Kategorie: WOD

Gymnastics & Mobility 10/03/2020

warmup ankles and wrists 2 sets of: A) Single-Arm Ring Row x 5 reps each arm (keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement) Reverse-Grip Push-Ups x 10 reps 30 Second Supinated-Grip Hang from Pull-Up Bar to Scapular Pullups for 30 seconds […]

INTERMEDIATE 10/03/2020

A. Strength 4 sets: Station 1 – Single-Leg Squat (“Pistols”) x 6 reps each leg Station 2 – Hanging Med-Ball Hamstring Curls x 10-12 reps Station 3 – Barbell or Ab-Wheel Roll-Outs x 10 reps Station 4 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps B. Conditioning For max reps: 4 Minutes of Dumbbell Burpee […]

CROSSFIT 10/03/2020

0. warmup A. Strength (00:15-00:35) 1a) Single Arm DB Bench Press – neutral grip: 3 x 6-8 ea. Rest 30s. 1b) 1-Arm KB Rows – neutral grip: 3 x 8-10 ea. Rest 30s1c) 3 x 6-8 Muscle Snatch (building weight in 3 sets) B. Conditioning Every 3:00 x 6 Rounds:15/12 Calorie Assault Bike / Row […]

INTERMEDIATE 09/03/2020

A. Strength 5 sets for max reps of:45 seconds of L-Seated Dumbbell Presses45 sec rest 45 seconds of Jump Rope PracticeRest 45 seconds B. Conditioning (00:30-00:55)AMRAP 15:10 Left-Arm Dumbbell Push Presses10 Right-Arm Dumbbell Push Presses15 Dumbbell Goblet Squats20 V-Ups C. Acessory Banded Facepull-aparts + Banded Triceps Pushdowns x 5 Minutes Max Reps

CROSSFIT 09/03/2020

0. warmup A. Strength (15:00 – 35:00) Back Squat Wave Loading: 5-3-1-5-3-1. Rest 2:00– Start at 50-60% of 1RM – second wave heavier than 1st wave. End at 90% of 1RM. 2) DB RDL: 4 x 15 reps B. Conditioning (40:00 – 60:00) 21-15-9:Double Dumbell Power Cleans (22,5/35pds)Box Jump Overs (24″/20″)Double Dumbbell Front Squats (22,5/35pds)Toes […]

INTERMEDIATE 07/03/2020

A. Strengthwork 5 minutes on TGUP KB Flow for 10 minutes increase weight if good technique 10 KBSwings5 left armswings5 left armcleans5 left arm clean&jerks5 left arm reverse lungees5 left arm rows inbetween 5 Burpees 10 KBSwings5 right swings5 right armcleans5 right arm clean&jerks5 right arm reverse lungees5 right arm rows B. ConditioningEvery 2 minutes, […]

Crossfit 90 07/03/2020

0. Warmup1 Länge Bear Crawl with tennis ball on back -> if ball drops do 10 pushups10 Single KB Goblet Squats10 Single KB Good Mornings10 Single KB Presses (per side)10 Single KB Clean & Jerk (per Side)repeat for 10 min Mobility: Wrist Routine A. Strength Complex:take 10 min finding your weight for the following complex […]

ENDURANCE 04/03/2020

PART A: Workout 1: AMRAP 10min Team A: max 6 persons100 single unders2 stair run15 burpee box jumps (24/20)15 russian kettlebell swings (32/16)30 cal bike/ski15 russian kettlebell swings (32/16) 15 burpee box jumps2 stair run 100 single unders 1 min rest Workout 2: TC 10minRow for calories (aim for 150 cal) 1min rest Workout 3: […]

Gymnastics & Mobility 03/03/2020

0. Warmup Bear Crawl / Downward Dog WalkTB DroptestWheelbarow with obstaclesT2B Musicgame for 90 sec each A. Skill & StrengthHandstandEMOM for 12 min A: Handstand ShruggsB: Inverted Rows w/a BarbellC: TB Hand Dribbling 2 min rest A: Handstand Shoulder TouchesB: arched Ring Rows C: deficit Pushups from Plate 2 min rest A: Handstand BendsB: one […]

INTERMEDIATE 06/03/2020

A. Prep for WOD B. Conditioning Every 10 minutes, for 40 minutes (4 sets) for times: 500 Meter Row 50 Situp Variation by Coach 30 Kettlebell Swings 12 Strict Pull-Ups C. Acessory Zottaman Curls: 3 x 10. Rest 60s.(https://www.youtube.com/watch?v=wrjEdVZrkhk)

