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Dienstag, 30.10.2018

Gymnastics WOD: 12 min AMRAP: 10 strict pull ups 20 medball cleans 20/14 lbs 10 V-Ups for quality: 4 rounds of: 10 plate flor press 45/35 lbs 10/10 russian twist 45/35 lbs 10 superman Conditioning 12min emom 8 burpees + 10 airsquats 1 min rest 12min emom 8 box jumps+ 10 KB SDLHP 24/16 Kg 1 min rest 12 min

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CrossFitDienstag, 30.10.2018

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Montag, 29.10.2018

In Teams of 2 3 rounds 20 OHS 95/65 lbs 20 push ups rest 1 min 3 rounds 20 Thruster 95/65 lbs 20 pull ups rest 1 min 3 rounds 20 boxjump 20 burpees *split reps equaly

CrossFitMontag, 29.10.2018

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Sonntag, 28.10.2018

1000m row 50 sit ups 40 ring dips 30 DL 135/95 lbs 20 burpee over barx 10 strict pull up 20burpee over bar 30 DL 40 ring dips 50 sit ups 1000m row

CrossFitSonntag, 28.10.2018

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Samstag, 27.10.2018

Twisted jackie 1000m run 50 overhead squats 45/35 lbs 30 T2B 4-5 rounds 5/5 bulgarian split squats* 10 push up *tempo: 3s down, 1s pause in the bottom, 1s up

CrossFitSamstag, 27.10.2018

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Freitag, 26.10.2018

In teams of 2 30 min amrap 50 cal row 50 power cleans *add weight every round Weights in LBs M/F: 95/65, 135/95, 155/105, 185/125, 205/145

CrossFitFreitag, 26.10.2018

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Donnerstag, 25.10.2018

Strenght class 10 alt. min emom 1. 5 front squat (moderate weight) 2. 8 DB Push press (both arms same time) 10 alt. min emom 1. 10 DB box step overs (same weight as push pres) 2. 8 KB swings (heavy) Finisher: 3x 20-30 hip extentions +45s plank hold

CrossFitDonnerstag, 25.10.2018

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Mittwoch, 24.10.2018

5×2 mucle snatch 5×2 squat snatch For Time: 5 rounds 10 alternating DB snatch 50/35 lbs 10 box jum ps Finisher: alternating tabata (4 each) 1. mountan climbers 2. passive hang

CrossFitMittwoch, 24.10.2018

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Dienstag, 23.10.2018

Gymnastics 5x every 2:30 1 min bear crawl max reps strict HSPU *scale so you can perform 4-10 reps every round 15min emom 1. 20 sec chin over bar hold 2. 20 sec strict hanging knee raises 3. 30 sec superman hold 3 min amrap tuck hold *every time you break perform 5 airsquats Conditioning 8x 3:30s on 1 min

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CrossFitDienstag, 23.10.2018

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Sonntag, 21.10.2018

Chipper For Time 50 DB DL 2x 50/35 lbs 50 DB front rack lunges 2x 50/35 lbs Rest 2 min 35 DB Front squats 35 DB S20 rest 2 min 20 DB Hang cleans 20 DB Thruster Finsiher: 3 superset 20 DB russian twist 20 superman

CrossFitSonntag, 21.10.2018