by  in WOD

Samstag, 01.06.2019

3x 12 bak rack lunges (6 each leg) Every 4 min for 16 min 16 cal bike 12 Overhead squats 115/75 lbs 8 burpee box jump over Finisher: 50 ring rows TC 5 min

CrossFitSamstag, 01.06.2019

 by  in WOD

Freitag, 31.05.2019

Strenght class From 0-12 21-15-9 Bench press 135/95 lbs DB power clean 2x 50/35 lbs From 12 to 24 21-15-9 DB push press 2×50/35 lbs BB bent over row 115/75 lbs From 24 to 36 4 rounds for quality 20s hanging L-sit 40s plank 15 banded lat pull downs

CrossFitFreitag, 31.05.2019

 by  in WOD

Donnerstag, 30.05.2019

5 sets 2 push press + 3 front squats *go every 2 min For time 10 push press 155/105 lbs 20 squat cleans 155/105 lbs 10 push press 155/105 lbs TC 10 min Finsiher: 3x 10 DB front raises

CrossFitDonnerstag, 30.05.2019

 by  in WOD

Mittwoch, 29.05.2019

In teams of 3 400 cal row 100 wall balls 100 2x KB S2O 24/16 kg 100 burpee over bar 100 DL 135/95 lbs *one person is always on the rower. The other 2 can work on completing the 400 reps. The workout is done when the row and all the reps are completed TC 40 min

CrossFitMittwoch, 29.05.2019

 by  in WOD

Dienstag, 28.05.2019

Gymnastic 15 min alt. emom 1. 30 s handstand hold or 10m handstand walk 2. 20s-30s hollow flutter kicks 3. 20 cross over superman activations 4 rounds for quality 8 strict pull up 30s ring support hold 30 reverse bent over flys Conditioning For Time 800 m run directly into 10 rounds 15 no jump burpees 15 medball thruster 20/14

Continue

CrossFitDienstag, 28.05.2019

 by  in WOD

Sonntag, 26.05.2019

Chipper Rogue invitational Event 3 For Time 100 cal row 80 wall balls 60 sit ups 40 m 2x KB overhead walking lunge 24/16 kg TC 25 min Finisher: 3x 12 babell bicep curls

CrossFitSonntag, 26.05.2019

 by  in WOD

Samstag, 25.05.2019

Hang power snatch 10 min emom 1 hang power snatch *work up to max 95% (no fails) 5 round for time 4 hang power snatch 115/75 lbs 40 DU 8 burpee pull up TC 14 min Finisher: 5 min amrap 10 v-ups 30s passiv hang

CrossFitSamstag, 25.05.2019

 by  in WOD

Freitag, 24.05.2019

Push jerk 5-4-3-2-1 *increase weight every set 3 sets 3 rounds with 90s rest after each set 6 barfacing burpees 8 S2O 95/65 lbs 10 box step ups (5 each leg, no weight) Finsiher: 60 reverse flys for quality

CrossFitFreitag, 24.05.2019

 by  in WOD

Donnerstag, 23.05.2019

Strenght class 10 min alt emom. 1. 5 back squats 2. 3 front squats *same weight 4 rounds for qualiy 8/8 bulgarian split squats 10 romanian DL 20 leg raises 30/30s side plank

CrossFitDonnerstag, 23.05.2019