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ACHTUNG!

Diesen Freitag 21.07. und Samstag 22.07. bleibt die Box wegen Hochzeit geschlossen.

Wir sind ab 24.07. wieder wie gewohnt für euch da!



MONTAG 17/07/2023


CROSSFIT


STRENGTH


Deadlift

15' E3MOM

3 Deadlifts

*Work up to your 3RM!


WORKOUT


3 x 5' AMRAP


3 Deadlifts @80% of your 3RM!

6 Push Ups

9 Air Squats


1' rest betw. AMRAPs



DIENSTAG 18/07/2023


CROSSFIT


STRENGTH


A: Front Squat

*Work up to a heavy set of 3-5

TC: 12'


B: Do 20 unbroken reps @50% of ''A''


WORKOUT


10 Clean & Jerks 30/20

1 RND of Cindy


9 Clean & Jerks 35/25

1 RND of Cindy


8 Clean & Jerks 40/27,5

1 RND of Cindy


7 Clean & Jerks 45/30

1 RND of Cindy


6 Clean & Jerks 50/35

1 RND of Cindy


5 Clean & Jerks 55/37,5

1 RND of Cindy


4 Clean & Jerks 60/42,5

1 RND of Cindy


3 Clean & Jerks 65/45

1 RND of Cindy


2 Clean & Jerks 70/47,5

1 RND of Cindy


1 Clean & Jerk 75/50

1 RND of Cindy



CF-INTERMEDIATE


STRENGTH


A: Front Squat

*Work up to a heavy set of 3-5

TC: 12'


B: Do 20 unbroken reps @50% of ''A''


WORKOUT


8 Clean & Jerks 20/15

1 RND of Cindy


7 Clean & Jerks 25/17,5

1 RND of Cindy


6 Clean & Jerks 30/20

1 RND of Cindy


5 Clean & Jerks 35/25

1 RND of Cindy


4 Clean & Jerks 40/27,5

1 RND of Cindy


3 Clean & Jerks 45/30

1 RND of Cindy


2 Clean & Jerks 50/32,5

1 RND of Cindy


1 Clean & Jerk 55/35

1 RND of Cindy



MITTWOCH 19/07/2023


CROSSFIT


STRENGTH


Bench Press

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

Pull Ups

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


TC: 15'


WORKOUT


3 RFT


400m Run

21 KB-American Swings 24/16

15 Push Ups

9 Pull Ups



DONNERSTAG 20/07/2023


CROSSFIT


STRENGTH


A: BB-Good Mornings

3 x 8-12


B: DB-RDLs

3 x 10-12


WORKOUT


1 RND of..


50 Wall Balls 10/6

50 Double Unders

50 KB-Russian Swings 24/16

TC: 5'


2' rest


2 RNDs of


25 Wall Balls 10/6

25 Double Unders

25 KB-Russian Swings 24/16

TC: 5'


2' rest


3 RNDs of


15 Wall Balls 10/6

15 Double Unders

15 KB-Russian Swings 24/16

TC: 5'



CF-INTERMEDIATE


STRENGTH


A: BB-Good Mornings

3 x 8-12


B: DB-RDLs

3 x 10-12


WORKOUT


1 RND of..


35 Wall Balls

35 Double Unders

35 KB-Russian Swings

TC: 5'


2' rest


2 RNDs of


17 Wall Balls

17 Double Unders

17 KB-Russian Swings

TC: 5'


2' rest


3 RNDs of


10 Wall Balls

10 Double Unders

10 KB-Russian Swings

TC: 5'



FREITAG 21/07/2023


GESCHLOSSEN!



SAMSTAG 22/07/2023


GESCHLOSSEN!



SONNTAG 23/07/2023


FREE GYM!






MONTAG 10/07/2023


CROSSFIT


STRENGTH


Back Rack Lunges

3 x 7/7


WORKOUT


50cal of choice

10 DB-Box Step Ups

40cal of choice

20 DB-Box Step Ups

30cal of choice

30 DB-Box Step Ups

20cal of choice

40 DB-Box Step Ups

10cal of choice

50 DB-Box Step Ups


*use 1 x 22,5/15kg DB!



DIENSTAG 11/07/2023


CROSSFIT


STRENGTH


12' EMOM

even: 5-7 Hang Power Cleans

odd: 10-12 (Weighted) Push Ups


WORKOUT


For Time:


5 Rounds

5 T2B

5 Wall Ball 10/6

5 KB American Swings 24/16


4 Rounds:

6 T2B

6 Wall Ball 10/6

6 KB American Swings 24/16


3 Rounds:

7 T2B

7 Wall Ball 10/6

7 KB American Swings 24/16


2 Rounds:

8 T2B

8 Wall Ball 10/6

8 KB American Swings 24/16


1 Rounds:

9 T2B

9 Wall Ball 10/6

9 KB American Swings 24/16



CF-INTERMEDIATE


12' EMOM

even: 5-7 Hang Power Cleans

odd: 10-12 (Weighted) Push Ups


WORKOUT


For Time:


4 Rounds:

5 T2B

5 Wall Ball

5 KB American Swings


3 Rounds:

6 T2B

6 Wall Ball

6 KB American Swings


2 Rounds:

7 T2B

7 Wall Ball

7 KB American Swings


1 Rounds:

8 T2B

8 Wall Ball

8 KB American Swings



MITTWOCH 12/07/2023


CROSSFIT


''Kelly''


5 RFT


400m Run

30 Box Jumps

30 Wall Balls 10/6



DONNERSTAG 13/07/2023


CROSSFIT


SKILL


Push Jerk


STRENGTH


12' EMOM

even: 3-5 heavy Push Jerks

odd: 5-7 strict Pull Ups


WORKOUT


For time...