CROSSFIT 06/03/2020

A) STRENGTH (15:00 – 30:00)Floor Press: work up to a heavy set of 3 reps in 5setsinbetween sets 4 sets all out arched ringrows B) CONDITIONING (30:00 – 60:00)5 Rounds: AMRAP 4: 21/15 Calorie Bike/Row/SkiBurpee Box Jumps (24″/20″) Max 10 Meter Shuttle Runs Rest 2 Minutes Between Rounds cones 10 meters apart for the shuttle […]

INTERMEDIATE 05/03/2020

A. Strength3 sets of: Station 1 – Left Leg Bulgarian Split Squat x 8 reps Station 2 – Right Leg Bulgarian Split Squat x 8 reps Station 3 – Front Leaning Rest on Rings x 45 secondsStation 4 – Reverse Snow Angels @wall x 10 reps B. ConditioningEvery 3 minutes, for 15 minutes (5 sets) […]

CROSSFIT 05/03/2020

0. Warmup A) STRENGTH (20:00 – 40:00) ADV: athletes who have a good OH Squat form Overhead Squat work up to a heavy Set of 3reps BEG: athletes who have lacking OH ROMBack Squat work up to a heavy Set of 3reps B. Conditioning (00:45-00:55) AMRAP 10:15 Overhead Squats (42,5/30)12 Sumo Deadlift High Pulls (42,5/30)9 […]

INTERMEDIATE 04/03/2020

A. Strength EMOM for 16 minutes (4 sets of each): Station 1 – Double-Kettlebell Overhead Carry x 45 seconds Station 2 – Double KB Iso Row x 8/8 reps Station 3 – Hollow Hold/Rock x 45 seconds Station 4 – Farmer’s Carry x 45 seconds (heavy!) B. Conditioning For time: 40/30 Calories of Assault Bike […]

CROSSFIT 04/03/2020

0. Warmup A. Strength (10:00 – 20:00)Gymnastics Skill Work: Spend 10 minutes on ONE gymnastics skill. This should be purely skill-based and NOT a hard training session.– This should be the same skill as last week to ensure we are making progress. then build in 5 Sets (10 Minutes Total)::30 Seconds Ring Body Saw :30 […]

INTERMEDIATE 03/03/2020

A. PrepPrep for WOD B. ConditioningFor time:50 Russian Kettlebell Swings40 Walking Lunges with Farmer’s Carry30 Burpees20 Dumbbell or Kettlebell Thrusters10 *Weighted Strict Pull-Ups20 Dumbbell or Kettlebell Thrusters30 Burpees40 Walking Lunges with Farmer’s Carry50 R Kettlebell Swings C. AcessoryBanded OH Triceps Extensions: 4 x 25. Rest 60s.

CROSSFIT 03/03/2020

0. warmup A. Strength (20:00 – 40:00) Clean and Jerk Complex5 Sets:3-Position Power Clean3 Push Jerks High Hang (Pockets)Hang (One Inch Above the Knee)FloorGradually build up in weight over the 5 sets as we work to something heavy for the dayComplete a set every 2:00 – 2:30 B. Conditioning (00:45-00:55) Ascending Ladder for 7 Minutes:3 […]

INTERMEDIATE 02/03/2020

A. Strength 3 sets:Station 1 – Strict Ring Pull-Ups OR Rows x 8-10 reps (pull rings as close to the sternum as possible; break up your sets to stay fresh and accumulate 8-10 reps within a 2-minute window) Station 2 – Nose-to-Wall Handstand Hold x 45-60 seconds(if you’re comfortable with holds, work toward handstand wall […]

CROSSFIT 02/03/2020

0. warmup A. Strength (20:00 – 40:00)Front Box Squat: 5-4-3-2-1+ Rest 2:00 between sets – Build to a 1RM. – 30-40cm Box – Beginner build to a challenging set of 3athletes should sit down under tension, and explode back up, not bouncing from box B. Conditioning (40:00 – 60:00)5 Rounds:1 Minute Wallballs (20/14)1 Minute Alternating […]

INTERMEDIATE 29/02/2020

A. Strength4sets Station 1 – Landmine Press x 8-10 reps (left)Station 2 – Landmine Press x 8-10 reps (right) Station 3 – Farmer’s Carry x 100 MetersStation 4 – L-Sit x 45-60 seconds(accumulate time with 10s on, 5-10s off) B. CondiAMRAP 12 minutes of:3 Strict Handstand Push-Ups or Strict DB Presses3 Strict Pull-Ups6 Strict Handstand […]