Kategorie: WOD

CROSSFIT 90 17/08/2019

Warmup: 2 min Row/Ski2 Längen Death March (with two DBs)6 Single Arm Barbell Press & Squat per Side20 Hollow RocksA) Bodyweight Strength: 00:15-00:45 I) HSPU Strength: 3-4 sets in drop set format:– max reps. strict HSPUs (first 2 sets: 1-2 abmats; 2-4: 0-1 abmats), directly into– max reps Standing Pike HSPU– max reps Battle Rammers […]

SWEATSHOP 12/08/2019

A. Warmup B. Conditioning Every 2 mins for 12 rds7 Thruster (30/20)7 pull ups 7 burpess Scale as needed Group B Every 2 mins for 4 rds1. 20/15 cal row +15 air squats 2. 15/12 cal ski erg + 10 burpees3. 12/9 cal bike + 8/8 single arm kb (20/12) swings (chest height) 5 minutes rest before the […]

INTERMEDIATE 16/08/2019

A. Prep for WOD Grab a set of DBs and a band and complete: 3 rounds of:10 Bent-over Double DB Rows 10 DB Hammer Curls 10 DB Strict Press10 Push-ups on DBs 10 DB Push Press and in between each round:30 Banded Pull-aparts 30 Banded Triceps Pushdowns 30 Banded Pulldowns (straight arms)30 Banded Overhead Triceps Extensions B. Conditioning In teams […]

CROSSFIT 16/08/2019

0. Warmup Grab a set of DBs and a band and complete: 3 rounds of:10 Bent-over Double DB Rows 10 DB Hammer Curls 10 DB Hang Power Cleans 10 Push-ups on DBs 10 DB Man Makers and in between each round:30 Banded Pull-aparts 30 Banded Triceps Pushdowns 30 Banded Pulldowns (straight arms)30 Banded Overhead Triceps […]

INTERMEDIATE 17/08/2019

A. Strength3 setsStation 1 – Romanian Deadlift x 8-10 reps Station 2 – Single-Arm Overhead DB Press x 8-10 reps (left arm)Station 3 – Single-Arm Overhead DB Press x 8-10 reps (right arm)Station 4 – Strict Toes to Bar or Hanging Leg Raises x 8-10 reps B. Conditioning Complete rounds of 10, 9, 8, 7, […]

CROSSFIT 15/08/2019

A. Strength (00:15- 00:40) 1) Wide Stance Box Squat: 3 warmup sets 5 x 4 @75% of last Monday’s 3RM or 70% of 1RM Back Squat, every 90s. 2) Seated Dynamic Vertical Jumps: 8 x 3, every 60s. 3) Warm-up Metcon Movements B. Conditioning (00:40-00:55) For time:50 Deadlifts (102,5, 70)100 Air Squats50 Straight Leg Raises100 […]

INTERMEDIATE 14/08/2019

A. Prep for WOD B. Conditioning (00:10-00:50) Every 10 minutes, for 40 minutes (4 sets) for times:400 Meter Run20 Walking Lunges with Farmer’s Carry (heavy)10 Strict Pull-Ups400 Meter RunC. Accessory Core Tabata

CROSSFIT 14/08/2019

A. Prep for WOD (00:05- 00:20) 10 Minutes of:50m Sled push then right/left5 Bent-over row5 Push Press20meter OH carry B. Conditioning (0:20-00:50) Note: Today we have a good mix that is going to train your grip, midline, and posterior chain with a bit of an emphasis on overhead strength and stability. No need to be […]

INTERMEDIATE 13/08/2019

A. Strength (00:15-00:35) Station 1 – Snatch-Grip Romanian Deadlift x 8 repsStation 2 – Barbell Rollouts x 10 reps Station 3 – KB Weighted Glute Bridges x 30 reps B. Conditioning (00:35-00:50) For time:1000 Meter Row400 Meter Run40 Alternating Dumbbell Snatches C. AcessoryKB Curls: 4 x 10. Rest 60s.

