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WOD 07.06.2019

“Helton”
3 rounds for time
800m run
30 db squat cleans 20/15
30 burpees

WOD 06.06.2019

a) 5 sets
5 sumo deadlifts (start @70% of 1rm deadlift and climb up in weight)
*70% of ME stationary dips after each set (1st set is ME)

rx+ strict ring dips
scaled bench dips

b) 5 rounds of
10 handstand push ups
10 sumo deadlift high pulls 40/30

rx+ strict hspu’s
scaled elevated/eccentric hspu’s

FITNESS
a) 6 sets
4-6 deadlifts (climbing)
10-12 bench dips

b) amrap 12min
4 wall climbs
8 toes to bar
12 kb high pulls 24/16

WOD 05.06.2019

a) 5,4,3,2,1 reps
back squats (start @70% and climb up to a heavy single)
*70% of ME strict pull ups between the sets (1st set is ME)

b) 3 rounds for max reps
1min ski (cal)
1min alt. jumping lunges
1min bike (cal)
1min sit ups
1min rest

rx+ ghdsu’s

FITNESS
a) 4 sets
4-6 back squats (climbing)
max strict pull ups

b) emom 16min
1. 16/12cal ski
2. 24 alt. jumping lunges
3. 16/12cal bike
4. 24 sit ups

WOD 04.06.2019

a) 9 sets
1.-3. 3 shoulder press (start @75% of 1rm shoulder press)
4.-6. 3 push press (climbing)
7.-9. 3 push jerks (climbing)

b) amrap 12min
3,6,9,12,15 etc reps of
push press 50/35
swings 24/16
box jumps 60/50

scaled 30/20, 16/12

FITNESS
a) 5 sets
3-5 shoulder press (climbing)
10-12 single leg romanian kb deadlifts/side

b) amrap 15min
10 push press 40/30
10 swings 24/16
10 box jumps 60/50

Juni News

Achtung: Der gesamte Parkplatz ist vom 1.bis 3. Juli gesperrt (der Kran wird abgebaut).
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CrossFit Kids macht vom 29.6.-3.8. Sommerferien!
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Sonntag, 23.6. um 14:00
Samstag, 29.6. um 12:00

Zum Anmelden einfach auf unserer Website registrieren und im Terminkalender eintragen.
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CrossFit Level 1 Certificate Course
13. & 14. Juli

CrossFit Level 2 Certificate Course
17. & 18. August

WOD 03.06.2019

a) emom 12min
1.-4. 3 squat snatches (climbing)
5.-8. 2 squat snatches (climbing)
9.-12. 1 squat snatch (climbing)

b) 30,20,10 reps for time
row (cal)
power snatches 35/25
wall balls 20/14

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

b) 4 rounds for max reps
1min wall balls 20/14
1min row (cal)
1min alt. db snatches 15/10
1min rest

WOD 02.06.2019

a) 5 sets
10-12 db floor press
12-15 db weighted glute bridges
60sec plank hold

b) 3 rounds for time
400m run
21 sit ups
12 db burpee deadlifts 15/10

WOD 01.06.2019

In teams of 2 for time
150/120cal row
150 wall balls 20/14
120 box jump overs 60/50
150 medball cleans 20/14
150/120cal row

WOD 31.05.2019


a) 10,8,6,4,2 reps
deadlifts (start at 60% and climb up to a heavy double)
* 6 shoot through after each set

b) amrap 12min
20,40,60,80,100 etc reps of
double unders
2,4,6,8,10 etc reps of
ball slams 20/15
burpees

WOD 30.05.2019

Happy Father‘s Day

for time
100 manmaker 15/10