by  in WOD

Mittwoch, 01.05.2019

Strenght class 5 supersets of 4 DL @75-80% 5 high box jumps (step down) 5 rounds for quality 8/8 box step ups (use 1 KB in goblet carry as weight) 40m KB front rack carry 24/16 kg 8 sumo DL high pull (use a moderate heayy weight) finisher: 2 min amrap hollow flutter kicks

CrossFitMittwoch, 01.05.2019

 by  in WOD

Dienstag, 30.04.2019

In teams of 2 2000m row *one person on the rower and one person holds 2 DB or KB in farmers carry (50/35 lbs DB or 24/16 kg KB) directly into 100 burpees *one person working on the burpees and one person holding 2 DB or KB overhead directly into 100 goblet squats (1 DB or KB) *one person working

Continue

CrossFitDienstag, 30.04.2019

 by  in WOD

Montag, 29.04.2019

Gymnastics alt. Tabata 32 rounds 1. wall walk 2. ring rows 3. push up 4. t2b 5 rounds for quality 2 rope climps (if possible no jump and legless) 45s plank 8/8 windmill 10/10 side v-ups

CrossFitMontag, 29.04.2019

 by  in WOD

Sonntag, 28.04.2019

Chipper (Coutresy of TTP) 50 cal row 40 wall ball20/14 lbs 30 t2b 20 burpee box jump over 10 thruster 135/95 lbs 20 burpee box jump over 30 sit ups 40 KB swings 32/24 kg 50 cal row TC 30 min Finiser: 3x 20 plate russian twist

CrossFitSonntag, 28.04.2019

 by  in WOD

Samstag, 27.04.2019

Power snatch 5 min emom 1 power snatch *work up in weight Then 5min emom 3 tng power snatches @ 70% of heaviest singel Wod: 5-10-15 hang power snatches 95/65 lbs 10-20-30 back squats 95/65 lbs 1 bar per person TC 7 min

CrossFitSamstag, 27.04.2019

 by  in WOD

Freitag, 26.04.2019

Strenght class 10 min alt emom 1. 5 front squat @70% 2.8 2x DB power clean 50/35 kbs 5 rounds 10 2x DB front squats 50/35 lbs 5 devil press 2×50/35 lbs 30s rest Finsiher: 3×12/12 bulgarian split squats *use no or very little weight. Focus on range of motion

CrossFitFreitag, 26.04.2019

 by  in WOD

Donnerstag, 25.04.2019

In teams of 2 For time: 800 m run 80 t2b 80 DL 205/145 lbs 80 wall ball 20/14lbs 800m run TC 32 min finisher: in teams of 2 accululate 5 min of handstand hold

CrossFitDonnerstag, 25.04.2019

 by  in WOD

Mittwoch, 24.04.2019

Gymnastics 2 x 6 min amrap with 2 min rest 12 alt. pistols 9 kipping pull up 6 deficit push up 45/35 lbs plate 5×5 strict ring pull up *20s ring suppurt hold after each set finisher: 100 hollow rocks for quality TC 4 min

CrossFitMittwoch, 24.04.2019

 by  in WOD

Dienstag, 23.04.2019

Shoulder press: 7-7-7-7 go up in weight each set 10 min KB snatch technique work 5 rounds for time of: 15 burpees 15 left-arm kettlebell snatches, 16kg/12kg 15 right-arm kettlebell snatches, 16kg/12kg Courtesy of Jonne Koski 6 rounds 2 min of moderate pace rowing or bike directly into 2 min amrap 15 facing burpees over rower (or bar) + max

Continue

CrossFitDienstag, 23.04.2019