Kategorie: WOD

CROSSFIT 31/01/2019

A. Skill work on the Handstand 15 min of core work specific for HS(e.g. weighted hollow hold) 10 min of fun HS work B. Conditioning (15min) 5 rounds of:10 wallclimbs5 strict L pull-ups Then,Row/Ski 1,000 m for time C. Corechallenge weighted wallsit in DB KB Front rack Carry for ALAP

INTERMEDITATE 30/01/2019

A. Strength (15 min) EMOM for 12 minutes (3 sets) of:Interval 1 – Ring Pull-Ups Scaled x 10 repsInterval 2 – Full Support Hold on Low Rings x 20 secondsInterval 3 – Handstand Marching on Box x 30 repsInterval 4 – Kick to Handstand on Wall Scaled x 40 seconds B. Conditioning (25min) 5 rounds […]

CROSSFIT 30/01/2019 Open Prep

A. Prep for WOD warmup for the deadlift and invest 7 min in rowing technique B. Conditioning (31min) AMRAP 14min:30 Dumbbell Hang Clean and Jerks (22,5/35pds)25/18 Calorie Bike/Ski20 Lateral Barbell Burpees15 Deadlifts (110/70) Rest 3 min Row Capacity 7 Rounds, On the 2:00: 400/330 Meter Row Round 1: 2k Pace + 9 Seconds Round 2: 2k Pace […]

INTERMEDITATE 29/01/2019

A. Skill & Strength (20 min) work up to a 2 RM Turkishgetup if you have it: perform 2 sets of: A. weak hand 1/2 TGUP to ALAP waiter´s walk B. strong side 1/2 TGUP to ALAP waiter´s walkC. perform weighted plank B. ConditioningTabata this 8 rounds 20/10sec Air Squatsrest 1 min Hanging Knee Raises […]

Beginner (Deadlift)

Warmup: 3 Rounds1 Länge Bear Crawl with med Ball 8 Medball Squats8 Medball Presses 8 Wallball Shots Hamstring & Glute Activation: 10-12 Hanging Leg Curls 8-10 Glute Bridges Skill: Deadlift from Rack Strength: 3 rounds of 6-8 Deadlift from Rack 5-6 Handstandpushups/Pike Pushups WOD: „Fight Gone Bad“ 3 rounds of: 1 min Rope Jumping 1 […]

CROSSFIT 29/01/2019

A. Skill & Strength (20 min) work up to a 2 RM Turkishgetup if you have it: perform 2 sets of: A. weak hand 1/2 TGUP to ALAP waiter´s walk B. strong side 1/2 TGUP to ALAP waiter´s walkC. perform weighted plank from last week’s weight B. Conditioning (15min) 3 rounds for reps1 min amrap […]

INTERMEDITATE 28/01/2019

0. WarmupAccumulate 3 min in Squat position A. Strength (20 min) 3 sets of:Bulgarian Split Squats x 6 reps each leg / more weight than last weekthen chinup grip hold for alap“ B. Conditioning In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 […]

CROSSFIT 28/01/2019

A. Strength Back Rack Barbell Lunge 5 sets with 6 reps (3 per leg) inbetween sets perform 3-4 reps of *weighted pullups B. Conditioning Every 1:30 for 24 mins, alternating between: A: 20/15 Ski/Row/AB Calories B: one sided Farmer Carry, both sides 30 meters (go heavy 60/40 use handles or KBs)

Beginner (Lunges und Conditioning)

Warmup:3 Runden: 30 Single Unders 20 Kniebeugen 10 Jumpsquats Warmup Game:  Plank Handball Strength: 1 Min WORK – 30 Sec REST – für 8 Runden: Min1: 10-12 Lunges (in Summe) (gescaled: Stepups) Pause Min 2: 30-40 sec Wall Hold B. Conditioning (20 min) For Time:  20 Calorie Row/Bike/Ski 2 rounds: 5 Pull-ups, 10 Push-ups, 15 Air Squats, 20 Situps

