Kategorie: WOD

CROSSFIT 23/10/2020

A. Strength A.work up to a heavy set of 3 Pushpresses B. Conditioning AMRAP 12: 3 Push Presses (52,5/35) 3 Toes to Bar 3 Calorie Assault Bike 6 Push Presses (52,5/35) 6 Toes to Bar 6 Calorie Assault Bike … [Add 3 Reps Every Round]

INTERMEDIATE 22/10/2020

Warm-Up. A. Strength5 sets of a 6-8 reps Frontsquats B. Conditioning A. TC 30min For time: 50 Kettlebell Swings 40 Walking Lunges with Farmer’s Carry 30 Burpees 20 Dumbbell or Kettlebell Thrusters 10 Weighted Strict Pull-Ups 20 Dumbbell or Kettlebell Thrusters 30 Burpees 40 Walking Lunges with Farmer’s Carry 50 Kettlebell Swings

CROSSFIT 22/10/2020

A. Strength (00:10-00:20) Coach to define a EMOM for strict pullup strength and HS skillEven: xxxOdd: xxx B. Conditioning 40 minute Bike/Ski/Row/Run Every 5 Minutes (Intervals start at 0:00/5:00/10:00/15:00/20:00/25:00/30:00/35:00) 5 Strict Pull ups / 10 Ring Rows 2 length Single Arm Farmers Carry (Each side) 20 sec Hollow Hold

INTERMEDIATE 21/10/2020

Warm-Up. work on your KB Skills A.3 sets of eachStation 1 – Left Leg Bulgarian Split Squat x 8 reps @ 3 seconds downStation 2 – Right Leg Bulgarian Split Squat x 8 reps @ 3 seconds downStation 3 – Front Leaning Rest on Rings x 45 secondsStation 4 – Reverse Snow Angels x 10 […]

CROSSFIT 21/10/2020

A. Strength (00:15-00:25) On the 2:00 x 5 sets: 3 Snatch Grip Push Jerks (start in Back rack Position!) 3 Overhead Squats 3 Snatch Balances Sets should be between 50-60% of your 1RPM Snatch WOD: For Time: 40/30 Cal Row or 30/21 Cal Bike/Ski or 30 Burpees 20 SQUAT Snatches (50/35kg) 40/30 Cal Row or […]

ENDURANCE 20/10/2020

Choose your weapon / ski/bike/row/echo change 7 x 4 min for calories / 2 min easy / 1min change Ride 6x 4 minute pieces. For 2 minutes easily between the pieces and 1 min for changing to different machine

INTERMEDIATE 20/10/2020

Warm-Up. Wall Slides x 5 @ 3131Y’s, T’s & W’s x 5 per positionPec Activation x 60-90 seconds A. StrengthEMOM 6 minutes:Minute 1 – 8-10 Supine Ring Rows Minute 2 – 45 Second Prone Plank Hold Then (3 sets of each):Station 1 – Dumbbell Bench Press x 12-15 reps Station 2 – Single-Arm Kettlebell Row […]

CROSSFIT 20/10/2020

warmuppec activation shoulder rom & activation A. Strength4 sets of each:Station 1 – Bench Press x 5-8 reps Station 2 – Single-Arm Kettlebell Row x 8 reps each Station 3 – Parallete Lsit accumulate 30 secs B. Conditioning AMRAP 16: Buy-In: 75/50 Calorie Assault Bike Max Rounds in Time Remaining: 15 Box Jump Overs (24″/20″) […]

SWEATSHOP 19/10/2020

WOD EMOM for 50” 1” 8/10 Cal Bike2” 10 BP 3” 10 Pull up 4” 10 HSPU/Push up 5” 40 DU/Lateral jumps

