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WOD 17.05.2017

a) 5 sets
5 overhead squats (climbing)
max strict chest to bar pull ups

b) for time
21,15,9 reps
burpees over the bar
overhead squats 40/30

WOD 16.05.2017

a) 5 sets
handstand push ups @70% (1st set @70% +1-3 reps; 2nd set @70% +1-2 reps; 3rd set @70% +1rep)

b) 5 rounds for time
10 push jerks 60/40
20/15cal row

WOD 15.05.2017

a) amrap 20min
10 db power cleans 20/15
15 toes to bar
20 box jumps over 60/50

b) 3 sets
8-12 db box step ups
60sec plank hold

WOD 14.05.2017

a) 4 sets
8-12 half kneeling one arm db press
8-12 single leg romanian deadlifts
8-12 bulgarian split squats

b) 4 rounds for max reps
1min wall climbs
1min bike
1min alt. db snatches 20/15
1min rest

News Mai

NEU: Open Gym Montag, Mittwoch und Freitag von 9-11 Uhr!

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Sonntag, 25.6. um 14 Uhr statt!

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19. Mai - 4. Juni

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8. & 9. Juli

CrossFit Games, Madison Wisconsin
1. - 6.August
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3. + 4. Juni

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CrossFit Aerobic Capacity Course
26. August

WOD 13.05.2017

a) in teams of 2 for time
50,40,30,20,10 reps
medball cleans 20/14
burpees
wall balls 20/14
row (cal)

WOD 12.05.2017

a) "Danny"
amrap 20min
30 box jumps 60/50
20 push presses 50/35
30 pull ups

b) 5 sets
15 hollow rocks
15 arch rocks

WOD 11.05.2017

a) 5 super sets
5 back squats (climbing)
20 jumping lunges

b) in teams of 3
amrap 15min
max cal ski
max cal bike
partner runs 200m

WOD 10.05.2017

a) deadlift
20,15,10,10 reps @50% of 1RM +5kg

b) 5 sets
handstand pushups @70% (1st set @70% +1-2 reps; 2nd set @70% +1 rep)

c) for time
1000m row
emom 10 swings 32/24

WOD 09.05.2017

a) amrap 12min
20,40,60,80,100,120... reps
double unders
2,4,6,8,10,12... reps
ring muscle ups

b) emom 12min
1. 30sec chin over bar hold
2. 30sec L-sit hold