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WOD 09.10.2019

a) 5 sets
5 deadlifts (start @60% and work up to a moderate 5)

b) amrap 15min
50 wall balls 20/14
40 box jumps 60/40
30 deadlifts 100/70
20 burpees
10 bar muscle ups

scaled 14/10, 80/55, pull ups (x2)

FITNESS
a) 5 sets
5-7 deadlifts (climbing)
10-12 seated db press

b) amrap 15min
15 wall balls 20/14
15 box jumps 60/50
15 burpees

WOD 08.10.2019

a) 5 sets
1-2 rope climbs
*60% of ME stationary dip after each set (1st set is ME)

rx+ legless rope climbs, ring dips
scaled modified rope climbs, banded stationary dips or bench dips

b) 5 rounds for time
30 double unders
15 ball slams 20/15
30 double unders
15 toes to bar

scaled double unders (x2), 15/10, leg raises

FITNESS
a) 5 sets
10-12 bench dips
10-12 chin ups

b) 5 rounds for time
30 double unders
15 swings 24/16
30 double unders
15 toes to bar/leg raises

Oktober News

ACHTUNG: Wegen unseres Team Meetings ist am Sonntag, den 17.11. der Tresen leider nicht besetzt! Die Fitness WODs finden an diesem Tag in der großen Halle statt!
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kostenlose Probetrainings
JEDEN SONNTAG um 14:00

nächste Termine:
Sonntag, 24.11. um 14:00
Sonntag, 1.12. um 14:00
Sonntag, 8.12. um 14:00
Sonntag, 15.12. um 14:00
Sonntag, 29.12. um 14:00
Sonntag, 5.1. um 14:00

Zum Anmelden einfach auf unserer Website registrieren und im Terminkalender eintragen.
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Save the Date!
MYLEO WOD MARATHON
Sonntag, 22.12.2019
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Weihnachts-Öffnungszeiten:
24.12. & 25.12. geschlossen
26.12. 10-13:00 Open Gym
31.12. 10-13:00 Open Gym
1.1. geschlossen

Während der Weihnachtsferien machen die Kids und Fitness Kurse eine Pause!
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CrossFit Level 1 Certificate Course
23. & 24. November

CrossFit Level 2
14. & 15. Dezember

The Gymnastics Course
(Preferred CrossFit Course)
1. & 2. Februar 2020

CrossFit Level 1 Certificate Course
15. & 16. Februar 2020

CrossFit Level 2 Certificate Course
29. Februar & 1. März 2020

WOD 07,10.2019

a) emom 10min
1 power clean + 1 front squat + 1 push jerk (climbing)

b) for time
60/40cal row

into
10 rounds of
“Macho Man”
3 power cleans 80/55
3 front squats 80/55
3 push jerks 80/55

into
60/40cal ski

scaled 60/40, 40/30

FITNESS
a) 5 sets
5-7 shoulder press (climbing)
10-12 romanian db deadlifts

b) 3 rounds for max reps
1min row (cal)
1min db power cleans 15/10
1min db front squats 15/10
1min db push press 15/10
1min rest

WOD 06.10.2019

a) 5 sets
5-7 shoot through
10-12 inverted ring rows

b) amrap 15min
5 pull ups
10 push ups
15 box jumps 60/50

WOD 05.10.2019

in teams of 2 for time

20-18-16...6-4-2 reps
front squats 60/40
*15/12cal ski after each set

then

110 burpees

then

2-4-6...16-18-20 reps
push jerks 60/40
*15/12cal bike after each set

WOD 04.10.2019

a) 5 sets
3 deadlifts (start @75% and work up to a heavy 3)

b) for time
150 double unders

then
50,40,30,20,10 reps of
swings 24/16
sit ups

then
150 double unders

scaled 16/12, single unders (x2)

FITNESS
a) 5 sets
5-7 deadlifts (climbing)
10-12 seated db press

b) 50,40,30,20,10 reps for time
double unders
swings 16/12
sit ups

WOD 02.10.2019

a) from 0:00-15:00
“Jackie”
for time
1000m row
50 thrusters 20/15
30 pull ups

compare to 06.06.2017

b) from 15:00-30:00
3rm back squat

FITNESS
a) 5 sets
10-12 bulgarian split squats/side
10-12 single arm renegate rows/side

b) 4 rounds for max reps
1min row (cal.)
1min kb goblet squats 24/16
1min jumping pull ups
1min rest

WOD 01.10.2019

a) 5 sets
5 bench press (start @70% of 1rm and work up to heavy 5)

b) 3 rounds for time
15 box jumps 60/50
15 power cleans 50/35
15 burpees

rx+ 60/40
scaled 40/30

FITNESS
a) 5 sets
5-7 bench press
max inverted ring rows

b) amrap 15min
15 box jumps 60/50
15 kb high pulls 32/24
15 burpees

WOD 30.09.2019

a) emom 12min
1-3 squat snatches (climbing)

b) amrap 18min
15 wall balls 20/14
12 power snatches 35/25
9 toes to bar

scaled 14/10, 25/15, leg raises

FITNESS
a) 5 sets
5-7 sumo deadlifts (climbing)
max strict pull ups

b) 5 rounds for time
15 wall balls 20/14
12 alt. db snatches 15/10
9 toes to bar