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  • Dienstag, 22.05.2018

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    FITNESS / PERFORMANCE
    A:
    „CrossFit Regional 2018: EVENT 4“
    For time:
    2 Rounds:
    10 Snatches, 80/57,5kg
    12 Bar facing burpees
    Then:
    2 Rounds:
    10 Snatches, 52,5/35kg
    12 Bar facing burpees
    B:
    EMOM for 9 min:
    6/6 Bulgarian split squats with 2 kettlebells in front rack
    6 Bar dips
    6/6 Bent over dumbbell row

    On 22.05.2018
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  • Sonntag, 20.05.2018

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    FITNESS / PERFORMANCE
    A:
    3 Rounds:
    8/8 Single arm half kneeling kettlebell bottom ub press
    60s Rest
    45s/45s Side plank Hold
    60s Rest
    8 Bent over barbell row @ 2111
    60s Rest
    B:
    32 Sets (20s on/10s off):
    1: Double Unders
    2: Air squats
    3: Sit ups
    4: Ketllebell swings (russian), 24/16kg

    On 22.05.2018
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  • Samstag, 19.05.2018

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    FITNESS
    A:
    EMOM for 10 min:
    1 High hang clean + 1 Push press
    B:
    EMOM for 10 min:
    1: 15/12 cal Row
    2: 30s AMRAP Push ups

    PERFORMANCE

    A:
    1 High hang clean + 1 Hang clean (below knee)
    1x3x50%, 1X2X60%,1X2X65%, 1X1X70%, 1X1X75%, 1X1X80%
    B:
    EMOM for 10 min:
    1: 15/12 cal Row
    2: 30s AMRAP Handstand push ups

    On 22.05.2018
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  • Freitag, 18.05.2018

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    FITNESS / PERFORMANCE
    A:
    Bench press:
    1x10x40%, 1x7x50%, 1x5x60%, 1x4x70%, Max reps x 75%
    B:
    “Karen”
    150 Wall ball shots, 9/7 kg

    On 19.05.2018
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  • Donnerstag, 17.05.2018

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    FITNESS / PERFORMANCE
    A:
    EMOM for 9 min:
    1: 3-5 Ring pull ups @ 1113
    2: 1-2 Bar dips @ 77X7
    3: 30s Plank hold on rings
    B:
    21 Deadlifts, 100/70 kg
    21 Toes to bar
    Rest 1 Min
    15 Deadlift, 120/90 kg
    15 Toes to bar
    Rest 1 Min
    9 Deadlift, 140/100 kg
    9 Toes to bar

    On 19.05.2018
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  • Mittwoch, 16.05.2018

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    FITNESS
    A:
    EMOM for 10 min: Snatch pull + Power snatch
    B:
    12 Sets (30s on/ 30s off):
    1: Dumbbell thrusters
    2: Burpees over dumbbells

    PERFORMANCE
    A:
    Snatch pull + Power snatch + Hang snatch
    1x2x55%, 1x2x60%, 1x2x65%, 1x2x65%, 1x2x70%
    B:
    12 Sets (30s on/ 30s off)
    1: Dumbbell thrusters
    2: Burpees over dumbbells

    On 16.05.2018
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  • Dienstag, 15.05.2018

    WOD Kommentare (0)

    FITNESS
    A:
    Every 20s for 10 min:
    1: 1 Strict deficit Handstand push up
    2: 1 Strict handstand push ups
    3: 2 Kipping handstand push up
    4: 2 Pike push ups
    5: 2 L-Seated dumbbell press
    Start with the movement you are able to execute and once you fail move to the next excercise
    B:
    5 Rounds:
    25 Squats
    25 Push ups
    25 Kettlebell swings, 16/12 kg
    400m Run

    PERFORMANCE
    A:
    Every 20s for 10 min:
    1: 1 Strict deficit Handstand push up
    2: 1 Strict handstand push ups
    3: 2 Kipping handstand push up
    4: 2 Pike push ups
    5: 2 L-Seated dumbbell press
    Start with the movement you are able to execute and once you fail move to the next excercise
    B:
    5 Rounds:
    25 Squats
    25 Push ups
    25 Kettlebell swings, 24/16 kg
    400m Run

    On 16.05.2018
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  • Montag, 14.05.2018

    WOD Kommentare (0)

    FITNESS
    A:
    Front squat:
    1x10x40%, 1x7x50%, 1x5x60%, 1x4x70%, Max reps x 75%
    B:
    10 min AMRAP:
    5 Toes to bar
    10 Dumbbell snatches (alternating)
    30 Double unders

    PERFORMANCE
    A:
    Front squat:
    1x10x40%, 1x7x50%, 1x5x60%, 1x4x70%, Max reps x 75%
    B:
    10 min AMRAP:
    4 Toes to bar
    2 Bar muscle ups
    10 Dumbbell snatches (alternating), 22,5/15 kg
    30 Double unders

    On 14.05.2018
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  • Sonntag, 13.05.2018

    WOD Kommentare (0)

    FITNESS / PERFORMANCE
    A:
    Skill development: „Pistols“
    B:
    1000m Row
    800m Run
    60 Kettlebell swings, 16/12 kg
    60 Wall ball shots, 9/7 kg
    40 Push ups
    40 Pull ups
    20 Burpees
    20 Pistols

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  • Samstag, 12.05.2018

    WOD Kommentare (0)

    FITNESS/PERFORMANCE
    A:
    Bench press:
    1x8x55%, 1x8x65%, 2x8x70%
    B:
    3 min AMRAP:
    3-6-9-12-15-18-21-24-27…
    3 Thruster, 35/20 kg
    3 Burpees over bar
    3 min Rest
    2 min AMRAP:
    continue where you left off
    2 min Rest
    1 Min AMRAP
    continue where you left off

    On 14.05.2018
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