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MONTAG 13.11.2023


CROSSFIT


STRENGTH


A: 3x1’ (weighted) Deadhang


B: Backsquat

6-6-5-5-4-4

*Increase weight


WORKOUT


On a 10‘ running clock…


Buy in: 750/650m Row/Ski


In remaining time…


AMRAP


50 Dumbbell Snatches

30 Single Arm Dumbbell S2OH

10 Single Arm Devil Press

*RX 22,5/15



DIENSTAG 14.11.2023


CROSSFIT


SKILL


Sumo Deadlift High Pull


STRENGTH


Bent over Row

8-8-8-8


WORKOUT


5’ AMRAP


10 High Pulls

10 Sumo Deadlift High Pulls

10 Deadlifts


2’ Rest


5’ AMRAP


10 Powers Snatches

10 Overhead Squats

10 Push ups


RX 20/15



MITTWOCH 15.11.2023


CROSSFIT


SKILL


10’ Work on your Kip


STRENGTH


Heavy Farmers Walk

5x40m as heavy as possible


WORKOUT


For time…


150 Kettlebell-swings russian 24/16

Every time you break, or after 30 Reps do 1 round of “Cindy“


5 Pull ups

10 Push ups

15 Air Squats



DONNERSTAG 16.11.2023


CROSSFIT


STRENGTH


Deadlift

8-8-6-6-4-4

*Increase weight

3 seated high Box jumps after each Set


WORKOUT


Benchmark WOD “JACKIE“


2 Heats!


For time…

1000m Row

50 Thrusters 20/15

30 Pull ups


(scale Pull-ups with jumping Pull ups)



FREITAG 17.11.2023


CROSSFIT


STRENGTH


10‘ E2MOM

3 Wall Walks


WORKOUT


5 Rounds-EMOM – 45‘‘ work/15‘‘ rest


1. 12/9 Cal Row

2. Max Wall Balls 10/6

3. 12/9 Cal Ski

4. Max Burpee Bar touches


2’ Rest



SAMSTAG 18.11.2023


TEAM WORKOUT


STRENGTH


A: Bench Press

6-6-6-6-6


B: Strict Press

8-8-8-8


WORKOUT


D-Ball Fun


20’ Amrap

10 D-Ball Squats

10 D-Ball Lunges

10 D-Ball Box Step ups

10 D-Ball Hang Squat Clean

10 D-Ball Thruster

10 D-Ball Shoulder 2 Shoulder


RX: 20/10


Every time you let go of your D-Ball you do 10 Burpees



SONNTAG 19.11.2023


FREE GYM!

MONTAG 06/11/2023


CROSSFIT


STRENGHT

Strict press

8-8-8-8

DB-bent over row

8-8-8-8


WORKOUT

2 RFT

10/10 single arm Devil press 22,5/15

20 Pull ups

10/10 DB-Snatches 22,5/15

500 Row/Ski



DIENSTAG 07/11/2023


CROSSFIT


STRENGTH


A: 10‘ E2MOM

5 Weighted Push ups


B: 10‘ E2MOM

3-5 Weighted Chin ups


WORKOUT

10-9-8-7-6-5-4-3-2-1

DB-Deadlift

DB-Floor Press

DB-Squat Clean

(Choose one weight for all Movements 22,5/15 is Rx)



CF-INTERMEDIATE


STRENGTH


A: 10‘ E2MOM

5 Weighted Push ups


B: 10‘ E2MOM

3-5 Weighted Chin ups


WORKOUT

12-10-8-6-4-2

DB-Deadlift

DB-Floor Press

DB-Squat Clean



MITTWOCH 08/11/2023


CROSSFIT

STRENGTH


Overheadsquat

8-8-8-8

*Superset with 20 Walking Lunges


WORKOUT


2 RNDs of…


2' AMRAP

10 Goblet Squats 24/16

200m Row

Amrap Goblet Squats 24/16


3' Rest


2' AMRAP

10 Pull Ups

200m Ski

Amrap Pull ups

(Scaling is Jumping pullups)


