Kategorie: WOD


A. Strength (00:15-00:35)3 sets of:Back Squat x 8 reps Supinated-Grip Bent-Over Barbell Row x 8 reps Straight Body Ceiling Reaching Crunches x 20-30 reps ( https://www.youtube.com/watch?v=3xFqYd2FbTY&feature=youtu.be) Reverse Snow Angels @wall x 15 reps Rest 45 seconds B. Conditioning (00:35-00:55)For time:Row 400 Meters40 Russian Kettlebell Swings40 Single-Arm Kettlebell or Dumbbell Thrusters40 Russian Kettlebell SwingsRun 400 Meters […]

CROSSFIT 11/02/2019

A. Strength (from 00:15-00:40min) Backsquat work up to a 5 RM in 3 sets in 4 sets perform 5 reps @85% of 1 RM inbetween sets warmup for part B. deadlift B. Conditioning (from 00:40-00:50) EMOM 10min:ODD Minutes: 10 Deadlifts (105, 70)EVEN Minutes: 10 Bar Facing Burpees C. Core/Glute (00:50-00:60) 100 Frogpumps with KB


A. Strength4 sets of:Snatch-Grip Romanian Deadlift x 6 reps Single-Arm Dumbbell Press x 8 reps each 100-Meter Suitcase Carry + Waiter’s Carry(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters)Rest 60 seconds B. ConditioningFor max reps/calories:2 Minutes of Assault Bike (for […]

CROSSFIT 08/02/2019

A. Strength (20min) Push Press Build to a 3RM – 5-6 sets to build to a 3RM. – Reset on each rep *Between sets perform Banded Facepull-apart x 15. The goal is to accumulate roughly 75-100 reps of banded facepull-aparts between sets. B. Conditioning AMRAP 15: 3 Wall Climbs 4 odd grip towel pullups (bring your own towel) […]


A. Strength3 sets of:Bulgarian Split Squats x 8-10 reps each leg (slow decent) Medicine Ball Hamstring Curls x 15-20 reps Strict C2B x 6-8 reps B. Conditioning For time:40 Wall Ball Shots20 Box Jump-Up and Step Downs30 Wall Ball Shots15 Box Jump-Up and Step Downs20 Wall Ball Shots10 Box Jump-Up and Step Downs

CROSSFIT 07/02/2019

A. Strength (30min) Sumo Deadlift against a band: 8 x 3 @75% of Monday every 60-90s intent: reset each rep, go for speed and perfect movement pattern B. Conditioning For time:21-15-9Thrusters (42,5, 30)Burpee Box Jumps (24, 20) Intent: thrusters should be light and 21 reps should be unbroken, timecap 8 min C. Core Sideplank with […]


A. Strength5 sets of:Strict Shoulder Press x 6-8 reps Rest 45 secondsSide Plank Hold x 45 seconds each sideRest 45 seconds B. ConditioningEMOM for 15 minutes (5 sets):Minute 1 – 9 Strict Handstand Push-Ups or L-Seated DB PressesMinute 2 – 10 Pushup BurpeesMinute 3 – 21 V-Ups athletes should be finished @50seconds to have 10sec […]

CROSSFIT 06/02/2019

A. Prep for WOD (10 min) Double Tabata (8 x 20s work/10s rest) (use tabata as breating work) 1a) KB March (alternate sides) (Kb in FR, knees ahap, hips tucked in) 1b) Russian KBS (go heavy) B. Conditioning (35 min) EMOM 30:Minute 1: 40sec of Assault Bike max cals (90% of your anaerobic threshold aka. get as […]


A. Strength Every 2 minutes, for 18 minutes (3 sets of each):Station 1 – Death March x 20 repsStation 2 – Tempo Push-Ups x 12-20 reps @ 1111Station 3 – Supinated-Grip Pull-Ups x 6-8 reps (add weight to the pull-ups if you can do so and still hold the tempo and rep range) B. Conditioning […]

CROSSFIT 05/02/2019

A. Strength Strict Pull-up Clusters, shoulder width grip: 5 x 2.2.2 (10s after each 2 rep) Rest 2:00 between sets– Adv: weighted– Int: Bodyweight– Beginner: 5 x 5 coach assisted pullups (no cluster sets) OR 5 x 10 Ring Rows B. Conditioning5 Rounds for time20 HR Push-ups20 supinated Barbell Rows from ground (42,5, 30kg)20 Abmat Sit-ups20 Push Press (42,5, […]


A. Strength3 sets of:Back Squat x 6-8 reps Supinated-Grip Bent-Over Barbell Row x 6-8 reps Hollow Body Roll to Superman x 6 rolls each way B. Conditioning For time:30/20 Calories of Assault Bike30 Goblet Squats30 Alternating Reverse Lunges with KB/DB Farmer’s Carry

CROSSFIT 04/02/2019 Start of CF Open Preparations

Focuspoint in February will be speed-strength and higher rep max effort work to build to capacity with heavier loads. We will be decreasing intensity in the upcoming 3 weeks to have a fresh and rested start for the 2019 Openseason. A. Strength Build to a 1RM Sumo Deadlift against a band over the course of […]


A. Prep for WOD B. Conditioning10 pull-ups20 push-ups30 squatsRow 2,000 m15 pull-ups30 push-ups45 squatsRow 1,000 m20 pull-ups40 push-ups60 squatsRow 500 m

Beginner (Backsquat & Thruster)

Warumup: Medball Game 4 min Work on Squat Mobility Strength: Every 4 min for 4 rounds: Backsquat – 8 reps 1 min rest, then Single Arm DB Row – 8-10 reps (per side) Skill: Thruster WOD: AMRAP 15 Min Teams of 2: 10 Cal Assault Bike / 12 Cal Row 10 Thruster Person A works, […]

CROSSFIT 01/02/2019

A. Strength (20min) E2mom, for 10 minutes (5 sets):Bench(floor) Press x 4-6 reps Followed by… Every 3 minutes, for 6 minutes (2 sets):Bench(floor) Press x Max Reps @ 90% of today’s heaviest set B0. Prep for Wod 10 min to find your 10 RM Frontsquat B. Conditioning 100/70 cal row/ski/bike for time10RM Front Squat with […]


A. Strength (20min) Every 2 minutes, for 18 minutes (3 sets of each):Station 1 – Death March x 20 repsStation 2 – Turkish Get-Ups x 6 reps (3 each side)Station 3 – Side Plank x 45 seconds each side B0. Prep for Wod 10 min to find your 10 RM Frontsquat B. Conditioning 100/70 cal […]


A. Skill work on the Handstand 15 min of core work specific for HS(e.g. weighted hollow hold) 10 min of fun work B. Conditioning (15min) 5 rounds of:7 wallclimbs5 strict hollow active pull-ups Then,Row/Ski 750 m for time

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


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 […]