Beginner class (medball Clean + db snatch)

Beginner Class – (Medball) Clean & (DB) Snatch 1) Warmup with Animal Flow Movements and get comfortable with squat position 2) Skill: Medball Clean 2a) for 12 min – 30sec WORK – 30sec REST: Medball Cleans Russian Twists Medball Squats 3) Skill: Dumbell Snatch 3a) WOD: AMRAP in 12 Min: 21-15-9 Dumbbell Snatches (50/35 lb) […]

INTERMEDITATE 25/01/2019

A. Skill for 15 min animal flow movement warmup B. Conditioning Every 10 minutes, for 40 minutes (4 sets) for times: Run 400 Meters / 3 rounds 15 Burpees 20 Walking Lunges with Farmer’s Carry Row/Ski 400 Meters

CROSSFIT 25/01/2019

A. Strength (30 min) Back Squat *Set 1 – 5 reps @ 70-75% *Set 2 – 3 reps @ 75-80% *Set 3 – 1 rep @ 80-85% *Set 4 – 5 reps @ 75-80% *Set 5 – 3 reps @ 80-85% *Set 6 – 1 rep @ 85-90% between sets perform 40 seconds of Glute […]

BODYWEIGHT 24/01/2019

A. Skill work on Handstand for 30 min   B. Conditioning 15 min AMRAP – heavy cindy 5 strict pull ups 10 parallette push ups 15 goblet squats 16/12

INTERMEDITATE 24/01/2019

A. Strength Three sets of: Bulgarian Split Squats x 20 reps each leg Rest 60 seconds after each leg Single-Arm Dumbbell Row x 8 reps Rest 60 seconds after each arm B. Conditioning For time: Row 1000 Meters OR 100 cal on the Bike Rest until relatively recovered, and then… Row 500 Meters OR 50 […]

CROSSFIT 24/01/2019

A. Skill / Strength (20min) work for 20 min on your Snatch work up to a 3 RM Snatch B. Conditioning (30min) Cf Open Conditioning (12min ) 25-20-15-10-5: Box Jump Overs (24″/20″) Toes to Bar Directly Into… 5-10-15-20-25: Hang Power Snatch (35/25) Wallballs (20/14) then Ergo Conditioning (12min ) On the 0:00 – 50/35 Calorie […]

INTERMEDITATE 23/01/2019

A. Strength E2MOM, for 18 minutes (3 sets of each): Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps Station 2 – Dumbbell Death March x 20 steps Station 3 – Nose-to-Wall Handstand Hold x 60 seconds B. Conditioning Every 6 minutes, for 18 minutes (3 sets), for times: Row 500 Meters 30 Kettlebell […]

CROSSFIT 23/01/2019

A. Strength 5 sets of: Push Press x 3-4 reps Build to today’s heavy 3-4 reps. inbetween sets do 30 meter sealwalk with Coresliders A. Conditioning “Helen” 3 rounds for time of: 400 Meter Run (3rounds) / you may row if too cold 21 Kettlebell Swings (24/16 kg) 12 Pull-Ups C. Corechallange Repeat Corechallenge from […]

BODYWEIGHT 22/01/2019

A. Skill On a 25-minute clock, with no rest between: 15 minutes of handstand practice 10 minutes of L-sit practice 5 minutes of double-unders B0. Prep for WOD 15 min work on Muscle Up and Pistol B. Conditioning 7-6-5-4-3-2-1 reps for time of: Strict muscle-ups (no kip, work from ground with ring transitions and negative […]

INTERMEDITATE 22/01/2019

A. Strength (20 min) 4 sets 6-8 Floor Press (top down press) inbetween sets ALAP Ring Plank ( advanced single leg ring plank) B. Conditioning (19min) first AMRAP 5 minutes of: 15 Box Jumps (24″/20″) 15 DB Push Presses (22,5/16kg) Rest 2 minutes, continue at 7:00… second AMRAP 5 minutes of: 5 Devil’s Presses (22,5/16kg) […]