3' Rest



DONNERSTAG 09/11/2023


STRENGTH

Inverted Row

10-10-10-10

Dips (Rings or Boxes)

8-8-8-8


WORKOUT


12‘ AMRAP

15 Med-Ball Cleans 10/6

12 DB-Snatch 22,5/15

9 T2B



FREITAG 10/11/2023 CROSSFIT


50' AMRAP


30 Double unders

250m Ski/Row

10 Sit ups or 5 T2B min. K2E with touch

10 KB Russian Swings 24/16

10 Goblet Squats 24/16

(Swing and Squat has to be done @ the same weight)



SAMSTAG 11/11/2023


TEAM WORKOUT


STRENGTH

Weigthed Pull Up

6-5-5-4-4

Scaling is 3-3-3-3-3 eccentric Pullup with at least 3‘‘ decent


Single Arm flat bench supported Dumbbell Row

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


WORKOUT


25‘ to get as far as possible

10 DB Goblet Squats


10 DB Goblet Squats

10/10 DB Clean and Jerk

10 DB Goblet Squats

10/10 DB Clean and Jerk

10/10 DB Snatch


10 DB Goblet Squats

10/10 DB Clean and Jerk

10/10 DB Snatch

10/10 DB Front rack lunges


10 DB Goblet Squats

10/10 DB Clean and Jerk

10/10 DB Snatch

10/10 DB Front rack lunges

10/10 DB Box step up


10 DB Goblet Squats

10/10 DB Clean and Jerk

10/10 DB Snatch

10/10 DB Front rack lunges

10/10 DB Box step up

10/10 DB Devil Press


All movements with 1 DB @ the same weight

RX @ 22,5/15



SONNTAG 12/11/2023


FREE GYM!

MONTAG 23.10.2023


CROSSFIT


STRENGTH


12' E2MOM

6+ Strict L-Sit Pull ups

(if 10+ add weight)

Scaling 3 Eccentric L-Sit Pull ups (at least 3'' down!)


WORKOUT


28' EMOM (45'' Work/15'' Rest)

Min 1: 10 Wallballs 10/6

Min 2: 6 Deadlifts 100/70

Min: 3 10 HSPU / Scaling Push ups

Min 4: 30 Double Unders



DIENSTAG 24.10.2023


CROSSFIT


STRENGTH


Back Squat

3-3-3-3-3-3-3

*10/10m Single Leg Jumps after each set


WORKOUT


For Time...

6-9-12-9-6

Thrusters 50/35

Pull ups

Burpees over bar (lateral)


TC: 15'



CF-INTERMEDIATE


STRENGTH


Back Squat

3-3-3-3-3-3

*10/10m Single Leg Jumps after each set


WORKOUT


For Time...

6-9-12-9-6

Thrusters

Pull ups

Burpees over bar (lateral)



MITTWOCH 25.10.2023


CROSSFIT


STRENGTH


Deadlift

6-6-5-5-4-4

3 seated Box Jumps after each Set


WORKOUT


A: For Time - 10' cap

21-18-15-12-9-6-3

KB-Swings russ. 24/16

Push-ups

Sit ups


3' Rest zum Vorbereiten Metcon B nutzen


B: For Time 10' cap

15-12-9

Power Clean 50/30

Pull ups / scaling Jumping Pull ups

*30 Squats after each set



ACHTUNG!


Donnerstag 26.10.2023 bis Sonntag 05.11.2023 wegen Umzug geschlossen!

In diesem Zeitraum findet kein Trainingsbetrieb statt. (Betrifft auch freies Training)


INTERNE NEUERÖFFNUNG

Fr. 03.11.2023 um 16:00 Uhr

Wir bitten um Anmeldung im Eversports!


Der reguläre Trainingsbetrieb wird am Montag 06.11.2023 um 17:00 Uhr wiederaufgenommen!




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