MONDAY 26/10/2020

FREE GYM

TUESDAY 27/10/2020


CROSSFIT


STRENGTH

Back Squat

7-7-7-7-7


WOD: 12`AMRAP

5 strict Pull Ups

7 Burpees over the Bar

9 Push Press 30/20

WEDNESDAY 28/10/2020


CROSSFIT


STRENGTH

Romanian Deadlift

10-10-8-8-6-6


WOD: 21-15-9

DB-Thrusters 20/15

Box Jumps


CF-INTERMEDIATE


CROSSFIT


STRENGTH

Romanian Deadlift

10-10-8-8-6-6


WOD: 18-12-9

DB-Thrusters

Box Jumps



THURSDAY 29/10/2020

CROSSFIT


STRENGTH 12` E3MOM

3 strict Ring Muscle Ups/C2B´s

5 strict HSPUs


SKILL & WOD-WUP

Pistol (inkl. scaling options)


WOD: 5 RFT

4 Pistols

8 T2B

12 Push Ups


CF-INTERMEDIATE


STRENGTH 12` E3MOM

3 Chin Ups

4 HSPUs/2 Wall Climbs


SKILL & WOD-WUP

Pistol (inkl. scaling options)


WOD: 5 RFT

2 Pistols

6 Sit Ups

10 Push Ups

FRIDAY 30/10/2020


STRENGTH

15` E3MOM

3-5 Squat Cleans (work heavy if you are advanced!)

WOD: “ANGIE“ for time

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Air Squats

SATURDAY 31/10/2020


FUN DAY


STRENGTH A

10` EMOM

10 Russian Swings


STRENGTH B

Front Squat

5-5-5-5-5


WOD: 20` AMRAP

12 Hang Power Cleans 40/30

18 Air Squats

24/18cal.

SUNDAY 01/11/2020

FREE GYM

MONDAY 19/10/2020


CROSSFIT


STRENGTH

Back Squat

20-20-20-20


WOD: 5 RNDs of

100 Single Unders

20 Wall Balls 6/4


FINISHER

10-20-30-40

KB-Russian Swings (light/medium weight!)

Sit Ups


CF-INTERMEDIATE


STRENGTH

Back Squat

15-15-15-15


WOD: 5 RNDs of

70 Single Unders

15 Wall Balls 6/4


FINISHER

10-15-20-25

KB-Russian Swings (light/medium weight!)

Sit Ups

TUESDAY 20/10/2020


CROSSFIT


STRENGTH: 12' EMOM

even: 10-8-6-4-2-1 Bench Press @60% of your 1RM

odd: AMRAP Pull Ups


WOD: 7 RFT

7 Ring/Box Dips

7 T2B

WEDNESDAY 21/10/2020


CROSSFIT


STRENHTH

Deadlift

12-12-12-12


WOD: 5 RFT

25 Double Unders

10 Burpees

25 Double Unders

5 Bar Muscle Ups/C2B‘s


CF-INTERMEDIATE

STRENHTH

Deadlift

12-12-12-12

WOD: 5 RFT

15 Double Unders

7 Burpees

15 Double Unders

3 C2B‘s

THURSDAY 22/10/2020


CROSSFIT


STRENGTH: 15' E3MOM

8 Strict Press + 4 Push Press

20-30" Handstand Hold


WOD: 3RFT

300m Run

30 Thrusters 20/15


CF-INTERMEDIATE


STRENGTH: 12' E3MOM

8 Strict Press + 4 Push Press

20" Handstand Hold

WOD: 3RFT

150m Run

20 Thrusters 20/15

FRIDAY 23/10/2020


CROSSFIT


STRENGTH: 12' E2MOM

4 Squat Cleans

WOD: 5 RFT

40 Double Unders

10 alt. DB Snatches 22,5/15

2 Rope Climbs

SATURDAY 24/10/2020


FUN DAY

STRENGTH: 3 RNDs of

6 Sumo Deadlifts

30" rest

12 DB-RDLs

30" rest

18 Banded KB-Russian Swings

3' rest


WOD: for time

3 RNDs of

15 K2E‘s

30 Air Squats


into: 5 RNDs of

15 OH-Squats 50/30

300m Run


into: 7 RNDs of

7 KB-American Swings

7 Burpees


SUNDAY 25/10/2020

FREE GYM

MONDAY 12/10/2020

CROSSFIT


STRENGTH

Split Squats

8/8/-8/8-/8/8

*5/5 KB-Single Leg RDLs


WOD: for time [cap 25']

21-15-9

DB-Deadlifts 22,5/15

Burpee Box Jumps


into: 15-12-9

DB-Push Press 22,5/15

T2B

into: 9-6-3

DB-Thrusters 22,5/15

Pull Ups


CF-INTERMEDIATE


STRENGTH

Split Squats

8/8/-8/8-/8/8

*5/5 KB-Single Leg RDLs


WOD: for time [cap 25']

15-12-9

DB-Deadlifts

Burpee Box Jumps


into: 12-9-6

DB-Push Press

T2B

into: 6-3-1

DB-Thrusters

Pull Ups


TUESDAY 13/10/2020


CROSSFIT


SKILL & WARM UP

OH-Squat [cap 12']


STRENGTH

OH-Squat

7-7-7-7-7-7


WOD: 3 RFT

100 Single Unders

25 Wall Balls 10/6

7 Front Squats @50% of 1RM


or in Teams of 2

600 Single Unders

150 Wall Balls

42 Front Squats @50 of 1RM

I go, you go - 50/50

WEDNESDAY 14/10/2020

CROSSFIT


STRENGTH A

Strict Press

6-6-6-6-6


STRENGTH B

Reverse DB-Flys

3 x AMRAP


WOD: AMRAP on a 2' running clock

2 Devil Press 20/15

2 Air Squats

*add 2 Devil Press & 2 Air Squats ev. 2' as long as possible!


CF-INTERMEDIATE


STRENGTH A

Strict Press

6-6-6-6-6


STRENGTH B

Reverse DB-Flys

3 x AMRAP


WOD: AMRAP on a 2' running clock

2 Devil Press

2 Air Squats

*add 2 Devil Press & 2 Air Squats ev. 2' as long as possible!



THURSDAY 15/10/2020


CROSSFIT


WOD: "BARBARA" 5 RFT

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Air Squats

3' Rest


CF-INTERMEDIATE


WOD: "BARBARA" 5 RFT

10 Pull Ups

15 Push Ups

20 Sit Ups

25 Air Squats

2' Rest

FRIDAY 16/10/2020


CROSSFIT


STRENGTH A

Upright BB Row

3 x 15


STRENGTH B

BB Shruggs

3 x 20-30


WOD: 3 RFT [cap 15']

6 Snatches 50/35

12 Burpees over the Bar

300m Run/Row/Ski

SATURDAY 17/10/2020


FUN DAY


STRENGTH

Deadlift

7-7-7-7-7

WOD: "HALF MURPH" for time

800m Run

50 Pull Ups

100 Push Ups

150 Air Squats

800m Run

SUNDAY 18/10/2020

FREE GYM!

Dominik Bubenicek

Kaplanstrasse 10

3430 Tulln an der Donau

office@crossfit3430.com

Mobil | 0676 93 49 409

Fax | 02742 27 409-9

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