Kategorie: WOD

ENDURANCE 13/10/2020

Endurance: for 48 minutes in teams of 2 in parallel: s1: Row for 4 min 2 min Corework in change s2: Ski for 4 min / rest 30 sec 2 min Corework in change s3: Echo Bike for 4 min 2 min Corework in change s4: Concept Bike for 4 min 2 min Corework in […]

INTERMEDIATE 13/10/2020

Warm-Up. Wall Slides Y’s, T’s & W’sPec Activation Parallette Shoot-Throughs Glute Bridges Paloff Side Steps Then… A. Strength4 sets of:Station 1 – Landmine Press x 6-8 reps leftStation 2 – Landmine Press x 6-8 reps rightStation 3 – Bent-Over Barbell Row x 6-8 reps @ 2111Station 4 – L-Sit x 30-40 seconds(accumulate time with 10s […]

CROSSFIT 13/10/2020

warmuppec activation shoulder rom & activation Then…A. Strength4 sets of:Station 1 – Landmine Press x 6-8 reps leftStation 2 – Landmine Press x 6-8 reps rightStation 3 – Bent-Over Barbell Row x 6-8 reps @ 2111Station 4 – L-Sit x 30-40 seconds(accumulate time with 10s on, 5-10s off) then work up to a 2 RMPush […]

SWEATSHOP 12/10/2020

Wod1: Teams of 21k Run 200 sync. Sit ups 300 Cal Row 200 sync. Air Squats100 sync. BP Core Strength: 2 Rds Tabata Wod2: Teams of 2 AMRAP for 15Min 5 C2B5 Hand Release Push up 5 Heavy WB

INTERMEDIATE 12/10/2020

warmupBird DogsDead BugsDragon Flags A. Strength3 sets of: Station 1 – Barbell Hip Thrust x 6 reps Station 2 – Band Pull-Aparts x 30 reps Station 3 – L-Sit x 60 seconds (accumulated time) B. Conditioning 36 Kettlebell Swings18 Knees to Elbows or Hanging Leg Raises24 Kettlebell Swings12 Knees to Elbows or Hanging Leg Raises12 […]

CROSSFIT 12/10/2020

A. Strength (00:20-00:35) 5 sets:3-Position Power Clean(1st Position 5 cm off the floor /2nd Position Knee Level/3rd Position Hang Position) Sets Should be between 60-75% of your 1 RPM B. Conditioning (00:40-00:55) AMRAP 15 min15 Power Cleans (42,5/30 kg)30 Double unders (90 SU)15 Wall Ball Shots (9/6)30 Double unders (90 SU)

FUNDAY 11/10/2020

Warm up 4’ 200m run 20 squat jumps 10 burpees Mobility Squat BB warm up DL/BSQ/FSQ WOD: in teams of 2 – tc 30‘ 50-40-30-20-10 BacksquatAirbike cal weight @65kg/45kg

FUNDAY INTERMEDIATE 11/10/2020

Warm up 6’ 400m run 10m duck walk 10m toy soldier 10 burpees Squat Mobility A Strength 5 sets of10 DB floor press 8-10 backsquats B Conditioning In Teams of 2 (you go I go) TC 20’ 50-40-30-20-10Single under Burpees Air squats Push ups Sit ups

INTERMEDIATE 10/10/2020

0. Warmup B. ConditioningAMRAP 10 minutes of:5 Strict Pull-Ups10 Box Jumps (jump up, step down)15/10 Calories of Assault Bike Rest 5 minutes, and then… AMRAP 10 minutes of:15 Calories of Rowing10 Alternating Single-Arm Dumbbell Snatches5 Burpee Box Jump-Overs Rest 5 minutes, and then… AMRAP 10 minutes of:200 Meter Run20 Air Squats10 Push-Ups

CROSSFIT 90 10/10/2020

Warm up 6’ 500 m row 30 DUs 20m inchworm 3 wall walks Mobility Wrists Pass throughs Dead hang Legs A Strength EMOM 20’ 8-10 DB RDL 8-10 Floor Press 3-5 Chest to bar 6-8 seated DB press B Conditioning Chipper 30’ Buy in: 800m run 100 Dus 50 alt renegade rows 100 DUs 50 […]

