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WOD 20.11.2018

“Nate”
amrap 20min
2 muscle ups
4 handstand push ups
8 swings 32/24

compare to 27.06.2018

FITNESS
amrap 20min
2 burpee pull ups
4 push ups
8 swings 24/16

WOD 18.11.2018

a) 3 rounds of 2min
10 back squat @ 65%
max reps strict toes to bar
2min rest

b) 5 rounds for time
21/18cal row
15 box jumps 60/50
9 db hang squat cleans 20/15

rx + 25/20
sc 15/10

FITNESS
a) 3 rounds of 2min
10 tempo goblet squats
max reps strict leg raises
2min rest

b) 5 rounds for max reps
1min row (cal)
1min box jumps 60/50
1min wall balls 20/14
1min rest

WOD 18.11.2018

a) 5 sets

10-12 half kneeling db presses/side
10-12 single leg romanian db deadlifts/side
20-24 db russian twists

b) amrap 10min

20 db hang clean and jerks 15/10
40 double unders

WOD 17.11.2018

a) in teams of 2
amrap 30min

5 toes to bar
10 kb high pulls 24/16
15 goblet squats 24/16

10 toes to bar
20 kb high pulls 24/16
30 goblet squats 24/16

15 toes to bar
30 kb high pulls 24/16
45 goblet squats 24/16

20 toes to bar
40 kb high pulls 24/16
60 goblet squats 24/16

*add 5 toes to bar, 10 kb high pulls and 15 goblet squats to every round

OD 16.11.2018

a) 1rm shoulder press

b) amrap 15min
10 pull ups
15 push press 40/30
20 box jumps 60/50

rx+ chest to bar pull ups, 50/35
scaled jumping pull ups, 30/20

WOD 15.11.2018

a) 1rm deadlift

b) 21,15,9 reps for time
row (cal.)
power cleans 40/30

rx+ 50/35
scaled 30/20

WOD 14.11.2018

a) 10-1 reps
strict handstand push ups
1-10 reps
strict pull ups

b) 3 rounds for max reps
1min bike (cal.)
1min ski (cal.)
1min shuttle runs (10m)
1min rest

WOD 13.11.2018

a) 1rm back squat

b) amrap 10min
10 db power cleans 20/15
10 alt. db frontrack lunges 20/15
10 db push presses 20/15

scaled 15/10

News November

Der nächste 4-wöchige Olympic Lifting Kurs startet am 6. Dezember - immer donnerstags 20:00.
Anmeldung am Tresen!
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AB SOFORT:
neuer earlybird kurs: mittwochs um 6:00
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25.12. geschlossen
26.12. open gym
31.12. open gym
1.1. geschlossen
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upcoming events
WOD UP Berlin Competition
25. November

myleo WOD Marathon
23. Dezember
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CrossFit Level 1 Certificate Course
17.&18. November

CrossFit Level 1 Certificate Course
12. & 13. Januar

CrossFit Level 2 Certificate Course
19. & 20. Januar

WOD 12.11.2018

a) ”Hansen”
5 rounds for time
30 swings 32/24
30 burpees
30 sit ups

rx+ ghdsu’s
scaled 24/16

compare to 14.06.17