Kategorie: WOD

CROSSFIT 30/11/2018

A. Strength 5 sets of Deadlift x 5 reps Rest 2-3 minutes Keep all sets above 75% of your 1-RM. B. Conditioning 5 rounds for time of: 400 Meter Run (3rounds) 40 Double-Unders 10 Deadlifts (100/70)

INTERMEDIATE 29/11/2018

A. Strength 4 sets to max out on: a, Ring Facepulls (aim for 12 to 15 pulls) b, max out on Wallclimb to Handstandholds B. Conditioning (20 min) 5 x 2-minute rounds of: 15-cal. row Max strict weighted* toes-to-bars (with a medball) Rest 90 seconds select a number of calories that will allow you about […]

BODYWEIGHT 29/11/2018

A. Strength 4 sets to max out on: a, Ring Facepulls (aim for 12 to 15 pulls) b, max out on Wallclimb to Handstandholds B. Conditioning (20 min) 5 x 2-minute rounds of: 15-cal. row Max strict weighted* toes-to-bars (with a medball) Rest 90 seconds select a number of calories that will allow you about […]

CROSSFIT 29/11/2018

A. Strength for 20 minutes 4sets of Bench Press x 3 reps (go heavy with your spotting buddy) Rest 45-60 seconds All out deficit* Ring Rows with (legs on a box) B0. Prep for WOD for 10min prep knees and shoulders for conditioning B. Conditioning 9 min AMRAP 21 overhead squats 42,5/30 18 pull ups […]

INTERMEDIATE HONORWOD Variation 28/11/2018

A. Prep for WOD B. Honor Wod Anton & Franz ; (timecap 40 min) Simulation des 12 h Arbeitstages von Anton & Franz Vielen Dank für euren leidenschaftlichen Einsatz in teams of 2 (igoyugo) 10 greens onesided farmer walk (70% of 1 RM) 40 knee raises 40 pushups 40 DB Thruster 8 greens onesided farmer walk […]

HONORWOD ANTON & FRANZ 28/11/2018

A. Prep for WOD B. Honor Wod Anton & Franz ; (timecap 40 min) Simulation des 12 h Arbeitstages von Anton & Franz Vielen Dank für euren leidenschaftlichen Einsatz in teams of 2 (igoyugo) 10 greens onesided farmer walk (70% of 1 RM) 60 toes-to-bars 60 Pushups 60 Double KB Thruster (24/16) 8 greens onesided farmer […]

INTERMEDIATE 27/11/2018

A. Strength EMOM for 15 minutes (3 sets) of: Minute 1 – Tempo Push-Ups x 10-12 reps Minute 2 – 50-Meter Suitcase Carry + Waiter’s Carry (Left Arm Overhead) Minute 3 – Strict Toes to Bar or Hanging Leg Raises x 6-8 reps @ 2110 Minute 4 – Push-Ups x 20 reps Minute 5 – […]

BODYWEIGHT 27/11/2018

A. Skill for 20 min work on your max distance broad jump work on Jumpdown from Box / find your height for the EMOM work in a EMOM 10 min on core skill for HS ODD: 6 Broadjumps EVEN: 4-5 Jumpdowns from Box / (jump down from Box, and work on a ninja cat smooth […]

CROSSFIT 27/11/2018

A. Strength Every 2 minutes, for 20 minutes (10 sets): Hang Clean + Clean Build over the course of the 10 sets to today’s heavy complex. B. Conditioning 24 min AMRAP in teams of 3 15 squat cleans 80/55 30 power cleans 80/55 45 slamball cleans over the shoulder 60 med ball cleans 9/6  

INTERMEDIATE 26/11/2018

0. Warmup for 15 min A. Strength (20 minutes) Front Squat *Set 1 – 8 reps @ 55% *Set 2 – 8 reps @ 60% *Set 3 – 6 reps @ 80% *Set 4 – 4 reps @ 70% *Set 5 – 3 rep @ 80% *Set 6 – 8 reps @ 70% Rest 2 […]

