Kategorie: WOD

ENDURANCE 22/06/2021

in Teams of 2for 50’ Do Karen (150 WB) + 10 burpees every 15 reps then run together 1.6km (3 big rounds) then rest of time:AMRAP 400m ski/row/air bikeA works while B hollow hold/superman hold/plank then switch

INTERMEDIATE 26/06/2021

A. Strength3 sets of:Goblet Squat x 6-8 reps (if more load is needed, perform double kettlebell front-racked squat) Deadlifts x 8-10 Hollow Hold or Hollow Rock x 60 seconds B. ConditioningEvery 5 minutes, for 20minutes (4 sets) for times:20/15 Calories of Assault Bike15 Burpees12 Goblet Squats9 Strict Pull-Ups6 Strict Handstand Push-Ups or 12 Dumbbell Push Presses

CROSSFIT 26/06/2021

A. Skill & StrengthGymnastics Conditioning EMOM x 12 (4 Rounds):Minute 1- 15/12 Calorie RowMinute 2: 25-50ft. Handstand WalkMinute 3: 1-2 Rope Climbs Olympic Power LifitingOn the Minute x 12:Mins 1+2+3 – 4 Power CleansMin 4 – RestMins 5+6+7 – 3 Power CleansMin 8 – RestMins 9+10+11 – 2 Power Cleans  B. ConditioningFor Time:15 Power Clean […]

INTERMEDIATE 25/06/2021

A. StrengthEvery 2 minutes, for 18 minutes (3 sets) of:Station 1 – Strict Barbell or Dumbbell Press x 8-10 reps @ 21X1Station 2 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 21X0Station 3 – L-Sit x 60 seconds of accummulated hold B. ConditioningAMRAP 12 minutes of:9 Dumbbell Burpee Deadlifts12 Dumbbell Box Step-Overs15 Dumbbell Push […]

CROSSFIT 25/06/2021

24/06/2021 Strength: 3 sets:1 Pausing Overhead Squat (3 sec Pause @ Bottom Position)4 Overhead Squats Build up to a moderate weight WOD: 50 DU /100 Single Unders20 Overhead Squats (50/35)50 Du / 100 Single Unders35/25 Cal Row or 25/18 Cal Bike/Ski50 DU / 100 Single Unders50 Pull ups50 DU / 100 Single Unders35/25 Cal Row […]

INTERMEDIATE 24/06/2021

A. Strength3 sets of:Tempo Back Squat x 5 reps @ 6211Rest 60 secondsSingle-Arm Dumbbell Row x 8-10 reps each @ 2111Rest 2-3 minutes B. ConditioningFor time:1200 Meter Run ( 1 big 2 small) 30 meter Walking Lunges with DB/KB Farmer’s Carry800 Meter Run ( 1 big) 30 meter Walking Lunges with DB/KB Farmer’s Carry400 Meter […]

CROSSFIT 24/06/2021

A. Strength On the 2:00 x 412 (6/6) Barbell Front Rack Reverse Lunges @55-65% of your 1 RPM Front Squat B. Conditioning AMRAP 5Buy in:50 Wallballs (9/6)12 Deadlifts (70/50)12 Lateral Barbell Burpees Rest 5 min AMRAP 5Buy in: 35 Wallballs (9/6)9 Deadlifts (85/60)9 Lateral Barbell Burpees Rest 5 min AMRAP 5Buy in: 20 Wallballs (9/6)6 […]

INTERMEDIATE 23/06/2021

A. Strength EMOM for 16 minutes (4 sets) of:Station 1 – Snatch-Grip Romanian Deadlift x 6 reps @ 4011Station 2 – Tall Box Jumps x 5 reps(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it […]

CROSSFIT 23/06/2021

A. Strength Strict Press: 5 sets: 1 Tempo Strict Press (4 sec down) @100 % of your 5 Rep Max Strict Presses last week 2 Strict Presses after that: 1 set: Max Reps Strict presses @76% B. Conditioning On the 5:00 x 5 25/18 Cal Bike/Ski or 33/25 Cal Row 12 Deadlifts (60/40) 9 Hang […]

