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Montag, 30.04.2018

Benchmark Christine 3 rounds for time: 500m row 12 DL (bodyweight) 21 boxjupms 24/20` For 5 min : 5 ring rows every 30s directly into 5 min 5-8 push-ups every 30 s directly into 5 min 10 knee raises every 30s

CrossFitMontag, 30.04.2018

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Samstag, 28.04.2018

Thruster from rack 5-4-3-2-1 *work up in weight WOD 4 sets every 4 min (16min) 20 burpees over bar 20 thruster 95/65 lbs *scale reps and weight so you can finish every round in max. 3 min

CrossFitSamstag, 28.04.2018

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Freitag, 27.04.2018

Gymnastics EMOM 10 5 T2B + 5 walk out push-up 3 rounds for quality: 5-8 chin-ups 1 min rest 30s Ring support hold 1min rest 30s chin over bar hold 1 min rest 3 wall walks 1 min rest Finisher: Tabata (8x 20on/10off) 4x each = 4min total alternate between : 1. Hollow hold 2. mountain climbers

CrossFitFreitag, 27.04.2018

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Donnerstag, 26.04.2018

Tempo OHS 5 sets of 1 rep 5X5X (5s down 5s up) For Time 4 rounds of: 10 OHS 95/95 10 Box jupms 10 Sumo DL high-pull Finisher: 3x 30s passive hang from pull-up bar

CrossFitDonnerstag, 26.04.2018

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Mittwoch, 25.04.2018

Benchmark DL 3-3-2-2-1-1 DT 5 rounds for Time of: 12 DL 9 hang power clean 6 S2O 155/105lbs Finisher 3 rounds of: 20 bent over reverse flys 5/2.5lbs plates 20 banded good mornings 20 knee raises

CrossFitMittwoch, 25.04.2018

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Dienstag, 24.04.2018

in Teams of 2 for time: From min 0 to 25 5K row *one partner is working on the row the other one has to run 400m then switch TC 25min From min 30 to 40 In Teams of 2 for Time: 100 wall balls 20/14 * one partner works to complete the wallballs the oter one has to hold

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CrossFitDienstag, 24.04.2018

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Montag, 23.04.2018

Strenght Session 5 Supersets of: 6 bench press 10 DB flys 4 rounds of: 5 Tempo pull-ups w. 5sec descent 12 DB Hammer Curls (each arm) 30 Russin twist WOD For Time 100 Strict press 45/35 lbs *perform 5 burpees every min

CrossFitMontag, 23.04.2018