Kategorie: WOD

FUNDAY 09/06/2019

A. Prep for WOD B. Conditioning in teams of 2 AMRAP until 00:55 Buy-In: 3 rounds run together Then, with 3 Burpees EMOM and if possible with weightwest A: every set of 30 reps change with B 30 DB Curls (45lbs/25) 30 DB weighted Sit-Ups 30 DB Floor Presses (45/25 lb) 30 DB Walking Lunges […]

Crossfit 90 – 08/06/2019

Warmup:Teams of 2:a) Rowing until b) finished the following..b) 10 Active Hang Pulls, 15 WB Shots, 20 Squats (w. pecstick) and finishing with 2l bearcrawl/duck/gorilla walk Strength: Weighted C2B + Zercher SquatsAlternating for 6 Rounds:A) 5 Strict (Weighted) C2B rest 1 min then..B) 8-10 Zercher Squatsrest 1-2 min before starting next round. 2 min rest, […]

INTERMEDIATE 07/06/2019

A. Strength4 sets of:Russian Step-Ups x 10 reps each leg 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) B.AMRAP 7 min: 20/15 Calories of Assault Bike40 Push-Ups20 Wall […]

INTERMEDIATE 08/06/2019

Warmup:Teams of 2:a) Rowing until b) finished the following..b) 10 Active Hang Pulls, 15 WB Shots, 10 Pushups and finishing with 2 lengths bearcrawl/duck/gorilla walk A. Strength (00:15-00:35) 3 sets of:Alternating Arm Dumbbell Bench Press x 8 reps each arm (non-working arm is fully extended supporting DB over chest; working arm performs a 3-second eccentric […]

CROSSFIT 07/06/2019

A. Strength (00:15 – 00:40) Split Jerk: 1RM. Rest 2:00– Build to a 1RM (3-4 singles above 90%)– if you prefer Chinese Jerk do a chinese Jerk– Beginner: Work on Technique or perform Push Press for a heavy triple. B. Conditioning (00:40-00:55) „Gripdesctructor“ For time with an empty barbell:75 Barbell Rows 50 Barbell Curls50 Triceps […]

INTERMEDIATE 06/06/2019

A. Prep for WOD B. Conditioningin teams of 2 complete 5 rounds: Run 400 Meters (2rounds) (partners must stay together)50 Kettlebell Swings (25 each)20 Strict Pull-Ups (10 each) C. Accessory Medball Hanging Hypers: 30reps GHD Back Raises: 30 reps @BW Banded Goodmornings: 30 reps

CROSSFIT 06/06/2019

A. Strength (00:15 – 00:35) 1) Front Box Squat: 3warmup sets 8 x 2 @75-85% of Front Squat, every 60s– Wider than normal Squat Stance2) Broad Jump: 4 Attempts at Max Distance. 3) Warm-up Light Power Cleans & Bar Facing Burpees B. Conditioning (0:35-00:55) For time:100 Double KB Front Rack Walking Lunges (24/16) (you may […]

INTERMEDIATE 05/06/2019

A. Strength (00:15- 00:35) EMOM 15 min M1 – Goblet Squat x 10 reps M2 – Philly Press (Left) x 8 reps ( in a lunge position right leg in front, pressing from a FR position) M3 – Goblet Squat x 10 reps M4 – Philly Press (Right) x 8 reps M5 – Prone Plank […]

CROSSFIT 05/06/2019

A. Prep for WOD use Kettlebell for Warmup go through movements B. Conditioning (00:15 – 00:55) against a running 40 min clock with a partner in teams of 2 00:00 – 00:10100 meter Sledsprints (moderate weight) 6 times on the green 00:10 – 00:20max reps KB circuit in I go Yugo stylepartner A: 8 Russian […]

INTERMEDIATE 04/06/2019

A. Strength (00:15-00:40) .4 sets of heavy Strict Shoulder Press x 3-4 reps (every 2min) Go as heavy as possible! then 4 sets of:Push Press x 3-4 reps (every 2 min) B. Conditioning For time:40/30 Calories of Assault Bike30 Burpees20 Strict Pull-Ups C. Acessory Light DB Shoulder Circuit 3 x 15 each side – Lateral […]

