Kategorie: WOD

INTERMEDIATE 14/10/2019

A. Strength 3 sets of eachStation 1 – Snatch-Grip Romanian Deadlift x 8 reps Station 2 – Hollow Hold or Rocks x 45-60 secondsStation 3 – Strict Pull-Ups x 8-10 reps Station 4 – Bottom’s Up Kettlebell Carry x 25 Meters each arm B.For time:800 Meter Run60 Kettlebell Swings800 Meter Run C. Accessory 3:00 of […]

CROSSFIT 14/10/2019

A. Strength (00:20-00:60) 1) Sumo Deadlift: Build to a tough set of 3 in 7 sets. Rest 2-3:00.– Elevate Plates 5cm off of the floor (roughly 10kg plate)– This will be tested next Monday for a 1RM.– 7 TOTAL sets 2a) Front Squat: Build to Metcon Weight. 2b) Bar Muscle-ups or Scaling Option WU B. […]

INTERMEDIATE 12/10/2019

A. Prep for WOD prep for movements B. Conditioning In teams of 2, with only one person working at a time, AMRAP in 30 minutes of: 1000 Meter Row 100 double Kettlebell Deadlifts100 Partner Pushups100 Meter Kettlebell Farmer’s Carry100 Wallballs100 double Kettlebell Walking Lunges100 Renegade Rows100 double Kettlebell Push Presses100 cals of AB

CF90 12/10/2019

Warm-Up:Wall Slides x 10 Pec Activation Followed by… EMOM for 6 minutes (2 sets):Station 1 – Parallette Shoot-Throughs x 3-5 repsStation 2 – Hip Bridges x 10 Station 3 – Paloff Side Steps x 4-5 each side Then… A. Strength station work for 24 minutes (12 sets) of:M1: Bench Press x 3 reps M2: 1 Clean + […]

INTERMEDIATE 11/10/2019

A. Skill & Mobility Work up to a 2 RM TGUP inbetween working sets work on core coaches choice B. Conditioning 3 rounds for max reps of: 1 Minute of Burpees 1 Minute of Wall Ball Shots 1 Minute of Kettlebell Deadlifts 1 Minute of V-Ups 1 Minute of Kettlebell Swings Rest 1 minute C. […]

INTERMEDIATE 10/10/2019

A. Strength3sets of Station 1 – Back Squat x 8-10 reps Station 2 – Single-Arm Dumbbell Row (Left) x 10 reps Station 3 – Single-Arm Dumbbell Row (Right) x 10 reps B. Conditioning For max reps/calories:2 Minutes of Assault Bike (or Rowing)Rest 60 seconds2 Minutes of Dumbbell ThrustersRest 60 seconds2 Minutes of BurpeesRest 60 seconds2 […]

CROSSFIT 10/10/2019

A. Strength (00:15- 00:35) Wide Stance Box Squat: 6 x 3 @70% of Back Squat, every 60s. – 4 warm-up sets to build to 70% – slightly below parallel squat– If no recent max use light to moderate load B. Conditioning (00:40- 00:55) AMRAP 3: DB Hang Squat Cleans (22,5, 35) Rest 2:00 AMRAP 3: […]

INTERMEDIATE 09/10/2019

A. Strength Station 1 – Unsupported Seated Dumbbell Press x 8-10 reps Station 2 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps Station 3 – Suitcase Carry x 100 Meters (50 meters each side) B. ConditioningAMRAP 12 min:300/250 Meter Row20 Single-Arm Dumbbell Push Presses (10 each)20 Box Step-Overs with KB/DB Goblet Hold C. Accessory Single […]

CROSSFIT 09/10/2019

A. Prep for WOD (00:05- 00:20) Warmup E.g.:Banded Snatch Warm-up + Thoracic Mob – 10 Over and Back – 10 Around the World – 10 OHS B. Conditioning (00:25- 00:60) For time: 2k Row/Ski OR 120 cals on the AB 25 Power Snatches (35, 25) 1k Row/Ski OR 60 cals on AB 25 Power Snatches […]

INTERMEDIATE 08/10/2019

A. Strength 3 sets of:Single-Leg Deadlift x 6-8 reps each leg Barbell Glute Bridges x 6-8 reps Side Plank x 45 seconds each side B. Conditioning3 rounds for time of:30 Kettlebell Swings20 Jumping Lunges C. AcessoryAMRAP 5: 25 Banded Triceps Pushdowns (light band) 25 Banded Pulldowns (same band)

