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WOD 05.11.2017

a) 4 sets
8-12 db floor press
8-12 renegate rows
30sec hollow hold

b) for max reps
from 0:00-4:00
40/30cal row
max box jumps over 60/50

from 4:00-8:00
40/30cal bike
max kb high pulls 24/16

from 8:00-12:00
40/30cal row
max hand release push ups

from 12:00-16:00
40/30cal bike
max goblet lunges 24/16

WOD 04.11.2017

a) in teams of 2 for time
50,40,30,20,10 reps of
wall balls 20/14
sit ups
alt. db snatches 25/15
burpees

WOD 03.11.2017

a) shoulder press
5-5-5 @ 40-50-60% (90% of (1RM + 2,5kg))

b) 2 rounds for max reps
2min reverse sled drag (10m) 80/60
2min double kb frontrack carry (10m) 24/16
2min double db overhead carry (10m) 20/15
2min ski (cal)
2min rest

WOD 02.11.2017

„Loredo on water“
6 rounds for time
24 squats
24 push ups
24 walking lunges
500 m row

WOD 01.11.2017

a) deadlift
5-5-5 @ 40-50-60% (90% of (1RM + 5kg))

b) for time
60 deadlifts 60/40
50 toes to bar
40 hang power cleans 60/40
30 pull ups
20 shoulder to overhead 60/40
10 bar muscle ups

rx+
chest to bar pull ups
70/50

WOD 30.10.2017

a) Back Squat
5-5-5 @40-50-60% (90% of (1RM + 5kg))

b) For max reps

AMRAP 3min
20/15 cal bike
20 thrusters 40/30
Max burpees over the bar

Rest 3min

AMRAP 3min
20/15 cal bike
15 thrusters 50/35
Max burpees over the bar

Rest 3min

AMRAP 3min
20/15 cal bike
10 thrusters 60/40
Max burpees over the bar

Rest 3min

WOD 29.10.2017

a) 3 rounds for max reps
1min wall climbs
1min row (cal)
1min devils press 15/10
1min modified rope climbs
1min rest

b) 3 sets
8-12 db side plank rotation/side
8-12 ring mountain climbers

WOD 28.10.2017

in teams of 2
3 rounds for max reps
2min bike (cal)
2min box jump overs 60/50
2min medball cleans 20/14
2min pull ups
2min rest

News November

Achtung: Yoga am Dienstag jetzt immer um 20:15!
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Gymnastics Seminar mit Julian Hayn für Anfänger und Mittel-Fortgeschrittene
10. Dezember 13-17 Uhr!
Anmeldung am Tresen.
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Letztes Probetraining in diesem Jahr!
Sonntag, 10.12. um 14:30

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

10. Dezember
myleo Gymnastics Seminar

23. Dezember
myleo WOD Marathon 2017
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CrossFit Level 1 Certificate Course
16.&17. Dezember

CrossFit Level 2 Certificate Course
13.&14. Januar 2018

CrossFit Level 1 Certificate Course
3. & 4. März 2018

WOD 27.10.2017

a) shoulder press
5-3-1+ @ 75-85-95% (of 90% of (1RM + 2.5))

b) amrap 15min
12 frontrack lunges 40/30
12 burpees over the bar
12 toes to bar