Kategorie: WOD

INTERMEDIATE 02/07/2021

Kettlebell Complex x 2 Sets: 10 Around the Worlds (5 each direction) 10 Halos (5 each direction) 5 Single-Arm Kettlebell Swing (right) 5 Single-Arm Kettlebell Hang Clean (right) 5 Single-Arm Push Press (right) 5 Single-Arm Kettlebell Swing (left) 5 Single-Arm Kettlebell Hang Clean (left) 5 Single-Arm Push Press (left) 10 Goblet Hold Kettlebell Thrusters B. […]

CROSSFIT 02/07/2021

A. Strength: Strict Press: 3 sets: 7 ‚bottom Half‘ Strict Presses 7 ‚top Half‘ Strict Presses 7 Strict Presses start with 50% of your 5RPM Strict Press and build up B. Condtioning.: For Time: 500/400m Row 21 Power Cleans (60/40) 21 Push Jerks 500/400 m Row 15 Power Cleans 15 Push Jerks 500/400 m Row […]

INTERMEDIATE 01/07/2021

A. Strength2 sets of:Perform 30 seconds on each side of the following movements…*Station 1 – Banded Palloff Hold*Station 2 – Banded Lateral Monster Walk*Station 3 – Single-Leg Glute Bridge Hold*Station 4 – Side Plank Hold*Station 5 – Dynamic Bulgarian Split Squat Jumps Move through this with as little rest between movements as possible. It should […]

CROSSFIT 01/07/2021

A. Strength Deadlifts work up to a heavy 5 rep max B. Conditioning 21-18-15-12-9Frontsquats (50/35)KB Swings (24/16)Lateral Burpees over the Bar

ENDURANCE 29/07/2021

in Teams of 2 A. Cindy with a twist 25‘ AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats A works B rests – run 3 small rounds every 6 rounds (3 each) rest 3‘ B. easy Christine AMRAP 25‘ 150m row 10 db deadlifts 15 box jumps A works B rests – every […]

INTERMEDIATE 30/06/2021

Warm-Up. Tabata x 2 sets each of:(20 seconds work followed by 10 seconds rest = 1 set)– Single-Arm Plank– Alternating Lateral Lunges– Side Plank– Air Squats– Hollow Hold or Rock– Plank Shoulder Taps– V-Ups– Bear Crawl– Frog Jumps– Wall Climbsetc Then… 3 sets for max reps:3 Minutes of Assault Bike / or Rowing)2 Minutes of […]

CROSSFIT 30/06/2021

A. Strength: OTM x 102 Paused Front Squats 3 sec Pause@ bottom Start with 50-60% of your 1 RPM Frontsquat an build up B. Conditioning AMRAP 20: 50 Wallballs (9/6)40 Box Jumps30/24 Cal Echo Bike/Ski or 40/30 Cal Row20 Toes to Bar or 40 Knee Raises10 Bar Muscle Ups or 20 Chest to Bar or […]

INTERMEDIATE 29/06/2021

A. Strength3 sets of Station 1 – Phily Landmine Press x 8-10 reps per side (half lunge position)Station 2 – one arm Rows with heavy weight x 15 reps B. Conditioning5 rounds for time of:400/300 Meter Row/ski/bike20 Wall Ball Shots15 Russian Kettlebell Swings10 Box Step-Overs with Kettlebell

CROSSFIT 29/06/2021

A. Strength 5 Sets:1 Tempo Overhead Squat Tempo: 5 sec down, 5 sec Pause @ Bottom, 5 Sec Stand B. Conditioning AMRAP 2x 6 Rounds: 20 Air Squats10 Push ups5 Pull upsMax SQUAT Snatches (50/35) Rest 2:00 Between Rounds

INTERMEDIATE 28/06/2021

Warm-Up. Overhead Stability Hold(sandbag OR slamball OR anything overhead) then some Handstand Hold Work Roll to Candlestick x then setup ECHO bikes in a heat fashion and start in groups every 30 sec Every 3 minutes for 9 minutes:60 second Goblet Squat Hold5 Dumbbell Squat Jumps (light)*10 Second Assault Bike Sprint *Squat Jumps: Dumbbells by […]