INTERMEDIATE 09/10/2020

A. Skill work on Handstand Holds B. Conditioning (30min tc) 800 Meter Run40 Alternating Single-Arm Dumbbell Snatches30/20 Calories of Assault Bike800 Meter Run40 Alternating Single-Arm Dumbbell Snatches30/20 Calories of Assault Bike800 Meter Run

CROSSFIT 09/10/2020

A. Skill( 20 min) for 30 min Handstand & one legged squat (pistol) coach to build up a EMOM style WOD for 8 min B. Conditioning 3 Rounds For Time: 500 Meter Row 12 Deadlifts (Bodyweight) 21 Box Jumps (20′)

INTERMEDIATE 08/10/2020

0. Warmup Shuttle RunsForward/Backward Leg Swings x 10 reps per sideBanded Pass Throughs in Bottom of the Squat x 10 reps .A. Strength3 sets of eachStation 1 – Left Leg Bulgarian Split Squat x 6-8 reps Station 2 – Right Leg Bulgarian Split Squat x 6-8 reps Station 3 – TGUP (Left) x 4 reps […]

CROSSFIT 08/10/2020

A. Strength (00:15-00:30) inrease weight from last week 1a) Split Stance Landmine Press: 3 x 6-8 ea. No rest.1b) 1-Arm KB Row w. rotation: 3 x 8-10 ea. No rest.1c) Alternating DB Curls: 3 x 10 ea. Rest 60s.– This a triset – you go from 1a to 1b to 1c then rest 60s.– 1 […]

INTERMEDIATE 07/10/2020

0. Warmup .A. Strength3 sets of:Snatch-Grip Romanian Deadlift x 8 reps @slow decent 40 meter Bottom’s Up Kettlebell Carry – 20 meter each arm Band-Resisted Straight-Arm Lat Pulldown x 12 reps (keep elbows extended, Lat action) B. Conditioning 4 rounds for time of:2 rounds Run100 Meter Walking Lunges with KB/DB Farmer’s Carryhold for 30 sec […]

CROSSFIT 07/10/2020

A. Skill & Strength (00:15-00:30) work for 10 minutes on RIng Muscle Up Progressions test your rep max RMU and sHSPU then On the 3:00 x 5 Rounds:30 Double Unders30% of Max Ring Muscle-ups30 Double Unders30% of Max Strict Handstand Push-ups B. Conditioning (00:35-00:60)tc 20 min 5 Rounds For Time:400 Meter Run15 Overhead Squats (42,5/30)

ENDURANCE 06/10/2020

Endurance: for 42 minutes in teams of 2: A: Row/Bike 3min than change to B. B: every 6 min change stations 1. AMRAP stair run 2. AMRAP jumprope 3. AMRAP bearcrawl4. AMRAP 10 Pushups 15 Ringrows 20 Airsquats 5. AMRAP Lunges6. AMRAP Burpee Box Step Overs 7. AMRAP 10 DB Renegade Rows 10 Pushpress 10 […]

INTERMEDIATE 06/10/2020

A. Skill Tabata4 Sets of: 20 Seconds of Plank Walks 10 Seconds of Rest 4 Sets of: 20 seconds of Hanging (switch your grip or try single-arm w/ foot support) 10 Seconds of Rest 4 Sets of: 20 Seconds of Cossack Squats 10 Seconds of Rest 4 Sets of: 20 Seconds of V-Ups 10 Seconds […]

CROSSFIT 06/10/2020

A. Strength for 12 min work up to a heavy complex: 1 Power Clean1 Hang Clean1 Push Jerk 1 Thruster B: Conditioning AMRAP 5:Buy-In: 100 Double Unders12 Power Cleans (52,5/40)4 Burpee Box Jump Overs (24″/20″) Rest 3 Minutes AMRAP 5:Buy-In: 100 Double Unders8 Power Cleans (60/42,5)4 Burpee Box Jump Overs (24″/20″) Rest 3 Minutes AMRAP […]

SWEATSHOP 05/10/2020

Wod: Teams of 2 2 sm Rd weighted Run 10 alt. HSPU/Pull up 2 sm Rd weighted Run 20 sync. BP 2 sm Rd weighted Run30 sync. Push up 2 sm Rd weighted Run 40 sync. Sit up 2 sm Rd weighted Run 50 alt. DEVILS PRESS (2×45/2x35lb) 2 sm Rd weighted run 40 sync. […]