CROSSFIT 04/06/2019

A. Strength (00:15-00:35) 1a) Legless Rope Climb: 5 x 1-2. – if possible L-Sit Rope Climb for beginners from ground to standing with rope x 3 reps 1b) Strict Dips: 5 x 8-10 for beginners Box Dips B. Conditioning (00:15-00:50) For time:25 Burpee Box Jumps (24, 20)50 S20H (60, 42,5)25 Burpee Box Jumps C. AcessoryLight […]

INTERMEDIATE 03/06/2019

A. Strength3 sets of:Overhead Squat x 6 reps (slow decent) Med Ball Leg Curls x 12 reps L-Sit x 45-60 seconds(accumulate the time if you can’t do this in one effort) B. ConditioningFor time:Row 1000 Meters40 Kettlebell Swings40 Goblet Squats C. Accessory Single Leg Glute Hip Thrust w. 5 second hold: 3 x 5 each […]

CROSSFIT 03/06/2019

A. Strength (00:03-00:15) 1) Power Snatch + Overhead Squat: Build to a challenging set of 1 Power Snatch + 3 Overhead Squats. Rest between sets for 2:00 B. Conditioning In a 5 Minute Window:500 Meter RowWith the remaining time AMRAP:Squat Snatches (52,5, 35) Intent: work in heats / this should be done excluseivly on rowers, […]

INTERMEDIATE 01/06/2019

A. GymnasticsEMOM for 15 minutes Minute 1 – Supine Ring Rows x 8-10 reps Minute 2 – Side Plank (Left) x 40 seconds Minute 3 – Side Plank (Right) x 40 seconds Minute 4 – Wall Reverse Snow Angels x 15 reps (slow & controlled) Minute 5 – Hollow Rocks or Hold x 30-40 seconds […]

INTERMEDIATE 31/05/2019

A. Strength (00:15-00:35) 3 sets of:Hanging Med-Ball Hamstring Curls x 10-12 reps Medball Wallslam Rotations x 15/15 reps Weighted Plank Hold x 60 seconds B. Conditioning For time:Row/Ski 1500 Meters / 100 calories on AB immediately followed by…10 rounds of:6 Kettlebell Swings6 Goblet Squats C. Acessory 5 Minutes of Static Stretching

CROSSFIT 31/05/2019

A. STRENGTH focusday (00:15 – 00:50) Today we are performing upper-body work with the close grip bench press (building in weight) and the ring pull-up (4 challenging sets.) We’ll then finish with assistance work for the biceps, triceps, and deltoids. 1) Close Grip Bench Press: 8-6-4-2. Rest 90s.– add weight each set building to a […]

INTERMEDIATE 30/05/2019

A. Strength Station 1 – Legless Rope Climb Technique Work – /6 Towel Pullups) Station 2 – Freestanding Handstand Hold Work (use partner assists to learn balance points and accumulate time upside down) Station 3 – Tuck Rock to Tuck Sit x 15 reps (https://www.youtube.com/watch?v=EtIa7Xt54kY) B. Conditioning 3 rounds for time of: 800 Meter Run […]

CROSSFIT 30/05/2019

A. Strength (00:15 – 00:50) 1) Front Box Squat: 3warmup sets 10 x 2 @75-85% of Front Squat, every 60s– Wider than normal Squat Stance 2) Standing High Box Jumps: 2 warmup sets 8 x 2, at a challenging height, every 60s 3) Warm-up Light Power Cleans & Bar Facing Burpees B. Conditioning (0:45-00:55)Metcon workout […]

INTERMEDIATE 29/05/2019

A. Prep for Wod Corework & Mobility B. Conditioning (00:20-00:50) Every 90 seconds, for 30 minutes (5 sets of each):Station 1 – 20 Walking Lunges with DB/KB Farmer’s CarryStation 2 – 15/10 Calories of Assault Bike or 250/200 Meters of RowingStation 3 – 15 BurpeesStation 4 – 200 Meter Run (1 round) C. Acessoryfor rest […]

CROSSFIT 29/05/2019

A. Prep for WOD Alternating Tabata:1a) Single Unders1b) OH Plate Hold B. Conditioning (00:20 – 00:55)intent: consistent output across all AMRAPs; All work should be capable of being completed close to unbroken for the duration. you have 30 sec of rest before the next round, so keep the speed up all time. With a running […]