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WOD 15.11.2018

a) 1rm deadlift

b) 21,15,9 reps for time
row (cal.)
power cleans 40/30

rx+ 50/35
scaled 30/20

WOD 14.11.2018

a) 10-1 reps
strict handstand push ups
1-10 reps
strict pull ups

b) 3 rounds for max reps
1min bike (cal.)
1min ski (cal.)
1min shuttle runs (10m)
1min rest

WOD 13.11.2018

a) 1rm back squat

b) amrap 10min
10 db power cleans 20/15
10 alt. db frontrack lunges 20/15
10 db push presses 20/15

scaled 15/10

News November

Der nächste 4-wöchige Olympic Lifting Kurs startet am 6. Dezember - immer donnerstags 20:00.
Anmeldung am Tresen!
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Nächste kostenlose Probetrainings:
Sonntag, 25. November um 14:00
Sonntag, 2. Dezember um 14:00
Sonntag, 16. Dezember um 14:00

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Weihnachtsöffnungszeiten:
24.12. geschlossen
25.12. geschlossen
26.12. open gym
31.12. open gym
1.1. geschlossen
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upcoming events
myleo WOD Marathon
23. Dezember
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CrossFit Level 1 Certificate Course
12. & 13. Januar

CrossFit Level 2 Certificate Course
19. & 20. Januar

WOD 12.11.2018

a) ”Hansen”
5 rounds for time
30 swings 32/24
30 burpees
30 sit ups

rx+ ghdsu’s
scaled 24/16

compare to 14.06.17

WOD 11.10.2018

a) 5 sets
10-12 db floor press
10-12 renegate rows
60sec plank hold

b) amrap 12min
15 plate ground to
overhead 20/15
18 alt. plate
overhead lunges
20/15
21 box jumps 60/50

WOD 10.11.2018

a) in teams of 2 for time

20-2 reps
power cleans 60/40
*15/12cal ski after each set

then
80 synchronized burpees

then
2-20 reps
push jerks 60/40
*15/12cal bike after each set

WOD 09.11.2018

a) 3 sets
10 front squats @60%
max chin ups

b) 3 rounds for time
500m row
21 swings 24/16
12 handstand push ups

scaled 16/12, seated db press

WOD 08.11.2018

a) amrap 12min
20 ball slams 20/15
40 double unders
20 sit ups
40 double unders

rx+ ghdsu’s
scaled 15/10, single unders (x3)

b) 8 sets (30sec on/30sec off)
sörensen hold
hollow hold

rest 2min

c) 8 sets (30sec on/30sec off)
dip support hold
chest to ring hold

WOD 07.11.2018

a) 5 sets
3 shoulder press @70-75%
1 rope climb

rx+ legless rope climb
scaled 10 rope body rows

b) “German Throwdown Finals Event 7”
7 rounds for time
7 thrusters 35/25
7 pull ups
7 burpees

scaled 25/15, jumping pull ups