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WOD 07.01.2020

a) emom 12 min
even: 5 deadlifts @75%
odd: 10 alt db frontrack step ups 22,5/15

b) 4 rounds
amrap 2min
18 alt db snatches 22,5/15
8 box jumps 60/50
max cal bike
rest 2 min

scaled 15/10

FITNESS

a) 5 sets
5 deadlifts
10 push ups

b) 4 rounds
amrap 2 min
18 alt db snatches
8 box jumps
max cal row
rest 2 min

WOD 06.01.2020

a) 5 sets
3 weighted pull ups
30sec side plank/side

scaled strict/negative

b) for time
50 burpees over the bar
40 hang power cleans 60/40
30 pull ups

rx+ 70/50
scaled 40/30, ring rows

FITNESS
a) 5 sets
30sec top of ring row hold
30sec side plank hold/side

b) 2 rounds for time
50 kb high pulls
40 ring rows
30 burpees

WOD 06.01.2020

a) 5 sets
3 weighted pull ups
30sec side plank/side

scaled strict/negative pull ups

b) for time
50 burpees over the bar
40 hang power cleans 60/40
30 pull ups

rx+ 70/50
scaled 40/30, ring rows

FITNESS
a) 5 sets
30sec top of ring row hold
30sec side plank hold/side

b) 2 rounds for time
50 kb high pulls
40 ring rows
30 burpees

WOD 05.01.2020

a) emom 21min
1. 15 wall balls
2. 15 swings
3. 15 box jump overs

b) 4 rounds
1min handstand hold
1min plank hold

WOD 04.01.2020

In teams of 2 for time
80cal row
8 rounds “Cindy”
60cal row
6 rounds “Cindy”
40cal row
4 rounds of “Cindy”
20cal row
2 rounds of “Cindy”

*Cindy
5 pull ups
10 push ups
15 squats

WOD 03.01.2020

a) build to a to a heavy set of 3 power clean & jerk

b) for time
50/40cal bike/ski
50 power cleans 50/35
50/40cal ski /bike
50 push jerks

rx+ 60/40
scaled 40/30

FITNESS

a) 5 giantsets
10 alternating strict db press
10 db romanian deadlifts
1min plank

b) for time
50 sumo deadlift high pulls
50 burpees
50 push press

WOD 02.01.2020

a) 5 sets
5 back squats @75-80%
20m heavy sled drag

b) “DG”
amrap 10min
8 toes to bar
8 db thrusters 15/10
12 db walking lunges

Happy new year

Happy new year!

Januar News

Achtung: Wir wechseln zu einem neuen Buchungssystem ab Februar 2020!!!
Mehr Details und Infos ab 21.1. in der Box.
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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

CrossFit Level 1 Certificate Course
4. & 5. April 2020

WOD 30.12.2019

a) 5 supersets
6 deadlifts @75%
ME strict ring dip

b) amrap 12min
40 double unders
20 kb snatches 24/16
10 burpees