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WOD 27.11.2019

for time
75/50cal row
50 alt. db hang power snatches 22,5/15
50 alt. db overhead lunges 22,5/15
75 burpees over the db
50 alt. db overhead lunges 22,5/15
50 db hang clean and jerks 22,5/15
75/50cal bike

FITNESS
a) 5 rounds for max reps
1min row (cal)
1min alt. db hang snatches 15/10
1min burpees
1min db hang clean and jerks 15/10
1min bike (cal)
1min rest

WOD 26.11.2019

a) 5 sets
3 deadlifts (start @75% of 1rm and climb up to a heavy 3)

b) 5 rounds for time
60 double unders
30 sit ups
15 sumo deadlift high pulls 40/30

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

b) 50,40,30,20,10 reps for time
double unders
sit ups
kb high pulls 24/16

WOD 25.11.2019

a) “Fran”
21,15,9 reps for time
thrusters 40/30
pull ups

compare to 10.07.2017

b) 21,15,9 reps not for time
behind the neck press 20/15
barbell biceps curls 20/15
barbell bent over rows 20/15


FITNESS
a) 5 sets
3-5 back squats (climbing)
max inverted ring rows

b) for time
27,21,15,9 reps of
thrusters 35/25
pull ups/jumping pull ups

WOD 24.11.2019

a) 3 sets
10-12 half kneeling db press/side
10-12 nordic hamstring curls
*work w/ a partner
10-12 side plank raises/side

b) amrap 15min
1,2,3,4,5... etc reps
wall climb
10,20,30,40,50... etc reps
alt. db snatches 15/10
alt. db box step ups 15/10

WOD 23.11.2019

in teams of 2 for time
150 pull ups
300 sit ups
600 squats
*partition reps as needed

WOD 22.11.2019

for time
30cal ski
30 deadlifts 80/55
30 ring dips
30 box jump overs 60/50
30 burpees
30 box jump overs 60/50
30 ring dips
30 deadlifts 80/55
30cal bike

rx+ 100/70
scaled 60/40, hand release push ups

FITNESS
a) 5 sets
3-5 deadlifts (climbing)
max push ups

b) emom 16min
1. 12/9cal ski
2. 12 box jump overs 60/50
3. 12/9cal bike
4. 12 burpees

WOD 21.11.2019

a) 3rm overhead squat

b) amrap 12min
30 double unders
10 overhead squats 40/30
3 bar muscle ups

scaled 30 lateral jumps over barbell, 30/20, chest to bar/pull ups/jumping pull ups (x2)

FITNESS
a) 30 turkish get ups

b) amrap 15min
30 double unders
20 alt. db overhead lunges 15/10
10 pull ups

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26.12. 10-13:00 Open Gym
31.12. 10-13:00 Open Gym
1.1. geschlossen

Während der Weihnachtsferien machen die Kids und Fitness Kurse eine Pause!
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CrossFit Level 2
14. & 15. Dezember

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

WOD 20.11.2019

a) “Grace”
for time
30 clean and jerks 60/40

compare to 18.11.2013

b) 5 sets
10-12 single leg romanian barbell deadlifts/side
10-12 turkish barbell sit ups

FITNESS
a) 3 sets
10-12 single leg romanian db deadlifts/side
10-12 single arm db floor press/side
10-12 single arm turkish db situp/side

b) for time
50,40,30,20,10 reps of
db hang clean and jerks 15/10
sit ups

WOD 19.11.2019

a) 5 sets
3 back squats (start @75% of 1rm and climb up to a heavy 3)

b) 3 rounds for time
500m row
21 wall balls 20/14
12 burpee box jumps 60/50

rx+ 30/20
scaled 14/10

FITNESS
a) 5 sets
3-5 back squats (climbing)
max inverted ring rows

b) 5 rounds for max reps
1min wall balls 20/14
1min row (cal.)
1min burpee box jumps 60/50
1min rest