CROSSFIT 13/08/2019

A. Strength (00:15-00:35) DB Floor Press – neutral grip: 2/5 x 6. Rest 60s.– take 2 warm-up sets to build in weight, then 5 „work sets“ of 6 with the same challenging weight. B. Conditioning (00:35-00:55) Note: The metcon for today is going to test your ability to remain consistent with your output across all […]

INTERMEDIATE 12/08/2019

A. Strength 3 sets of Station 1 – Phily Press (right) x 8 reps Station 2 – Phily Press (left) x 8 reps Station 3 – Supinated-Grip Bent-Over Barbell Row x 8 repsStation 4 – Hollow Hold x 45 seconds B. Conditioning AMRAP 10 min10 Calories of Assault Bike 10 L-Seated Dumbbell Presses 10 Stationary […]

CROSSFIT 12/08/2019

A. Strength (00:15-00:40)1) Conventional Deadlift against a (green) band: 5-4-3-2-1+. Rest 2:00– build to a 1RM. This was last tested on 29. April. – Beginner: 6 x 3 (with a band if possible) at a moderate weight.2) Power Clean + Front Squat: Build to Metcon weight in 3 sets of 1 rep of each movement […]

INTERMEDIATE 10/08/2019

A. Warmup10 OH Plate Lunges10 Seated Plate Presses10 Plate Pushups1sm round run B. SkillEMOM fot (3 sets) of:Interval 1 – Full Support Hold on Low Rings x 20 secondsInterval 2 – Catch Position Hold on Bar/Box x 10 secondsInterval 3 – Freestanding Handstand Holds / Donkey Kicks x 30 seconds effortInterval 4 –  Burpee Pull-Ups x 30 seconds effort C. […]

CROSSFIT 90 – 10/08/2019

A. Warmup (09:30-09:45)2 min light row10 Kang Squats10 Shoulder Mobility10 Front Squats10 Strict Press10 Bent Over Row (sup) B. Strength (09:45-10:10)Alternating OTM for 12 minutes (6 Rounds) – 66% of 3RM Back Squat Odd Minutes – 3 Front SquatsEven Minutes – 6 Back Squats C. (weighted) Odd Object Conditioning (10:10-10:35) TC: 20min3-4 Rounds400m Run (3 […]

INTERMEDIATE 09/08/2019

A. Strength (00:15-00:40) Every 90 seconds for 3 rounds for quality (23 min) Station 1 – Left Leg Bulgarian Split Squat x 6-8 reps Station 2 – Right Leg Bulgarian Split Squat x 6-8 reps Station 3 – Kettlebell Windmill (Left) x 6 reps Station 4 – Kettlebell Windmill (Right) x 6 reps Station 5 […]

CROSSFIT 09/08/2019

A. Strength (00:15 – 00:35) The purpose of the close grip bench press is to emphasize the triceps where most are weak – there should be no internal rotation and you should be using your triceps synergized with the lats as the primary mover. Last tested on 4/5. 1) Close Grip Bench Press: 5-4-3-2-1+. Rest […]

INTERMEDIATE 08/08/2019

A. Prep for WODEvery 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 Side)Station 3 – 60 seconds of Band Pull-ApartsStation 4 – 60 seconds of Side-Plank Hold (Right Side) B. Conditioning In teams of 2, […]

CROSSFIT 08/08/2019

A. Strength (00:20- 00:60) 1) Wide Stance Box Squat: 3/5 x 5 @70% of last Monday’s 3RM or 55% of 1RM Back Squat, every 90s. 2) KB Squat Jumps: 1/4 x 5. Rest 60s.– max height on each rep B. ConditioningOnce you pick the barbell up you should be able to complete each set of […]

INTERMEDIATE 07/08/2019

A. Prep for WOD Core Tabata B. Conditioning (00:20-00:50) 5 rounds for time of:400 Meter Run30 Push-Ups20 Wall Ball Shots (20/14 lbs)10 Strict Pull-Ups C. Accessory Rollback Triceps Extensions: 4 x 12. Rest 60s.

CROSSFIT 07/08/2019

A. Prep for WOD (00:05- 00:20) Core Tabata B. Conditioning (0:20-00:50) For time with a partner:2k Farmer Carry (32, 24)30:00 Time CapGoal: Complete 100 meter intervals for the duration – 100% effort. C. Accessory Core Tabata