CROSSFIT 26/11/2018

0. Warmup for 15 min A. Strength (25 minutes) Test your 1 RM Front Squat B. Conditioning For time 30 burpee box jumps then, 3 rounds 10 toes to bar 10 strict hspu

CROSSFIT 23/11/2018

23/11/2018 A. Conditioning / Strength 3 sets for max reps of: 45 seconds of Rowing Rest 45 seconds 45 seconds of Strict Handstand Push-Ups Rest 45 seconds 45 seconds of Double-Unders Rest 45 seconds 45 seconds of Strict Chinups Rest 45 seconds B. Conditioning AMRAP 10 minutes of: 10 Push Presses (60/42,5 kg) 10 Burpees […]

BODYWEIGHT 22/11/2018

A. Prep for WOD Skill. work for 10 min on your Doubleunder 5 min go through rowing technique B. Conditioning 100 cal row/bike/ski 100 DU 90 cal row/bike/ski 90 DU 80 cal row/bike/ski 80 DU … 🙂 🙂 20 cal row/bike/ski 20 DU 10 cal row/bike/ski 10 DU

INTERMEDIATE 22/11/2018

A. Strength Every 90 seconds, for 18 minutes (3 sets each) of: Station 1 – Front Squat or Goblet Squat x 6 reps Station 2 – (Left) Single-Arm Deadlift x 5 reps  + 25 meter Suitcase Carry Station 3 – (Right) Single-Arm Deadlift x 5 reps + 25 meter Suitcase Carry Station 4 – Reverse […]

CROSSFIT 22/11/2018

A. Strength Front Squat *Set 1 – 3 reps @ 65% *Set 2 – 2 reps @ 75% *Set 3 – 1 reps @ 80% *Set 4 – 3 reps @ 85% *Set 5 – 2 rep @ 90% *Set 6 – 1 rep @ 95% *Set 7 – 3 reps @ as heavy as […]

INTERMEDIATE 21/11/2018

0. Warmup max 15 min A. Prep for WOD coach defines various animal flow movements in a 45sec working/ 15 sec resting interval B. Conditioning (40 min ) 10 rounds for max calories of: Row/Bike/Ski/Prowler/High touch Burpees 45 seconds, rest 15 seconds Row/Bike/Ski/Prowler/High touch Burpees 30 seconds, rest 30 seconds Row/Bike/Ski/Prowler/High touch Burpees 15 seconds, […]

CROSSFIT 21/11/2018

0. Warmup max 15 min A. Prep for WOD coach defines various animal flow movements in a 45sec working/ 15 sec resting interval B. Conditioning (40 min ) 10 rounds for max calories of: Row/Bike/Ski/Prowler/High touch Burpees 45 seconds, rest 15 seconds Row/Bike/Ski/Prowler/High touch Burpees 30 seconds, rest 30 seconds Row/Bike/Ski/Prowler/High touch Burpees 15 seconds, […]

INTERMEDIATE 20/11/2018

A. Strength Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – Snatch-Grip Romanian Deadlift x 6-8 reps (slow contorlled decent) Station 2 – Alternating Cossack Squats x 12 reps Station 3 – Supinated-Grip Hang from Pull-Up Bar x 30-45 seconds Station 4 – L-Sit Taps x 40 seconds (10 each leg […]

CROSSFIT 20/11/2018

A. Strength Every 2 minutes, for 20 minutes (10 sets): Hang Clean + Clean Build over the course of the 10 sets to today’s heavy complex. B. Conditioning Every 90 seconds, for 15 minutes (5 sets of each): Station 1 – 5 Hang Squat Cleans Station 2 – 18/12 Calories of Assault Bike or Rowing […]

BODYWEIGHT 20/11/2018

A. Strength for 20 min work on your HS Skill work up from a Frogstand to a Headstand to a Handstandhold work in a EMOM 10 min on core skill for HS ODD: Weighted Hollow Hold for 40 sec EVEN: 2 Wallclimbs to 30 sec HS Hold B. Conditioning AMRAP for 20 minutes: 8 strict […]