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WOD 08.08.2019

a) “CFG Individual Event 10 – Ringer 1”
for time
30,20,10 reps of
bike (cal)
toes to rings

b) “CFG Individual Event 10 – Ringer 2”
for time
15,10,5 reps of
burpees to target
overhead squats 60/40

FITNESS
in teams of 3 for time
90,60,30 reps of
bike (cal)
toes to bar
db overhead lunges 20/15
burpees

teams of 2 = 60,40,20reps

WOD 07.08.2019

“CFG Individual Event 5 – Mary”
amrap 20min
5 handstand push ups
10 alt. pistols
15 pull ups

scaled “Cindy”

compare to 29.4.2019

FITNESS
a) “Cindy”
amrap 20min
5 pull ups
10 push ups
15 squats

b) tabata
side plank raises

WOD 06.08.2019

a) “CFG Individual Event 2 – Second Cut”
for time
800m row
66 kb push jerks 16/12
40m handstand walk

scaled db push jerks 15/10; 10/5, 8 wall climbs

b) “Modified CFG Masters/Teen Event 1 – Row Burpee”
for time
500m row
30 burpees over the rower


FITNESS
a) 5 rounds for max reps
1min wall climbs
1min row (cal)
1min db push press 15/10
1min burpees
1min rest

August News

Achtung Autofahrer: bitte nicht auf fremden Parkplätzen parken! Danke
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3. Oktober 2019
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Die CrossFit Games Open starten am
10. Oktober
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CrossFit Level 2 Certificate Course
17. & 18. August

CrossFit Level 1 Certificate Course
28. & 29. September

WOD 05.08.2019

“Modified CFG Individual Event 1 – First Cut”
4 rounds for time
400m run
3 ring muscle ups
7 squat snatches 60/40

scaled 6 burpee pull ups, 40/30

FITNESS
a) “Modified CFG Individual Event 1 – First Cut”
4 rounds for time
400m run
6 burpee pull ups
14 alt. db snatches 20/15

b) tabata
sit ups
reverse snow angels

WOD 04.08.2019

a) 3 sets
10-12 bulgarian split squats/side
10-12 single leg romanian deadlifts/side
10-12 side plank raises/side

b) amrap 15min
10 devils press 15/10
20 alt. db frontrack lunges 15/10
30 lateral jumps over db’s

WOD 02.08.2019

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

b) for time
15,12,9,6,3 reps of
pull ups
front squats 60/40
burpees over the bar

WOD 01.08.2019

a) 3 sets
10 bench press (start @60% and climb up in weight)
10-12 single arm kb renegate rows/side

b) 3 rounds for time
1000m row
50 sit ups
30 swings 24/16

rx+ 32/24
scaled 16/12

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

b) 4 rounds for max reps
1min row (cal)
1min sit ups
1min swings 24/16
1min rest

WOD 31.07.2019

a) 5,4,3,2,1 reps
back squats (start @75% and work up to a heavy single)

b) for time
50/40cal ski
30 alt. db box step ups 25/15
20 db hang clean and jerks 25/15
10 bar muscle ups
20 db hang clean and jerks 25/15
30 alt. db box step ups 25/15
50/40cal bike

rx+ 30/20
scaled 15/10, jumping bar muscle up/burpee pull up

FITNESS
a) 5 sets
3-5 back squats (climbing)
max strict pull ups

b) amrap 15min
60 double unders
30 alt. db box step ups 15/10
60 double unders
30 alt db hang clean and jerks 15/10

WOD 30.07.3019

“McGhee”
amrap 30min
5 deadlifts 125/85
13 push ups
9 box jumps 60/50

compare to 06.11.2018

FITNESS

amrap 30min
5 deadlifts 85/60
13 push ups
9 box jumps 60/50