INTERMEDIATE 22/06/2021

A. Movment Prep Jefferson Deadlifts x 5-10 reps then 2 sets Kettlebell Swings Goblet Squats Kettlebell Thrusters (hands on horns) x 5 Followed by… movement prep 4 Single-Arm Kettlebell Snatches6 Alternating Reverse Lunges with Kettlebell Overhead8 Single-Arm Kettlebell Push Presses(alternate arms each full round) B. Conditioning For time:800 Meter Run (1 big round) Immediately followed […]

CROSSFIT 22/06/2021

A. StrengthBacksquat Waves:7 Backsquats @ 71% of your 5Rep Max Backsquat5 Reps @ 76%3 Reps @ 81% 7 Reps @ 76%5 Reps @ 81%3 Reps @ 86% 7 Reps @ 81%5 Reps @ 86%3 Reps @ 91% B. Conditioning 5 Rounds: 7 Power Snatches (50/35) 14 Box Jump Overs

INTERMEDIATE 21/06/2021

A. Movement Prep Supinated Grip Static Hang Perfect Stretch x 10 steps Pronated Grip Static Hang x 60 seconds (accumulate if needed) Bear Crawl x 20 steps forward + 20 steps backward then Plank Shoulder Taps Scapular Pull-Ups Wall Climbs Box Jumps B. Conditioning AMRAP 30 min 500 Meter Row40 Double-Unders100 meter Overhead Carry (24/16 […]

CROSSFIT 21/06/2021

A. Strength Bench (Floor) Press 3 Sets1 Tempo Pausing Bench (Floor) Press ( 4sec Down, 2 sec Pause) @ 100% of your5 Rep Max Bench Press last week)1 Tempo Bench Press (4 sec Down)1 Bench Press Rest 2:oo min between sets 1 set :Max Reps Bench Press @ 76% B. ConditioningAMRAP 18: 15/12 Cal Bike/Ski […]

CROSSFIT 19/06/2021

A. Prep for WOD B. Conditioning AMRAP 10:1,6 km Run (2big 1small) Max Clean and Jerks 61 / 43 kgRest 3 Minutes AMRAP 7:800 Meter Run (4rounds)Max Power Snatches 52 / 38 kgRest 3 Minutes AMRAP 4: (2rounds)400 Meter RunMax Thrusters 43 / 29 kg

INTERMEDIATE 19/06/2021

EMOM 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. StrengthEMOM 12 minutes (3 sets):Minute 1 – L-Seated Dumbbell Press x 10 reps @ 20X1Minute 2 – Dumbbell Push Press x 15 reps @ 10X1Minute 3 […]

INTERMEDIATE 18/06/2021

A. StrengthEvery 2 minutes, for 18 minutes (3 sets of each):Station 1 – Death March x 20 repsStation 2 – Tempo Push-Ups x 12-20 reps @ 1111Station 3 – Supinated-Grip Pull-Ups x 6-8 reps @ 21X0(add weight to the pull-ups if you can do so and still hold the tempo and rep range) B. Conditioning2 […]

CROSSFIT 18/06/2021

A. Strength:Strict Press:5 sets:1 Tempo Strict Press (4 sec down) @95 % of your 5 Rep Max Strict Presses lastweek2 Strict Presses after that:1 set:Max Reps Strict presses @73% B. Conditioning AMRAP 30: 50 Double Unders /100 Single Unders500/400m Row or 1000/800m Echo Bike or 400m Ski50 Double Unders /100 Single Unders 5 Rounds of […]

INTERMEDIATE 17/06/2021

A. Strength & Skill Movement Prep 3 sets Minute 1 – Frog Pumps x 10 reps (focus on maximal contraction of your glutes during each 2-second hold at the top)Minute 2 – Ring Support Hold x 30 seconds(hold hollow position during the ring support) then EMOM 15 minutes (3 sets) of:Minute 1 – Single-Arm Dumbbell Row x […]

CROSSFIT 17/06/2021

A. Strength Backsquat Waves:7 Backsquats @ 68% of your 5Rep Max Backsquat from last week5 Reps @ 73%3 Reps @ 78% 7 Reps @ 73%5 Reps @ 78%3 Reps @ 83% 7 Reps @ 78%5 Reps @ 83%3 Reps @ 88% B. Conditioning AMRAP 13:40 Air Squats300/250M Row  or 250 m Run or 600/450m Bike […]

INTERMEDIATE 16/06/2021

A. Strength 4 sets of eachStation 1 – Back Squat x 10 reps @ 30X1Station 2 – Tall Box Jumps x 10 reps(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 55-60 […]