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WOD 09.02.2019

in teams of 2 for time

150/120cal bike
into

10 rounds of

10 sumo deadlift high pulls 40/30
10 front squats 40/30
10 push press 40/30
*partners can only switch after each movement

into
150/120cal ski

WOD 08.02.2019

a) “CFG Open 17.1”
for time
10 alt. db snatches 22.5/15
15 burpee box jump overs 60/50
20 alt. db snatches 22.5/15
15 burpee box jump overs 60/50
30 alt. db snatches 22.5/15
15 burpee box jump overs 60/50
40 alt. db snatches 22.5/15
15 burpee box jump overs 60/50
50 alt. db snatches 22.5/15
15 burpee box jump overs 60/50

compare to 15.02.2018

b) tabata
sit ups

FITNESS
a) for time
10 alt. db snatches 15/10
15 burpee box jump overs 60/50
20 alt. db snatches 15/10
15 burpee box jump overs 60/50
30 alt. db snatches 15/10
15 burpee box jump overs 60/50
40 alt. db snatches 15/10
15 burpee box jump overs 60/50
50 alt. db snatches 15/10
15 burpee box jump overs 60/50

b) tabat
sit ups

WOD 07.02.2019

a) 5 sets
5 shoulder press @75-80%
*60% of max effort strict pull ups after each set (1st set is max effort)

b) for time
2000m row
*e2mom 15 russian swings 32/24

FITNESS
a) 4 sets
6-8 shoulder press (climbing)
max chin over the bar hold

b) 4 rounds of
amrap 2min
20/15cal row
max russian swings 24/16

rest 2min

WOD 06.02.2019

a) 20,15,10,10 reps
deadlifts @50% +5kg
ring dips

scaled stationary dips, bench dips

b) emom 15min
1. 15 wall balls 20/14
2. 15/10cal ski
3. 30 double unders

rx+ 20 wall balls, 20/15cal ski, 60 double unders
scaled 14/10, 60 single unders

FITNESS
a) 5 sets
5-7 deadlifts (climbing)
10-12 bench dips

b) amrap 15min
15 wall balls 20/15
30 double unders
15 kb high pulls 24/16
30 double unders

WOD 05.02.2019

a) 7 sets
3 bench press @85-90%
12 single arm db rows/side

b) 3 rounds for max reps
1min bike (cal)
1min ball slams 20/15
1min box jumps 60/50
1min rest

FITNESS
a) 6 sets
3-5 bench press (climbing)
10-12 single arm db renegate rows/side

b) 3 rounds for max reps
1min bike (cal)
1min devils press 10/5
1min box jumps 60/50
1min rest

WOD 04.02.2019

a) “CFG Open 18.5”
amrap 7min
3,6,9,12,15…etc reps
thrusters 40/30
chest to bar pull ups

rest 3min

b) “CFG Open 13.4”
amrap 7min
3,6,9,12,15…etc reps
clean and jerks 60/40
toes to bar

rest 3min

c) amrap 7min
3,6,9,12,15…etc reps
barbell biceps curls 20/15
barbell skull crusher 20/15

FITNESS
a) 5 sets
5-7 front squats (climbing)
max strict pull ups

b) amrap 12min
6 toes to bar
9 squats
12 db hang clean and jerks 15/10

WOD 03.02.2019

a) 5 sets
10-12 db floor press
10-12 db bent over rows
max hanging L-sit hold

b) 7 rounds for time
7 pull ups
7 swings 24/16
7 burpees over the parallette

WOD 02.01.2019

in teams of 2 for time

30cal row

10 rounds of
3 power cleans 60/40
3 front squat 60/40
3 push jerks 60/40

30cal row

8 rounds of
3 power cleans 60/40
3 front squat 60/40
3 push jerks 60/40

30cal row

6 rounds of
3 power cleans 60/40
3 front squat 60/40
3 push jerks 60/40

30cal row

4 rounds of
3 power cleans 60/40
3 front squat 60/40
3 push jerks 60/40

30cal row

2 rounds of
3 power cleans 60/40
3 front squat 60/40
3 push jerks 60/40

WOD 01.02.2019

a) “CFG Open 15.3”
amrap 14min
7 ring muscle ups
50 wall balls 20/14
100 double unders

scaled burpee pull ups

b) 3 rounds of (30sec on/30sec off)
sörensen hold
plank hold

rest 90sec

c) 6 rounds of (30sec on/30sec off)
side plank raises

FITNESS
a) amrap 20min
100 double unders
15 burpee pull ups
100 double unders
50 wall balls 20/14

b) tabata
hollow rock
arch rock

rest 2min

c) tabata
side plank raises

Februar News

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