CROSSFIT 28/06/2021

A. Strength 3 Sets Near Max Effort Ring Push ups Rest as needed between sets 1 set : Near max effort Tempo Double Dumbbell Bench Press (22,5/15) Tempo- 5sec down B.Conditioning For time: 50/35 Cal Echo Bike/ski or 70/50 cal Row or 800 m Run 100 Double Unders /300 Single Unders 1,500 m Row or […]

ENDURANCE 22/06/2021

in Teams of 2for 50’ Do Karen (150 WB) + 10 burpees every 15 reps then run together 1.6km (3 big rounds) then rest of time:AMRAP 400m ski/row/air bikeA works while B hollow hold/superman hold/plank then switch

INTERMEDIATE 26/06/2021

A. Strength3 sets of:Goblet Squat x 6-8 reps (if more load is needed, perform double kettlebell front-racked squat) Deadlifts x 8-10 Hollow Hold or Hollow Rock x 60 seconds B. ConditioningEvery 5 minutes, for 20minutes (4 sets) for times:20/15 Calories of Assault Bike15 Burpees12 Goblet Squats9 Strict Pull-Ups6 Strict Handstand Push-Ups or 12 Dumbbell Push Presses

CROSSFIT 26/06/2021

A. Skill & StrengthGymnastics Conditioning EMOM x 12 (4 Rounds):Minute 1- 15/12 Calorie RowMinute 2: 25-50ft. Handstand WalkMinute 3: 1-2 Rope Climbs Olympic Power LifitingOn the Minute x 12:Mins 1+2+3 – 4 Power CleansMin 4 – RestMins 5+6+7 – 3 Power CleansMin 8 – RestMins 9+10+11 – 2 Power Cleans  B. ConditioningFor Time:15 Power Clean […]

INTERMEDIATE 25/06/2021

A. StrengthEvery 2 minutes, for 18 minutes (3 sets) of:Station 1 – Strict Barbell or Dumbbell Press x 8-10 reps @ 21X1Station 2 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 21X0Station 3 – L-Sit x 60 seconds of accummulated hold B. ConditioningAMRAP 12 minutes of:9 Dumbbell Burpee Deadlifts12 Dumbbell Box Step-Overs15 Dumbbell Push […]

CROSSFIT 25/06/2021

24/06/2021 Strength: 3 sets:1 Pausing Overhead Squat (3 sec Pause @ Bottom Position)4 Overhead Squats Build up to a moderate weight WOD: 50 DU /100 Single Unders20 Overhead Squats (50/35)50 Du / 100 Single Unders35/25 Cal Row or 25/18 Cal Bike/Ski50 DU / 100 Single Unders50 Pull ups50 DU / 100 Single Unders35/25 Cal Row […]

INTERMEDIATE 24/06/2021

A. Strength3 sets of:Tempo Back Squat x 5 reps @ 6211Rest 60 secondsSingle-Arm Dumbbell Row x 8-10 reps each @ 2111Rest 2-3 minutes B. ConditioningFor time:1200 Meter Run ( 1 big 2 small) 30 meter Walking Lunges with DB/KB Farmer’s Carry800 Meter Run ( 1 big) 30 meter Walking Lunges with DB/KB Farmer’s Carry400 Meter […]

CROSSFIT 24/06/2021

A. Strength On the 2:00 x 412 (6/6) Barbell Front Rack Reverse Lunges @55-65% of your 1 RPM Front Squat B. Conditioning AMRAP 5Buy in:50 Wallballs (9/6)12 Deadlifts (70/50)12 Lateral Barbell Burpees Rest 5 min AMRAP 5Buy in: 35 Wallballs (9/6)9 Deadlifts (85/60)9 Lateral Barbell Burpees Rest 5 min AMRAP 5Buy in: 20 Wallballs (9/6)6 […]

INTERMEDIATE 23/06/2021

A. Strength EMOM for 16 minutes (4 sets) of:Station 1 – Snatch-Grip Romanian Deadlift x 6 reps @ 4011Station 2 – Tall Box Jumps x 5 reps(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it […]

CROSSFIT 23/06/2021

A. Strength Strict Press: 5 sets: 1 Tempo Strict Press (4 sec down) @100 % of your 5 Rep Max Strict Presses last week 2 Strict Presses after that: 1 set: Max Reps Strict presses @76% B. Conditioning On the 5:00 x 5 25/18 Cal Bike/Ski or 33/25 Cal Row 12 Deadlifts (60/40) 9 Hang […]