Kategorie: WOD

Beginner (Bulgarian Split Squats / Pistols)

Tabata Warmup: 3 rounds of..Round 1: High kneesRound 2: Air SquatsRound 3: Jump SquatsRound 4: Mountain ClimbersRound 5: Pushups A. Strength3 sets of:Bulgarian Split Squats x 8-10 reps each leg (slow decent) Single-Arm Dumbbell Row x 8 reps rest 1-2 min between each exercise. B. Conditioning17 min BUDDY AMRAPshare workload in teams of 260 push […]

INTERMEDIATE 21/03/2019

A. Strength (00:15-00:35) 4 sets for max reps of: 45 seconds of Dumbbell Bench Press (choose a weight you can handle for 8-10 unbroken reps) Rest 15 seconds 45 seconds of Strict Handstand Push-Ups or L-Seated Dumbbell Press Rest 15 seconds 45 seconds of Strict Pull-Ups Rest 75 seconds B. Conditioning (00:35-00:55) For time: 1000 […]

CROSSFIT 21/03/2019

A. Strength (00:15-00:35) Front Box Squat: 8 x 3 @60-65% of 1RM Front Squat work in EMOM style– Parallel Box (15-16”)– 3-4 ramp-up sets prior to starting the clock. This done as an EMOM.– Slightly wider stance than normal.– If no recent 1RM, go by feel and make sure athletes are fast off the box. […]

INTERMEDIATE 20/03/2019

A. Prep for WOD (00:10 – 00:20) B. Conditioning (00:20-00:59)In teams of two, alternating each movement, complete 10 rounds for time of: 500/400 Meter Row 10 Goblet Squats 10 Burpee Box Step-Overs (20″/18″) (Partner A rows; Partner B performs 10 goblet squats; Partner A performs 10 burpee box jump-overs; Partner B rows; Partner A performs […]

CROSSFIT 20/03/2019

A. Strength (00:15-00:35) 1a) Shoulder Press: 4 x 5reps 1b) 1-Arm DB Rows: 4 x 10 each side*1a we are building in weight each set and 1b use one challenging weight for ALL sets. B. Conditioning (00:35-00:50) AMRAP 15min20 Hang Power Cleans (42,5, 30)20 Thrusters (42,5, 30) 20 Burpees C. AcessorySingle Arm Banded Pushdowns: 3 […]

INTERMEDIATE 19/03/2019

A. Strength (00:15- 00:35) 3 sets of:Back Squat x 8-10 reps Supine Ring Rows x 10-12 reps Nose-to-Wall Handstand Hold x 30-45 seconds B. Conditioning (00:35 – 00:59)AMRAP 15 min“Strict Cindy” 5 Strict Pull-Ups 10 Push-Ups 15 Air Squats

CROSSFIT 19/03/2019

A. Skill (00:15-00:25) EMOM 10min:MINUTE 1: 20s L-Sit Hold on ParalletsMINUTE 2: 30-40sec Wall Facing Handstand Hold B. Conditioning (00:25-00:59) Each for quality, perfect reps:5 Rounds of 60s/30s off:1a) Wall balls (20, 14)1b) Double Unders1c) Row, Bike, Ski Erg for Calories1d) Pullups

INTERMEDIATE 18/03/2019

A. Strength (00:15-00:35)3 sets Station 1 – Dumbbell Shoulder Press x 8-10 reps Station 2 – Strict Pull-Ups x 6-8 reps Station 3 – Farmer’s Carry x 100 Meters B.Conditioning (00:35-00:50) 3 rounds for time of:400 Meter Run30 Russian Kettlebell Swings Buyout:30 weighted KB Frontrack Lunges

CROSSFIT 18/03/2019

A. Strength (00:15-00:35)Back Squat Clusters4 x 2.2.2 (15sec .) ( with 3 warmup sets before) Rest 2:00 between sets– Build to a heavy set B. Conditioning For time: (timecap 12min) Buy in:50 T2BThen,50 KB Front Rack Walking Lunges (32, 20)

INTERMEDIATE 16/03/2019

Tabata Warmup: 3 rounds of..Round 1: High kneesRound 2: Air SquatsRound 3: Jump SquatsRound 4: Mountain ClimbersRound 5: Pushups A. Strength (00:15-00:35)3 sets of: Frontrack Weighted Box Step-Ups x 8 reps each side L-Sit Taps x 40 seconds (10 each leg x 2 sets) Seated Press x 8-10 reps each side B. Conditioning20 min BUDDY […]

Crossfit 90 – 16/03/2019

Warmup: Every 90sec x 3 Sets Bike/Row 9 CAL 12 Air Squats Every 90sec x 3 Sets 5 Wallclimbs 10 Wall Facing Shoulder Taps then.. Squat, Ankle, Wrist and OH Mobility Strength: 3 sets of: Overhead Squat x 5 reps (use a progressively narrower grip for every set) Rest as needed Followed by… 3 sets […]

Beginner (Lunges und KB Swing)

A. Strength (00:15-00:35)3 sets of:(Dumbbell) Walking Lunges x 20 stepsand 1 min of wall sit B. Conditioning (00:35 – 00:55) AMRAP 5 minutes of:30 Single-Unders10 Russian Kettlebell Swings Rest 90 seconds, and then… AMRAP 5 minutes of:5 Push-ups15 Box Jumps (or Step-Ups) Rest 90 seconds, and then… AMRAP 5 minutes of:10 Knee Raises10 Air Squats

INTERMEDIATE 14/03/2019

A. Strength (00:15-00:35)3 sets of:Dumbbell Walking Lunge x 20 steps B. Conditioning (00:35 – 00:55) AMRAP 5 minutes of:20 Double-Unders10 Russian Kettlebell Swings Rest 60 seconds, and then… AMRAP 5 minutes of:5 Dumbbell Man-Makers10 Box Jumps (or Step-Ups) Rest 60 seconds, and then… AMRAP 5 minutes of:5 Toes to Bar10 Air Squats

CROSSFIT 14/03/2019

A. Strength (00:15 – 00:35) Deadlift + Power Clean + Squat Clean Complex5 x 2 + 1 + 1Then,8 Sumo Stance RDLs x every 90s x 4 sets B. Conditioning (00:35-00:55) 2 x Row, 2x Bike, 2x Ski Erg, 2x Sledpull, 2x Sledpush, 2xBurpee over Box, 2x Line Sprints 30 seconds @90% of full effort60 […]

INTERMEDIATE 13/03/2019

A. Strength (00:15-00:40) 4 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)Rest 30 seconds B. Conditioning (00:40-00:50)AMRAP 10 minutes of:10 […]

CROSSFIT 13/03/2019

A. Strength (00:15-00:35) 1a) Close Grip Bench Press: 4 x 51b) Legless Rope Climb: 4 x 1-2 / OR Towel Pullups 5 reps – Start at 60% set 1, 70% set 2, 80% for set 3, 85% set 4 B. Conditioning For time:9-15-21 (run 400 Meter after each set)Hang Power Snatch (42,5, 30)T2B C. AccessoryDB […]