Kategorie: WOD

09/08/2022 BODYWEIGHT

Skill: one legged squat ROM B. CondiEMOM fo 20min1: 5 strict HSPU 2: 10 PISTOL Variations3: 10 PULLUP Variations

12/08/2022 CROSSFIT

In teams of 2, partners will alternate complete rounds AMRAP 30 minutes of:15 Calories of Rowing12 Deadlifts (70/45kg)9 Hang Power Cleans (70/45kg)6 Shoulder to Overhead (70/45kg) You don’t have to perform this with a partner. If you don’t have a partner, simply use a 1:1 work:rest ratio.

11/08/2022 CROSSFIT

A. EMOM: 1 SB GTO Work your way up to the heaviest weight. B. 4 Sets of: Harnessed Bear Crawl into Reverse Sled Drag

10/08/2022 CROSSFIT

A. 3 Sets of: 12 Double KB Front Rack Squats AHAP into 6 Barbell Backsquats B. AMRAP 20: 6 Rope Pull-Ups/Rope Rows20m Bear Crawl200m KB Farmers Carry 2×24/16kg

09/08/2022 ENDURANCE

20min EMOM1st – 12/8 cal assault bike2nd – 15 empty barbell thruster3rd – 12/8 cal row4th – 5 burpee pullups5th – 30sec hollow hold to supermanrolls 400 meter sandbagwalk (2rounds) 20min EMOM1st – 12/8 cal ski/bike2nd – 10 Db Clusters3rd – 1 round run4th – 7 burpee box jumps5th – 30sec hollow rock to candlestickrolls

09/08/2022 CROSSFIT

A. Every 90 seconds, for 15 minutes (10 sets) of:Hang Snatch + Overhead Squat Build over the course of the 10 sets to today’s heavy. B. 5 rounds for time of:6 Overhead Squats*12 Toes to Bar30 Double-Unders

08/08/2022 CROSSFIT

A. 4 sets Station 1 – Barbell Hip Thrusts x 6-7 reps @ 20X1(@80% of your 1-RM Deadlift)Station 2 – Slider Hamstring Curls x 10-12 reps Station 3 – Hollow Body Hold x 60 secondsStation 4 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps B. For max reps:4 Minutes of Dumbbell Box Step-Overs (55/35 lb […]

06/08/2022 BASH 2022

A. 50-40-30-20-10 Cal Row5-4-3-2-1 Round Run 10-8-6-4-2 Burpee Box Jumps B. Event Deadlift Ladder: Set up a Barbell for the women with 35kg and the men with 40kg starting weight. Each athlete performs 1 Deadlift. After each athlete has performed their lift increase weight on the woman’s barbell for a total of 5kg and the […]

03/08/2022 S&I

A. Skill 1-Arm Barbell Overhead Squat B. Strength Sumo Deadlift off of blocks (no shoes)Sumo Deadlift off of blocks & Wide-Grip Strict Pull-Ups EMOM 7mns with max weight for 5 reps for both exercises (both on the minute) C. Allout 1 set of Sandbag Squats & Sled Drags

02/08/2022 GYMNASTICS

warm up 10‘20 deadbugs10m soldier lunges20 pull aparts skill 15’4-5 rounds hollow hold 30“ arch hold 30“ kip swings & engage lats 20“ wod 30‘ 40-30-20-10du/supull ups/ australian pull upsbox jump overs

05/08/2022 CROSSFIT

A. Prep for WOD B. Condi For time: 10 Bench Presses (80/50kg) 20 Calories of Assault Bike 40 Calories of Rowing or Ski Erg 15 Bench Presses (80/50kg) 30 Calories of Assault Bike 60 Calories of Rowing or Ski Erg 20 Bench Presses (80/50kg) 40 Calories of Assault Bike 80 Calories of Rowing or Ski […]

04/08/2022 CROSSFIT

A. 3 Sets of: Max Reps SB Push Presses(15+) into Seated HOH Rope Pull B. 3 Sets of: 30 Alternating Jumping Lunges(total) into Reverse Sled Drag C. For time: 400m Run 400m SB Carry @ 0.5 BW 400m Run

03/08/2022 CROSSFIT

10 Rounds for time of: 10 Hand Release Push-Ups 10 KB Goblet Squats 32/24kg 10 Strict Pull-Ups 10 KBS 32/24kg Note: Instead of 10 Reps, Intermediate perform 7 and Beginners perform 5 Reps of each movement.

02/08/2022 ENDURANCE

A. For time: 1600 Meter Run 100 Double Kettlebell Sumo Deadlift 50 Calories of Assault Bike 50 Dumbbell Box Step-Overs 1600 Meter Run

02/08/2022 CROSSFIT

A. Prep for WOD B. CondiIn teams of 2, AMRAP 40 minutes of:4 Strict Pull-Ups8 Push Presses (60/42,5kg)12 Front Squats (60/42,5kg) *Every 6 rounds (3 per teammate), teams must run 400 meters together – with both back in before starting the triplet.

01/08/2022 CROSSFIT

A. Skill Every 2 minutes, for 16 minutes (8 sets) of:Clean from 1cm Below the Knee + Jerk(pause for 2 seconds at 1cm below the knee, and clean from the position, followed by a jerk) Start around 60-65% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something […]

26/07/2022 ENDURANCE

A. Warm up Strength: 4rds max Supinated Pull into Dip Wod: 10rds EMOM 200m row 15 KB swing 12 K2E 9 Box Jumps ( step ups )

29/07/2022 CROSSFIT

A. Prep for Wod B. Hero Wod „Sean“10 Rounds For Time11 Chest-to-Bar Pull-Ups22 Front Squats (35/25kg)

28/07/2022 CROSSFIT

A. Biceps Burner B. Triceps Burner C. 3 Sets of: HOH Rope Pull D. 4 Sets of: Bench Press w/ Narrow/Normal/Wide Grip 6-6-6 Reps. Find weight where you can perform 2x the pattern in a row + E. Tabata: L-Hang

27/07/2022 CROSSFIT

A. Warm-Up/Teams of 2, with a 32/24kg KB: 800m Suitecase Carry Switch hands/Partner however you like. B. OA DB Sumo Deadlift off block: 10/10 – 10/10 – 10/10 C. Sumo Deadlift off blocks: 5-5- D. For time: 15/12 cal Assault Bike30 Burpees200m Run