Kategorie: WOD

INTERMEDIATE 24/01/2020

Warmup 2 sets of: Med-Ball Squats x 10 reps Med-Ball Rotational Throws x 10 reps (left) Med-Ball Rotational Throws x 10 reps (right) Med-Ball Deadlifts x 10 reps Med-Ball Alternating Step-Ups x 10 reps Med-Ball Hamstring Curls x 10 reps Then… Every 2 minutes, for 40 minutes (5 sets) for max calories: Station 1 – […]

CROSSFIT 24/01/2020

0. Warmup A. Strength (00:15-00:50) Power Clean + Squat Clean: Heavy 1 + 1 in 10 sets. Rest 90s-2:00 – Beginner: Focus on technique for all 10 sets. inbetween sets Seated Dynamic Box Jumps: Accumulate 30 Jumps inbetween sets B. Conditioning (00:40 – 00:60) Every 4:00 x 5 Sets: 15 Hang Power Cleans (60, 42,5) […]

INTERMEDIATE 23/01/2020

Warm-Up. Complete Snatch Warm-Up with a PVC Followed by… 3 sets Station 1 – Close Grip Overhead Squat x 5-7 reps Station 2 – Broad Jumps x 5-7 A. 3 sets of: Snatch-Grip Romanian Deadlift x 8 reps 40 meter Bottom’s Up Kettlebell Carry – 20meter each arm Banded Pull-Aparts x 30 reps B. Conditioning […]

CROSSFIT 23/01/2020

0. Warmup A. Strength (00:15-00:40) 1a) Bench Press: 5 x 5. – Build in weight each set– Goal – beat last weeks final weight if you’re feeling good.1b) 1-Arm KB Rows: 5 x 10 ea– 1 challenging weight for all sets– use the same weight as last week B. Conditioning (00:40 – 00:60) 10 RFT:10 […]

ENDURANCE 22/01/2020

A. Warmup short dynamic warmup B. Conditioning (00:10-01:30) 2 Lines with 10 stations @7min AMRAP with 1 min rest for changeintensity @ 6 from 10 1 Row 2 Bike 3 Burpee Box Step Overs 4 Row 5 Ski 6 1 Stairrun + Burpee Broad Jumps 6 Row 7 Bike 8 50 Singleunders + 2 L […]

INTERMEDIATE 22/01/2020

0. Warmup Run 400 Meters @ easy pace2 sets of:10 Air Squats10 Ring Rows20 Mountain Climbers Then… A. Strength3 sets of:Bulgarian Split Squats x 8 reps each leg 1-Arm KB Rows x 8 reps each arm B. ConditioningAMRAP 10 minutes of:30 Seconds of Wall Ball Shots (Partner A)30 Seconds of Wall Ball Shots (Partner B) […]

CROSSFIT 22/01/2020

0. Warmup 0. Warmup Dynamic Warmup B. Conditioning (00:20 – 00: 60)With a running clock with a partner:00:00-08:00 10 Alt. DB Snatches (22,5, 35) 10 Air Squats 10/8 Calorie Bike *One athlete completes a full round at a time 10:00 – 20:00Farmer Carry Relay x 30 meter Intervals – AHAP *One athlete completes a full […]

INTERMEDIATE 21/01/2020

Four Sets (alternate sides to complete 2 sets on each):Kettlebell Windmill x 5Bottom’s Up Kettlebell Carry x 20/20meter each arm Then… A. Strength3 sets of:Dumbbell Shoulder Press x 8 reps Supine Ring Rows x 8-10 reps Banded Face Pulls x 12-15 reps Strict Toes to Bar x 6-8 reps B. Conditioning5 rounds for time of:10 […]

CROSSFIT 21/01/2020

0. warmup A. Skill (00:15-00:30) Gymnastics EMOMEMOM 15:Minute 1: 10 Strict HSPU OR 10 Kipping Handstand Push-up OR 10 DB Push Press – neutral gripMinute 2: 15 Hollow Rocks w. KBS overhead OR 15 Hollow Rocks OR 15 Hollow Rocks w. knees inMinute 3: 2 Legless Rope Climbs OR 7 Strict Pull-ups OR 12 Ring […]

INTERMEDIATE 20/01/2020

Warm-Up. for a perfect hinge & pullup A. Strength 3sets Station 1 – Barbell Hip Thrusts x 8-10 reps Station 2 – Kettlebell Sumo Stiff-Legged Deadlifts x 30 reps Station 3 – Farmer’s Carry x 100 Meters (go heavy – 3 rounds in gym) Station 4 – Prone weighted Plank x 60 seconds B. ConditioningAMRAP […]

