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Pfingsten

Frohe Pfingsten!

WOD 04.06.2017

a) for max reps
amrap 4min
30/20cal row
30 db snatches 15/10
max push ups

rest 4min

amrap 4min
30 db snatches 15/10
30 push ups
max cal row

rest 4min

amrap 4min
30 push ups
30/20cal row
max db snatches 15/10

b) 3 sets
8-12 banded I's
8-12 banded Y's
8-12 band pull apparts

WOD 03.06.2017

In teams of two amrap 30min
100 medball cleans 20/14
100 medball situps 20/14
100 wall balls 20/14
100 burpees

WOD 02.06.2017

a) "Diane"
21,15,9 reps for time
deadlifts 100/70
handstand push ups

compare to 13.12.2016

b) 4 sets (30sec on/30sec off)
sörensen hold
hollow hold
handstand hold
dead hang hold

WOD 01.06.2017

a) work up to 3 heavy backsquats

b) 3 rounds for time
20 box jumps over 60/50
20 slam ball lunges 20/15
200m slam ball carry 20/15

New Juni 2017

Burpees, Brunch & Yoga
Samstag 15.Juli von 10-12:30
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Gymnastics Seminar mit Julian Hayn am 23.7. (Sonntag) von 14-19h
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Die nächsten Probetrainings finden am

Sonntag, 16.7. um 14h und am
Sonntag, 30.7. um 14h statt!

Zum Anmelden einfach auf unserer Website registrieren und im Terminkalender eintragen.
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Upcoming events

Berlin Throwdown
8. & 9. Juli

CrossFit Games, Madison Wisconsin
1. - 6.August
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CrossFit Aerobic Capacity Course
26. August

WOD 31.05.2017

a) 5 sets
5 bench presses (climbing)
10 db bent over row

b) for time
100 double unders
50 burpee toes to bar
100 double unders

WOD 30.05.2017

a) work up to 3 heavy touch and go power clean and jerks

b) for max reps
amrap 3min
500/400m row
max power cleans 60/40

rest 3min

amrap 3min
500/400m row
max push jerks 60/40

rest 3min

amrap 3min
500/400m row
max clean and jerks 60/40

WOD 29.05.2017

a) for time
800m run
50 pull ups
100 push ups
150 squats
800m run

b) tabata
situps

WOD 28.05.2017

a) 5 sets
8-12 shoot through
8-12 strict pull ups

b) for time
21,18,15,12,9,6,3 reps
swings 20/12
3,6,9,12,15,18,21
burpees