Kategorie: WOD

INTERMEDIATE 25/09/2021

A. strength4 sets of: Prone Lying Banded Hamstring Curls x 20 reps @ 10X0 immediately followed by… Romanian Deadlift x 6 reps @ 4011 immediately followed by… Box Jump x 6 reps (jump as high and land as soft as possible; then step down) Rest 2 minutes B. conditioningFor time: 1000 Meter Row 50 V-Ups […]

CROSSFIT 25/09/2021

A. Strength (25 min) 1) 1 1/4 Front Squat: 3-3-3-3-3-3. Rest 2:00. inbetween sets 1, max reps ringrows 2, max reps pushups 3, max sec hold wallstand 4, max sec hold ring lsit B. Conditioning 25 min AMRAP: 400 Meter Run (3rounds) 20 Thrusters (35/25kg) 15 Toes to Bar 10 Dumbbell Box Step-Overs (22,5kg/35 lbs; […]

INTERMEDIATE 24/09/2021

A. Conditioning EMOM for 12 minutes (3 sets): Minute 1 – Prone Walk-Outs x 5 reps Minute 2 – Row x 30 seconds Minute 3 – Russian Baby Makers x 10 reps Minute 4 – Burpee Broad Jumps x 3-5 reps then B: Conditioning 6 rounds for time of: 400 Meter Run 20 Burpees 20 […]

CROSSFIT 24/09/2021

A. Strength & Skill 3 sets of Max Strict Pull-ups Max Alternating Dumbbell Strict Presses then in 10 min timewindow work up to a 70% of 1rm perfect snatch B. Conditioning AMRAP 15: 20 Power Snatches (42,5/30) 40 Double Unders 20 Burpees 40 Double Unders

INTERMEDIATE 23/09/2021

A. strengthEvery 2 minutes, for 12 minutes (2 sets of each): Station 1 – Supinated-Grip Pull-Ups x 8-10 reps @ 2110 Station 2 – Dumbbell Shoulder Press x 8-10 reps @ 2111 Station 3 – L-Sit or L-Sit Progression x 45-60 seconds B. conditioning3 rounds for time of: 30/20 Calories of Rowing 20 Dumbbell Push […]

CROSSFIT 23/09/2021

A. Strength EMOM for 15 minutes (3 sets of each): Staiton 1 – Front Squat from floor x 6 reps Station 2 – Philly Press (Lefthand) x 8 reps (Lunge forward with right foot and press with left hand, knees should not be touching ground) Station 3 – Front Squat from floor x 6 reps […]

CROSSFIT 22/09/2021

0. Warmup (00:05-00:15) Tabata Ring Row variations Tabata Pushup variations A. Strength (00:15-00:30) 3sets Station 1 – Snatch-Grip Romanian Deadlift x 8 reps Station 2 – Single-Arm Dumbbell Row x 8 reps each Station 3 – Side Plank x 45 seconds each side B. Conditioning (00:35-00:60) 10 Rounds: 200 Meter Run (run 2 rounds if […]

INTERMEDIATE 21/09/2021

A. StrengthEvery 90 seconds, for 18 minutes (3 sets) of:Station 1 – Romanian Deadlift x 8-10 reps @ 40X1Station 2 – Single-Arm Overhead DB Press x 8-10 reps @ 2111 (left arm)Station 3 – Single-Arm Overhead DB Press x 8-10 reps @ 2111 (left arm)Station 4 – Strict Toes to Bar or Hanging Leg Raises […]

CROSSFIT 21/09/2021

A. Skill (00:20-00-40) invest 15 min of technique drills in following lifts and work up to a complex with 10% more of your WOD weight Power Cleans Front Squats Hang Squat Cleans Power Clean and Jerks Clusters B. Conditioning (00:45-00:60) 5 Rounds: AMRAP 2: 2 Rounds Strict Cindy Max Reps Barbell Movement (60/42,5) Rest 1 […]

INTERMEDIATE 20/09/2021

A. Skill work up to a 2 rm TGUP in 6 min then KB Complex for 6 min increasing weight every round 5 oa swings left5 oa cleans left 5 oa push press5 snatch 5 oa thruster left— — — — — — — — 5 oa swings right5 oa cleans right5 oa push right5 […]