CROSSFIT 20/01/2020

0. warmup A. Strength (00:15-00:45) Front Squat: Build to a heavy 3 in 10 sets. Rest 2:00– Beginner: 5 x 5, only adding weight if form permits. inbetween sets 10 perfect RDLs with a KB (no squat pattern only hamstring action) B. Conditioning (00:45-00:60) AMRAP 6 min DB KB Swing x 10 RepsDB KB Snatch […]

CROSSFIT 90 18/01/2020

Warmup: for 10 minKB Complex:10 Goblet Squats5 KB Swings rechts 5 KB Rows rechts 5 KB Swings / Rows links10 presses (strict -> push press) rechts / links10 Good Mornings increase weight per round / inbetween rounds: 2 Längen Bearcrawl LONG TIME NO SEE: ODD OBJECT STRENGTH & CONDITIONING each station for 12 min amrap […]

ENDURANCE 15/01/2020

0. Warmup max 5 min A. Conditioning (intensity scale 6 from 10) A. 25 minutes of constant grinding (equipment 4 Echobikes)in teams of 2 complete AMRAP calories on an Echo Bike 50 cal hands & feet / plank variation 50 cal hands only / plank variation 50 cal feet only / plank variation 50 cal […]

INTERMEDIATE 17/01/2020

Warmup work on animal flow movements Then… B. Conditioning AMRAP 24min 3 Strict Handstand Push-Ups 6 Strict Pull-Ups 9 Knees to Elbows or Hanging Leg Raises 12 Goblet Squats 15 Calories of Rowing Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 knees to elbow, Partner B does […]

CROSSFIT 17/01/2020

0. Warmup A. Strength (00:20- 00:40) 1a) Bench Press: 5 x 5. Rest 45s. – Build in weight each set 1b) 1-Arm KB Rows: 5 x 10 ea. Rest 45s. – 1 challenging weight for all sets inbetween rows Ring Dips: 5 x 10.- add weight if needed. B. Conditioning (00:40- 00:55) 4 Rounds of: […]

INTERMEDIATE 16/01/2020

2 or 3 Sets:Warm-Up. Banded Lat Stretch x 60 seconds each sideBanded Hip Flexor Stretch x 60 seconds each side Followed by… 2 Sets:Banded Good Mornings x 20 repsReverse Snow Angels x 10 reps A. Strength3 setsStation 1 – Sandbag or Kettlebell Front Squats x 10 reps Station 2 – Single-Arm Dumbbell Row x 6-8 […]

CROSSFIT 16/01/2020

0. Warmup A. Strength (00:15-00:50) Back Squat: Build to a heavy 5 in 7 sets. Rest 2:00– Goal: Beat last weeks weight if you’re feeling good. then 2) Power Clean + Front Squat + Jerk: 5sets x 1 + 3 + 1 @75% of Jerkinbetween Standing Box Jumps Accumulate 20 jumps to a challenge a […]

INTERMEDIATE 15/01/2020

0. Warmup A. Strength3 sets of:Barbell Z-Press x 8 reps @ 2011 Weighted Strict Pull-Up x 8 reps (if possible weighted) Reverse Dumbbell Flies x 10-12 reps Ab-Wheel Rollout x 8-10 reps B. Conditioning For time:25/18 Calories of Assault Bike50 Dumbbell Push Presses50 Dumbbell Push-Ups50 Dumbbell Push Presses25/18 Calories of Assault Bike

CROSSFIT 15/01/2020

0. Warmup 0. Warmup Dynamic Warmup B. Conditioning 2k Row (or 1,6km run) 21 T2B 100 Double Unders 1k Meter Row (or 800 Meter Run) 15 T2B 75 Double Unders 500 Meter Row (or 400 Meter Run) 9 T2B 50 Double Unders C. Acessory rest of time ergo / row/bike/ski

INTERMEDIATE 14/01/2020

4 Sets (alternate sides to complete 2 sets on each side):Kettlebell Windmill x 5Waiter Carry x 40 meterSingle-Arm Kettlebell Deadlift x 5one sided Farmer Carry x 40 meterSingle-Leg Kettlebell Deadlift x 5 Then… A. Strength (4sets) Station 1 – Dumbbell Death March x 12 reps Station 2 – Barbell Hip Thrusts x 12 reps Station […]