5 Rounds of

10 Sit Ups

5 Deadlifts 50/35

3 Hang Power Cleans 50/35

1 Push Jerk 50/35


into...


3 Rounds of

10 Sit Ups

5 Deadlifts 60/40

3 Hang Power Cleans 60/40

1 Push Jerk 60/40


into...


1 Round of

10 Sit Ups

5 Deadlifts 70/45

3 Hang Power Cleans 70/45

1 Push Jerk 70/45



CF-INTERMEDIATE


SKILL


Push Jerk


STRENGTH


12' EMOM

even: 3-5 Push Jerks

odd: 3-5 eccentric Pull Ups


WORKOUT


For time...


3 Rounds of

10 Sit Ups

5 Deadlifts 30/20

3 Hang Power Cleans 30/20

1 Push Jerk 30/20


into...


2 Rounds of

10 Sit Ups

5 Deadlifts 35/25

3 Hang Power Cleans 35/25

1 Push Jerk 35/25


into...


1 Round of

10 Sit Ups

5 Deadlifts 40/30

3 Hang Power Cleans 40/30

1 Push Jerk 40/30



FREITAG 14/07/2023


CROSSFIT


STRENGTH


12' EMOM

even: 10-12 DB-Bench Press

odd: 6-8 BB-Bent over Rows


WORKOUT


21-15-9-3

Deadlifts*

Burpee-Box Jumps


21 @ 60/40kg

15 @ 80/55kg

9 @ 100/70kg

3 @ 120/80kg



SAMSTAG 15/07/2023


TEAM-WORKOUT


STRENGTH


A: Back Squat

2' for max. reps

1' of rest

*do 3 sets!


B: Front Squat

2' for max. reps

1' of rest

*do 3 sets!


WORKOUT


For time, in teams of 2...


20 Rounds

5 Power Snatches 35/25

6 cal. of choice

7 T2B


Immediately into...


20 Rounds

5 Power Cleans 60/40

6 cal. of choice

7 T2B



SONNTAG 16/07/2023


FREE GYM!

MONTAG 03.07.2023


CROSSFIT


STRENGTH


4 Rounds

12-15 DB-Push Press

12-15 T2B

2' rest


WORKOUT


18' E3MOM


10 cal. Row/Ski

10 American KB Swings 24/16

10 Wall Balls 10/6

10 Push Ups



DIENSTAG 04.07.2023


CROSSFIT


STRENGTH


OH-Squat

5-5-5-5-5


WORKOUT


30 Hang Power Cleans 40/27,5

30 Double Unders

30 Push Ups

30 Double Unders

30 Box Jumps 24/20"

30 Double Unders

30 Hang Power Cleans 50/35

30 Double Unders

30 Box Jumps 24/20"

30 Double Unders

30 Push-Ups

30 Double Unders

30 Hang Power Cleans 60/40


TC: 20'



CF-INTERMEDIATE



STRENGTH


OH-Squat

5-5-5-5-5


WORKOUT


20 Hang Power Cleans 25/17,5

20 Double Unders

20 Push Ups

20 Double Unders

20 Box Jumps 24/20""

20 Double Unders

20 Hang Power Cleans 32,5/22,5

20 Double Unders

20 Box Jumps 24/20""

20 Double Unders

20 Push-Ups

20 Double Unders

20 Hang Power Cleans 40/27,5


TC: 14'



MITTWOCH 05.07.2023


CROSSFIT


STRENGTH


Deadlift

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


WORKOUT


15' to get as far as possible...

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

Devil Press 20/15

150m Run



DONNERSTAG 06.07.2023


CROSSFIT


WORKOUT


10 Deadlifts 80/55


20 cal. of choice

10 Deadlifts 80/55


30 Pull Ups

20 cal. of choice

10 Deadlifts 80/55


400m Run

30 Pull Ups

20 cal. of choice

10 Deadlifts 80/55


50 DB Bench Press 20/15

400m Run

30 Pull Ups

20 cal. of choice

10 Deadlifts 80/55


60 Sit Ups

50 DB Bench Press 20/15

400m Run

30 Pull Ups

20 cal. of choice

10 Deadlifts 80/55


TC: 40'



CF-INTERMEDIATE


WORKOUT


7 Deadlifts


14 cal. of choice

7 Deadlifts 80/55


20 Pull Ups

14 cal. of choice

7 Deadlifts


250m Run

20 Pull Ups

14 cal. of choice

7 Deadlifts


35 DB Bench Press

250m Run

20 Pull Ups

14 cal. of choice

7 Deadlifts


40 Sit Ups

35 DB Bench Press

250m Run

20 Pull Ups

14 cal. of choice

7 Deadlifts 80/55


TC: 30'



FREITAG 07.07.2023


CROSSFIT


STRENGTH


Bench Press

5-5-5-5-5


WORKOUT


10-20-30-40-50

Barbell Thrusters 20/15

150m-150m-150m-150m-150m

Run

10-10-10-10-10

T2B


TC: 20'



SAMSTAG 08.07.2023


TEAM-WORKOUT


STRENGTH


Front Squat

5-5-5-5


Back Squat

4-4-4-4-4


WORKOUT


0-2min.

30/20 cal. of choice


2-4min.

30 Hang Power Snatches 35/25


4-6min.

30 burpees


6-8min.

30 Power Clean and Jerks 35/25


8-10min.

30 Pull Ups


Rest 2' repeat for 3 total rounds!



SONNTAG 09.07.2023


FREE GYM!


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