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WOD 13.10.2019

a) amrap 20min
20 swings 24/16
20 goblet squats 24/16
20 kb high pulls 24/16
20 box jumps 60/50

b) amrap 10min (teams of 2)
5 hollow rocks
10 v-ups
15 sit ups
partner holds plank

WOD 12.10.2019

a) in teams of 2 for time
5 rounds of
60/40cal bike
40 db movements*
20 burpee box jump overs 60/40

*db movements
1st db deadlifts 20/15
2nd db power cleans 20/15
3rd alt db front rack lunges 20/15
4th db push press 20/15
5th double db snatches 20/15

WOD 11.10.2019

a) from 0:00-18:00
“Marco”
3 rounds for time
21 pull ups
15 handstand push ups
9 thrusters 60/40

compare to 10.1.2018

scaled jumping pull ups, hand release push ups, 40/30

b) from 18:00-30:00
3rm front squat

WOD 10.10.2019

a) 5 sets
3 bench press (start @75% of 1rm and work up to heavy 3)

b) 5 rounds for time
10 shuttle runs (10m)
20 alt. db snatches 22.5/15
30 sit ups

FITNESS
a) 5 sets
5-7 bench press (climbing)
10-12 single arm renegate rows/side

b) 5 rounds for time
20 alt. db snatches 15/10
30 sit ups
40 lateral jumps over abmat

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

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Sonntag, 20.10. um 14:00
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Sonntag, 22.12.2019
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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

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