CROSSFIT 08/10/2019

A. Strength (00:15-00:40) 1a) Rope Climb: 1 warmup set the 4 x 2-3. Rest 45s.– Rx+: L-Sit Rope Climb– Rx: Legless Rope Climb– L3: Rope Climb w. legs– L2/L1: Ground to standing with rope x 3 reps. 1b) Strict Dips: 1warmup set then 4 x 10-12. Rest 45s– Rx+: Ring Dips– Rx: Bar Dips– L3: […]

INTERMEDIATE 07/10/2019

A. Prep for WOD B. ConditioningEMOM for 30 minutes (6 sets) of:Minute 1 – 12/8 Calories of Assault BikeMinute 2 – 12 BurpeesMinute 3 – 8 Strict Pull-UpsMinute 4 – Alternating Reverse Lunges with DB/KBs x 12 repsMinute 5 – 8 Strict Handstand Push-Ups or Dumbbell Strict Press C. Acessory Banded Facepull-aparts x 100 Reps, […]

CROSSFIT 07/10/2019

A. Strength (00:20-00:60) 1) Power Clean: Build to a heavy double in 9 sets– Reset on each rep 2) Barbell Split Squats – Back Rack:3 warmup sets then 4 sets x 6 each leg (12 in total) – 3 sets to build in weight– 4 sets with a challenging weight. 3) Glute Hip Thrust – […]

INTERMEDIATE 05/10/2019

A. Strength4setsStation 1 – Double-Kettlebell Overhead Carry x 45 secondsStation 2 – Dumbell Row left x 8 reps Station 3 – Dumbell Row right x 8 reps Station 4 – Hollow Hold/Rock x 45 secondsStation 5 – Farmer’s Carry x 45 seconds (heavy!) B. Conditioning3 rounds for time of:400 Meter Run (2rounds) 10 Dumbbell Box […]

INTERMEDIATE 04/10/2019

A. Prep for WOD B. Conditioning In teams of two, alternating movements throughout, AMRAP 30 minutes of:25 Mountain Climbers20 Kettlebell Swings15 Wall Ball Shots10 Alternating Reverse Lunges with Dumbbells5 Toes to Bar or Hanging Leg Raises Partner A starts with 25 Mountain Climbers, Partner B then performs 20 kettlebell swings, Partner A then performs 15 […]

CROSSFIT 04/10/2019

A. Strength (00:15 – 00:35) 1a) DB Floor Press w. neutral Grip: 1 warmup set then 4 x 10-15. No rest.– 1 warm-up set + 4 „work sets“ with a challenging load for all sets 1b) KB Hammer Curls: 1 warmup set then 4 x 10-15. Rest 60s.– 1 warm-up set + 4 „work sets“ […]

INTERMEDIATE 03/10/2019

A. Strength 3sets of:Station 1 – Back Squat x 8-10 reps Station 2 – Supine Ring Rows x 10-12 reps Station 3 – Medicine Ball Hamstring Curls x 10-12 reps B. Conditioning For time:800 Meter Run80 Alternating Dumbbell Snatches80 meter Walking Lunges with Dumbbell Farmer’s Carry (4 L in the gym)800 Meter Run C. Accessory […]

CROSSFIT 03/10/2019

A. Strength (00:15- 00:35) 1) Wide Stance Box Squat: 8 x 3 @65% of Back Squat, every 60s.– 13-15″ Box – parallel squat– If no recent max use a light to moderate load. 2) Hybrid Stance RDLs: 1warmup set 3 x 10. Rest 60s.– 1 ramp-up set + 3 challenging sets.– hybrid stance = wider […]

INTERMEDIATE 02/10/2019

A. Strength3sets ofStation 1 – Snatch-Grip Romanian Deadlift x 6-8 reps Station 2 – DB KB Frontsquats x 12 reps Station 3 – Supinated-Grip Hang from Pull-Up Bar x 30-45 secondsStation 4 – L-Sit Taps x 40 seconds (10 each leg x 2 sets) B. Conditiioning Every 90 seconds, for 15 minutes (5 sets of […]