58) 3 Rounds:15 Hang Squat Cleans (52,5/35)15 Lateral Barbell Burpees

INTERMEDIATE 08/07/2020

Warm-Up. Wall Slides x 5 @ 3131Y’s, T’s & W’s x 5 per positionPec Activation x 60-90 seconds Followed by… EMOM for 6 minutes (2 sets):Station 1 – Parallette Shoot-Throughs x 3-5 repsStation 2 – Glute Bridges x 10 @ 20X2Station 3 – Paloff Side Steps x 4-5 each side Then… A. Strength3 sets of:Station […]