Blog

Dezember News

Der nächste 4-wöchige Olympic Lifting Kurs startet am 10. Januar - immer donnerstags 20:00.
Anmeldung am Tresen!
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Letztes Probetraining in diesem Jahr:
Sonntag, 16. Dezember um 14:00

Zum Anmelden einfach auf unserer Website registrieren und im Terminkalender eintragen.
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Weihnachtsöffnungszeiten:
24.12. geschlossen
25.12. geschlossen
26.12. open gym
31.12. open gym
1.1. geschlossen
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upcoming events
myleo WOD Marathon
23. Dezember
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CrossFit Level 1 Certificate Course
12. & 13. Januar

CrossFit Level 2 Certificate Course
19. & 20. Januar

WOD 10.12.2018

amrap 5min
5 rounds of “Cindy”
max cal. row

rest 1min

amrap 5min
4 rounds of “Cindy”
max cal. row

rest 1min

amrap 5min
3 rounds of “Cindy”
max cal row

rest 1min

amrap 5min
2 rounds of “Cindy”
max cal. row

rest 1min

amrap 5min
1 round of “Cindy”
max cal. row

*”Cindy”
5 pull ups
10 push ups
15 squats

scaled jumping pull ups, kneeling push ups and/or 3,6,9 reps


FITNESS
a) 3 sets
10-12 bulgarian split squats
10-12 renegate rows
30sec hollow hold

b) emom 15min
1. 1 round of “Cindy”
2. 15/10cal row
3. rest

WOD 09.12.2018

a) 5 sets
4-6 shoot through
10-12 single leg romanian db deadlifts/side

b) 27,21,15,9 reps for time
pull ups
box jump overs 60/50

scaled ring rows

WOD 08.12.2028

a) in teams of 2 for time
60cal bike
150 deadlifts 60/40
60cal bike
120 hang power cleans 60/40
60cal bike
90 front squats 60/40
60cal bike
60 push jerks 60/40
60cal bike

m/f 50cal, f/f 40cal
scaled 40/30

WOD 07.12.2018

a) bench press
10@65%
8 @70
6 @75%
4 @80%
2 @85%
*60% of max effort strict pull ups after each set (1st set is max effort)

b) amrap 15min
5 toes to bar
10 push ups
15 kb swings 24/16

scaled knees to chest, kneeling push ups, 16/12

FITNESS
a) 5 sets
6 bench press (climbing)
max strict pull ups

b) amrap 15min
5 toes to bar
10 push ups
15 kb swings 24/16

WOD 06.12.2ß18

a) “Fight Gone Bad”
3 rounds for max reps
1min wall balls 20/14
1min sumo deadlift high pulls 35/25
1min box jumps 50
1min push press 35/25
1min row (cal)
1min rest

compare to 27.12 2017

b) tabata
hollow rock/hold
arch rock/hold

FITNESS
a) “Fight Gone Bad”
3 rounds for max reps
1min wall balls 20/14
1min kb high pulls 32/24
1min box jumps 50
1min push press 35/25
1min row (cal)
1min rest

b) tabata
hollow rock/hold
arch rock/hold

WOD 05.12.2018

a) 3-5 sets
10-20m handstand walk
*60% of max effort inverted ring rows after each set (1st set is max effort)

rx+ weighted strict toes to bar (medball 14/10)
scaled 10-20 nose to wall shoulder taps, ring rows

b) 5 rounds for time
10 shuttle runs (10m)
20 db hang clean and jerks 20/15
30 sit ups

FITNESS
a) 5 sets
10-12 alt seated db press (top down)
10-12 inverted ring rows

b) 50,40,30,20,10 reps for time
db hang clean and jerks 15/10
sit ups

WOD 04.12.2018

a) 5 back squats @82,5%
3 back squats @87,5%
1 back squat @92,5%
5 back squats @85%
3 back squats @90%
1 back squat @95%

b) amrap 9min
18 ball slams 20/15
9 burpee box jump overs 60/50

FITNESS
a) 5 sets
3-5 back squats (climbing)
max strict toes to bar

b) amrap 15min
10 medball cleans 20/14
5 burpee box jumps 60/50

WOD 03.12.2018

a) emom 12min
2-4 power snatches (climbing to a heavy double @85-90%)

b) amrap 12min
2,4,6,8,10… etc reps
power snatches 40/30
pull ups
20,40,60,80,100… etc reps
double unders

rx+ 50/35, chest to bar pull ups
scaled 30/20, jumping pull ups, single unders (x3) or lateral jumps over the bar

FITNESS
a) emom 12min
1. 4-6 deadlifts (climbing)
2. 40sec plank hold

b) amrap 12min
12 alt. db snatches 15/10
24 double unders
12 pull ups
24 double unders

WOD 02.12.2018

a) 3 sets
10-12 goblet cossack squats
10-12 inverted ring rows
10-12 single arm turkish sit ups/side

b) 3 rounds for max reps
1min bike (cal)
1min db push press 15/10
1min kb russian twists 16/12
1min rest