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WOD 11.01.2019

a) emom 10min
1 hang power snatch + 3
overhead squats (climbing)

b) 3 rounds for time
50 squats
7 ring muscle ups
10 hang power snatches 40/30

rx+ alt. pistols, 50/35
scaled burpee chest to bar pull
ups/pull ups, 30/20

FITNESS
a) 5 sets
3-5 front squats (climbing)
15-18 banded good mornings

b) 5 rounds for time
10 burpees
20 alt. db snatches 15/10
30 squats

WOD 10.01.2019

a) “CFG Open 12.3”
amrap 18min
15 box jumps 60/50
12 push press 50/35
9 toes to bar

compare to 17.01.2018

b) 3 sets
10-12 single leg glute bridges/side
10-12 barbell bent over rows 50/35

FITNESS
a) 5 sets
10-12 single leg glute bridges
10-12 inverted ring rows

b) amrap 15min
12 box jumps
9 push press 35/25
6 toes to bar

WOD 09.01.2019

a) emom 10min
1 power clean + 1 hang squat clean (climbing)

b) 10-1 reps for time
power cleans @60% of a)
*start each round w/ 15 wall balls 20/14

FITNESS
a) 5 sets
5-7 sumo deadlifts (climbing)
10-12 bench dips

b) 3 rounds for time
15 kb high pulls 32/24
15 wall balls 20/14
15 hand release push ups

WOD 08.01.2019

a) 1rm bench press

b) emom 15min
1. 20/15cal ski
2. 15 burpees
3. 60 double unders
4. rest

scaled 15/10cal, 10 burpees, 30 double unders or 90 single unders

FITNESS
a) 5 sets
1-3 bench press (climbing)
10-12 db bent over rows

b) emom 16min
1. 15/12cal ski
2. 12 burpees
3. 60 single unders
4. rest

WOD 07.01.2019

a) 1rm back squat

b) amrap 9min
12 pull ups
15 swings 24/16
18/15cal row

rx+ 32/24, chest to bar pull ups
scaled jumping pull ups 16/12

FITNESS
a) 10,8,6,4,2 reps
back squats (climbing)
*max reps strict pull ups btw sets

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

WOD 06.01.2019

a) 30 turkish get ups

b) 25,20,15,10,5 reps for time
kb high pulls 24/16
goblet squats 24/16
50,40,30,20,10 reps
double unders

WOD 5.1.2019

In teams of 2 for max reps

Two rounds of: 



3min Dball over shoulder 70/50



3min Kb farmers carry (10m) 32/24


3min low sled push (10m) 60/40

3min standing sled pull (10m) 60/40

3min Kb baby carry (10m) 40/32



3min wall climb

WOD 04.01.2019

a) 3 sets
10 back squats @60%
*60% of max effort strict toes to bar after each set (1st set is max effort)

b) 3 rounds for time
15 overhead squats 40/30
15 burpees
15 box jumps 60/50

FITNESS
a) 5 sets
10 back squats (climbing)
max strict toes to bar

b) 3 rounds for time
15 front squats 40/30
15 burpees
15 box jumps 60/50

WOD 03.01.2019

a) “DT”
5 rounds for time
12 deadlifts 70/50
9 hang power cleans 70/50
6 push jerks 70/50

compare to 22.12.2014

b) tabata
side plank raises

FITNESS
a) emom 12min
1. 6 deadlifts (climbing)
2. :30 hollow hold

b) 21,15,9 reps for time
sumo deadlift high pulls 40/30
push press 40/30

c) tabata
side plank raises

Januar News

kostenlose Probetrainings in 2019:
Sonntag, 13.1. um 14:00
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Sonntag, 27.1. um 14:00
Sonntag, 3.2. um 14:00

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