INTERMEDIATE 19/10/2020

warmup glutes and hammies A. StrengthSumo Stance Deadlift x 8 -10 reps Barbell Glute Bridges (same weight as DL) x 6-8 reps Side Plank (*with db distraction) x 45 seconds each side B. Conditioning A) 2 rounds:in a 3 minute timewindow45 sec of Row Sprint AQAP into 40 Mountain Climbersrest until 3 min switch A […]

CROSSFIT 19/10/2020

warmup glutes and hammies A. Strength (00:15-00:35) Sumo Stance Deadlift x 3-5 reps Barbell Glute Bridges (same weight as DL) x 6-8 reps Side Plank (*with db distraction) x 45 seconds each side B. Conditioning 7 Rounds For Time:200 Meter Run7 Thrusters (42,5/30)7 Burpees

CROSSFIT 90 17/10/2020

Warmup: TC 15 min 5RFT: 1x stairs 20 WB 20 kb swing 10 tuckjump 5 KB hollow ——mobility——: 5 min strict press : 50% 8/2, 60% 5/2, 70% 3/2. 80% 3/2 Dumbbell Pullover 10/6 Dumbbell over Reverse fly 8/6 WOD: EMOM 30 10 cal ROW 5 DB thruster + 25 DU 7 burpee + 7 […]

INTERMEDIATE 16/10/2020

warmupBear Crawl Handstand HoldsWalking Lunges w/ Overhead Reach Wall Climbs A. Strength & Conditioning work on KB technique 3 Sets10x KB Hang Clean to BACK LUNGES alt. 10x kb sit up10x push press B. Conditioning 5 rounds for time of:400 Meter Run30 Kettlebell Swings20 Box Step-Overs with Kettlebell

CROSSFIT 16/10/2020

A. Strength & Conditioning 3 Sets10x KB Hang Clean to BACK LUNGES alt. 10x kb sit up10x push press B. Conditioning Helen 3 Rounds For Time:400 Meter Run OR 30 cal bike/row/ski/echo21 Kettlebell Swings (24/16)12 Pull-ups

INTERMEDIATE 15/10/2020

Warm-Up. EMOM 8 minutes (2 sets each), complete:Minute 1 – Bear Crawl x 45 secondsMinute 2 – W-Holds x 5-7 Minute 3 – Russian Baby Makers x 10 repsMinute 4 – Static Hang x 30-45 seconds Followed by… EMOM 3 minutes (3 sets):Press in Clean (Sots Press) x 4 reps Then… A. Strenght3sets of:Single-Leg Hip […]

CROSSFIT 15/10/2020

A. Strength (00:15-00:30) Strict Gymnastic: Ascending Ladder for 8:00 1 Strict Ring Dip, 1 Strict Toes to Bar 2 Strict Ring Dips, 2 Strict Toes to Bar 3 Strict Ring Dips, 3 Strict Toes to Bar every rd +1 Rep then work up to a 5 RM Deadlift in 5 reps B. Conditioning (00:40-00:55) AMRAP […]

INTERMEDIATE 14/10/2020

Warm-Up.Reverse Snow Angels Jefferson Deadlifts Followed by… Kettlebell Complex Warm-Up Single-Leg DL x 5Single-Arm Swing x 5Single-Arm Snatch x 5Single-Arm Overhead Alternating Reverse Lunges A. Strength3 sets of:Hanging Med-Ball Hamstring Curls x 10-12 reps 40 meter Bottom’s Up Kettlebell Carry –20meter each armBulgarian Goat Bag Swings x 10 repsProne Plank Hold x 60 seconds B. […]

CROSSFIT 14/10/2020

A. Strength (00:15-00:25) 3 Sets:9 Single Legged Dumbell Romanian Deadlifts (each Side)15 Double Dumbbell Bench Press21 Banded Pull Throughs B. Conditioning On the 10:00 x 3 Rds400 m Run (400 m Ski/500m Row /25/18 cal Bike)30/24 Cal Row (20/14 Cal Bike/Ski)200 m Dumbell Run (22,5/15kg)20 Double Dumbbell Squats (22,5/15)

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 […]