CROSSFIT 20/09/2021

A. Strength (00:15-00:40) Frontsquat 2 sets @ 10 reps @60 of 1 rm 3 sets @ 5 reps @75% of 1 rm 1 set @ 3 reps @80-85% of 1 rm then work on your OH Squat work up to working weight B. Conditioning (00:40-00:56) 5 Rounds: 30 Double Unders 15 Thrusters (35/25) Directly Into… […]

ENDURANCE 14/09/2021

A. Prep for Rowing B. Conditioning 5 x 2.000m with increasing beat rate 20-26 / 2 min. locker 2.000 Meter long intervals. 1st 1.000m with 20 spm, 2nd 500m with 22 spm3rd 250m with 24 4th 250m with 26.

INTERMEDIATE 18/09/2021

A. Every 90 seconds, for 18 minutes (3 sets) of:Station 1 – Bulgarian Split Squat (Left Leg) x 8 reps @ 30X1Station 2 – Bulgarian Split Squat (Right Leg) x 8 reps @ 30X1Station 3 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111Station 4 – Ab-Wheel or Barbell Rollouts x 8-10 reps @ […]

CROSSFIT 18/09/2021

Warm-Up. Lunge Matrix x 3 steps to each position Followed by… Three sets of: Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115 Med Ball Rotating Slams (Right) x 10 Reps Rest as needed Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115 Med Ball Rotating Slams (Left) x 10 Reps Rest as […]

INTERMEDIATE 17/09/2021

A.Every 90 seconds, for 18 minutes (3 sets):Station 1 – Dumbbell Death March x 14-16 steps @ 3011Station 2 – Slider Hamstring Curls x 10-12 reps @ 2111Station 3 – Hollow Body Hold x 60 secondsStation 4 – Seated Overhead Dumbbell Press x 12 reps @ 2111 B.For time:40/30 Calories of Assault Bike60 Kettlebell Swings30 […]

CROSSFIT 17/09/2021

A.Condi For time: 24/18 Calories of Assault Bike 12 Devil’s Presses (50/35 lbs) 20/14 Calories of Assault Bike 10 Devil’s Presses (50/35 lbs) 16/10 Calories of Assault Bike 8 Devil’s Presses (50/35 lbs) 12/6 Calories of Assault Bike 6 Devil’s Presses (50/35 lbs) B. Core EMOM for 15 minutes (3 sets): Minute 1 – 45-second […]

INTERMEDIATE 16/09/2021

A.Every 5 minutes, for 25 minutes (5 sets) for times:400 Meter Run (2rounds) 12 Strict Pull-Ups24 Push-Ups Please note times for each of the six sets. B.Every 90 seconds, for 12 minutes (2 sets of each):Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)Station 2 – 60 seconds of Side-Plank Hold (Left […]

CROSSFIT 16/09/2021

A. StrengthBench Press / Yoke Bench Press* Set 1 – 5 reps @ 80-85%* Set 2 – 4 reps @ 85-90%* Set 3 – 3 reps @ 90-95%* Set 4 – 2 reps @ 95-98%* Set 5 – 1 rep @ 100-105%Rest 2-3 minutes between sets. B. Conditioning3 rounds for time of:30/20 Calories of Rowing15 […]

INTERMEDIATE 15/09/2021

A.strength3 sets of:Half-Kneeling Landmine Press x 8-10 reps each @ 2111 Side Plank Hold x 45 seconds each sideRest 60 seconds B.AMRAP 15min200 Meter Run20 Alternating Dumbbell Snatches25 meter Single-Arm Dumbbell Overhead Walking Lunges (55/35 lbs – 12,5meter-down and back, switch arms on return back)

CROSSFIT 15/09/2021

A.Mobility 20 min of Animal Flow & Core Action B. Conditioning In teams of 2, AMRAP 30 minutes of: 400 Meter Run30 Box Jumps (24″/20″)30 Wall Ball Shots (20/14 lbs) Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform […]