Kategorie: WOD

INTERMEDIATE 29/07/2020

Warm-Up. 3 sets of:Right-Arm Suitcase Deadlift & Hold x 5 reps Med Ball Rotating Slams (Right) x 10 Reps Left-Arm Suitcase Deadlift & Hold x 5 reps Med Ball Rotating Slams (Left) x 10 Reps A. Strength4 sets of Station 1 – Dumbbell Death March x 12 reps Station 2 – Barbell Hip Thrusts x […]

CROSSFIT 29/07/2020

A. Strength work on a perfect cleanbuild up to a 2 RM clean B. Conditioning (00:35-00:56) AMRAP 5:600 Meter Run (4rounds)1 Round of „Cindy“Max Squat Cleans (60/42,5) Rest 5 Minutes AMRAP 5:400 Meter Run (2rounds)2 Rounds of „Cindy“Max Squat Cleans (70/47,5) Rest 5 Minutes AMRAP 5:200 Meter Run (1 round) 3 Rounds of „Cindy“Max Squat […]

INTERMEDIATE 28/07/2020

0. Warmup Kettlebell Swings x 15 (nasal breathing only)Wall Slides x 5 Kettlebell Swings x 15 (nasal breathing only)Static Hang x 60 seconds (accumulate time if needed)Kettlebell Swings x 15 (nasal breathing only)Pec Activation with Pecstick or Wallball x 60-90 secondsKettlebell Swings x 15 (nasal breathing only) Then… A. Strength3 sets of eachStation 1 – […]

CROSSFIT 28/07/2020

0. Warmup (00:05-00:15) A. Strength (00:15-00:35) Build to a Heavy Complex: 2 Push Press 3 Push Jerks B. Conditioning (00:40-00:60) 15-12-9: Push Press (52,5/35) Dumbbell Box Step Overs (22,5/35) (24″/20″) Directly Into… 15-12-9: Push Jerks (52,5/35) Box Jump Overs (24″/20″)

SWEATSHOP 27/07/2020

A. Condi On the Minute x 10:7 BurpeesMax Front Plank in Time Remaining Rest 2 Minutes On the Minute x 10:5/4 Calorie Assault BikeMax Side Plank in Time Remaining (Switch Each Round) B. Condi 15-12-9: DB Push Press (22,5/35) Dumbbell Box Step Overs (22,5/35) (24″/20″) Directly Into… 15-12-9: DB Push Jerks (22,5/35) Box Jump Overs […]

INTERMEDIATE 27/07/2020

A. Warm-Up. tabata ring work (row/dips/scap rows etc) A. Skill & Drill work for 10 min on Muscleup Transition then 4sets of:400 Meter Run (2 rounds) 1-5 Ring Muscle-Ups B. Conditioning AMRAP 30 minutes 30 Front-Rack Alternating Lunges60 Air Squats30 Plank Kick-Throughs With Hand Tap (15 each side)(https://www.youtube.com/watch?v=HL0LVoQe72w&feature=youtu.be)60 Double-Unders or 20/15 Calories of Assault Bike

CROSSFIT 27/07/2020

0. Warmupsquat mobility A. Strength (00:15-00:25) On the Minute x 10:1 Front Squat Build to a Heavy Single B. Conditioning (00:30-00:52) On the Minute x 10:7 BurpeesMax Front Plank in Time Remaining Rest 2 Minutes On the Minute x 10:5/4 Calorie Assault BikeMax Side Plank in Time Remaining (Switch Each Round)finish with C. Core 3 […]

INTERMEDIATE 24/07/2020

WarmupEMOM 6 minutes (2 sets): Station 1 – Parallette Shoot-Throughs x 3-5 reps Station 2 – Glute Bridges x 10 @ 20X2 Station 3 – Paloff Side Steps x 4-5 each side A. Strength3 sets of:Station 1 – Unsupported Seated Dumbbell Press x 8-10 reps Station 2 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps […]

CROSSFIT 24/07/2020

A. StrengthBuild to a Heavy Complex: 3 Deadlifts 3 Hang Power Cleans 3 Push Jerks B. Conditioning (00:30-00:60) 5 Rounds: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Barbell: 70/50

INTERMEDIATE 23/07/2020

A. Warmup Skilldevelopment 2 sets of: Perform 30 seconds each of the following movements… *Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!) *Station 2 – Banded Lateral Monster Walk *Station 3 – Banded Squats *Station 4 – Side Plank Hold *Station 5 – Russian Step-Ups A. Strength3 sets of: Front […]

