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WOD 15.12.2017

a) emom 10min
3 power snatches (climbing)

b) 5 rounds for time
10 overhead squats 50/35
20 ring push ups
30 sit ups

rx+ 60/40

WOD 14.12.2017

"Jennifer"
amrap 26min
10 pull ups
15 swings 24/16
20 box jumps 60/50

* compare to 14.11.2016*

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10. Februar 2018
Nutrition Seminar & 30 Day Challenge
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13.&14. Januar 2018

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3. & 4. März 2018

CrossFit Competitors Course
22. & 23. September

WOD 13.12.2017

a) work up to a heavy complex of
1 cluster + 1 thruster (climbing)

b) 10-1 reps for time
power cleans 40/30
front squats 40/30
push press 40/30

rx+ 50/35

WOD 12.12.2017

a) emom 12min
1. 3-5 ring muscle ups
2. 40-60 double unders

b) for max reps
from 0:00-5:00
50/40cal ski
max handstand push ups

from 5:00-10:00
50/40cal row
max bupees over the rower

from 10:00-15:00
50/40cal bike
max toes to bar

WOD 11.12.2017

a) 5 super sets
5 back squats (climbing)
20m reverse sled drag 80/60

b) amrap 15min
10,20,30,40,50...reps
ball slams 20/15
*10 shuttle runs with slam ball (10m) after each round

WOD 10.12.2017

a) 5 sets
8-12 db floor press
8-12 renegate rows

b) 5 rounds for time
15 swings 24/16
15 goblet squats 24/16
15 toes to bar

WOD 09.12.2017

In teams of two for time
50,40,30,20,10 reps of
alt. db snatches 25/15
box jumps over 60/50
row (cal.)
double unders (each athlete as relay)

WOD 08.12.2017

a) emom 7min
1. 7 power cleans + 1 push jerk 60/40
2. 6 power cleans + 2 push jerks 60/40
3. 5 power cleans + 3 push jerks 60/40
4. 4 power cleans + 4 push jerks 60/40
5. 3 power cleans + 5 push jerks 60/40
6. 2 power cleans + 6 push jerks 60/40
7. 1 power clean + 7 push jerks 60/40

b) amrap 15min
4 bar muscle ups
8 front squats 60/40
12 burpees over the bar

rx+ 70/50

WOD 07.12.2017

a) 5 sets
1-3 rope climbs
8-12 stationary dips

b) 4 rounds for max reps
1min shuttle runs (10m)
1min swings 32/24
1min ski (cal)
1min rest