CROSSFIT 23/07/2020

A. Conditioning (00:10-00:50) AMRAP 40min:30 meter Walking Lunge30 AbMat Sit-ups30/21 AB/Ski inbetween workout take your rower for a 2 k 90% Test: rest 3 min from workout then row for 2k @90%note results B. Mobility Hips & Hammy

ENDURANCE 22/07/2020

0. warmup dynamic mobility for 10 min A.Conditioning for 60 min 1: 2 min bike 2: 2 min row 3: 2 min single unders 4: 2 min burpee box step overs 5: 2 min 20 russian Kbs 15 Gobletsquats 10 one arm thruster 6: 2 min run 1 round + burpee broad jumps 7: 2 […]

INTERMEDIATE 22/07/2020

Warm-Up. A. Strength3 sets of Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ slow decent 4 sec Station 2 – Single-Arm Dumbbell Row x 8 reps each Station 3 – Side Plank x 45 seconds each side B. B. Conditioning2 rounds40 Kettlebell Swings40 V-Ups 30/25 cal bike Row 2 rounds 30 Goblet Squats […]

CROSSFIT 22/07/2020

A. Strength Front Squat [10-8-6-4-2] On the 3:00 x 5 Sets: Set 1: 10 Reps @ 69% of 1RM Front Squat Set 2: 8 Reps @ 74% of 1RM Front Squat Set 3: 6 Reps @ 79% of 1RM Front Squat Set 4: 4 Reps @ 86% of 1RM Front Squat Set 5: 2 Reps […]

INTERMEDIATE 21/07/2020

0. Warmup 2 sets of:Alternating Forward Lunges x 3 steps with each footTable Turners x 10 (https://www.youtube.com/watch?v=fqOOdo_nwKs&feature=youtu.be)Alternating Lateral Lunges x 3 steps to each sideTable Turners x 10Alternating Bowler Lunges x 3 steps to each sideTable Turners x 10 A. Strength Turkish Get-Ups x 6-8 reps each side(partition reps as needed) in 6 minutes work […]

CROSSFIT 21/07/2020

0. Warmup (00:05-00:15) A. Gymnastic Skilldev (00:15-00:35) Testing Reprangefor 60 sec strict HSPU60 sec rest for 60 sec strict Ring Dips 60 sec rest for 60 sec HR Pushup 60 sec rest for 60 sec Ring Rows 60 sec rest then EMOM for 12 min 1: strict HSPU (55%-60% of test result)2: strict Ring Dips […]

SWEATSHOP 20/07/2020

0. Warmup B. Conditioning Every 2 mins for 12 rds 7 Thruster (30/20) 7 pull ups 7 burpess Scale as needed Group B Every 2 mins for 4 rds 1. 20/15 cal row +15 air squats 2. 15/12 cal ski erg + 10 burpees 3. 12/9 cal bike + 8/8 single arm kb (20/12) swings […]

INTERMEDIATE 20/07/2020

A. Warm-Up. prep pecs and lats EMOM 8 minutes (2 sets each), complete:Minute 1 – Bear Crawl x 45 secondsMinute 2 – W-Holds x 5-7 (https://www.youtube.com/watch?v=KSDko8T2NvM)Minute 3 – Russian Baby Makers x 10 repsMinute 4 – Static Hang x 30-45 seconds A. Testing of Speed @ perfect technique For max reps (or calories):60 seconds of […]

CROSSFIT 20/07/2020

0. Warmupwarmup shoulders and wrists A. Strength (00:15-00:40) 3 Position Power Snatchbuild to a heavy complex B. Conditioning (00:40-00:57) AMRAP 10:60/45 Calorie AB/Row/ski100 Double Unders Time Remaining:Max Power Snatches (52,5/35) finish with 3 Giant Sets::30 Seconds Kettlebell Star Plank (Left):30 Seconds Kettlebell Star Plank (Right)Max Hanging L-Sit (From Pull-up Bar)

INTERMEDIATE 18/07/2020

„A. Prep for WOD B. Conditioning AMRAP 3:0021/15 Calorie Row/ski/bike21 Lateral Burpees over BarMax Thruster (25/15) Rest 3:00 AMRAP 3:0018/13 Calorie Row/ski/bike18 Lateral Burpees over BarMax Thruster (35/25) Rest 3:00 „Hot Sauce“ Part #3AMRAP 3:0015/11 Calorie Row15 Lateral Burpees over BarMax Thruster (45/30) Rest 3:00 AMRAP 3:0012/9 Calorie Row12 Lateral Burpees over BarMax Thruster (55/35)