top of page

MONTAG 25.12.2023


FREE GYM!



DIENSTAG 26.12.2023


FREE GYM!



MITTWOCH 27.12.2023


BODYWEIGHT


SKILL/STRENGTH


15’ Work on your Wall Walk


WORKOUT


E3MOM for 10 Rounds

30 Air Squats

20 Sit ups

10 Burpees


CROSSFIT


STRENGTH


Deadlift E2MOM

5-5-3-3-3-3-3


WORKOUT


12' AMRAP


4 Pull-ups

8 Burpee Box Jumps

12 cal Row/Ski

directly after Timecap

100 Lunges



DONNERSTAG 28.12.2023


STRENGTH


6 Push Press Every 1’30’’ - 4 Sets

6 Strict Press E2MOM - 4 Sets


WORKOUT


50-40-30-20

Cal. Row/Ski

10-8-6-4

Snatch

*Rest 1’30’’ after the Snatches


CF-INTERMEDIATE

by coach!



FREITAG 29.12.2023

STRENGTH


Front Squat

4-4-4-4-4-4

*20m Single DB-Farmers Carry (each Side) after each Set

WORKOUT


4 ROUNDS - 3’ WORK/1’ REST


3’ AMRAP


4 Hand release Pushups

6 alternating DB Front Rack Lunge

8 alternating DB Snatch

use a 22,5/15 DB

1’ Rest



SAMSTAG 30.12.2023


FREE GYM!



SONNTAG 31.12.2023


SILVESTER WOD


STRENGTH


A: CLEAN LADDER FOR TIME


MALE:

40-50-60-70-80kg

5-4-3-2-1 Reps


FEMALE

30-35-40-45-50kg

5-4-3-2-1 Reps


B: DEADLIFT - FIND YOUR 1RM



WORKOUT


For time, in teams of 2, I go you go...


31 Push Press

31 Pull ups

31 Snatches

31 Sit ups

31 T2B

31 Push ups

31 Box Jumps

31 Front Squats

31 Double Unders

31 Thrusters

31 Front Rack Lunge

31 Burpees


Cash out:

Team does 2023m Row/Ski



MONTAG 18.12.2023


CROSSFIT


STRENGTH


A: Strict Press

5-5-5


B: Bent over Row

5-5-5


C: Accumulate a 2’30’’ Plank

TC: 5’


WORKOUT


For time...


30-20-10

Deadlift 80/55

Box Jump 24/20



DIENSTAG 19.12.2023


CROSSFIT


STRENGTH


Deficit Deadlift

On every 1’30’’ for 9'

5 Deadlift (70-75% of 1RM)


WORKOUT


"CINDY"


20’ AMRAP

5 Pull ups

10 Push ups

15 Air Squats



CF-INTERMEDIATE

by coach



MITTWOCH 20.12.2023


CROSSFIT


STRENGTH


Front Squat

5-5-5-5


SKILL


10’ Work on your Kip/Pull up


WORKOUT


3 Rounds 1’ per Station (45’’ Work - 15’’ Rest)


KB Swings russian 24/16

Row for cal

Sumo Deadlift High Pull (KB 24/16)

Box Jumps

Wall Balls 10/6

Rest



DONNERSTAG 21.12.2023


X-MAS PARTY-WARM UP!


CROSSFIT


STRENGTH


A: DB Biceps Curl

4 Sets 12-15 Reps


B: DB Chest-supported Row

4 Sets 12-15 Reps


WORKOUT


In Teams of 4


2 Partners Work, 2 Rest switching each Round


Buy in: 4 Rounds of...

10 synchro Air Squats

10 synchro Med Ball Cleans 10/6

10 synchro Med Ball Sit ups 10/6


Pair A:

40 Single Dumbbell Snatch 22,5/15

10 Synchro Dumbbell Goblet Squat 22,5/15


Pair B:

40 Single Dumbbell Snatch 22,5/15

10 Synchro Dumbbell Goblet Squat 22,5/15


Pair A:

30 Single Dumbbell Snatch 22,5/15

8 Synchro Dumbbell Goblet Squat 22,5/15


Pair B:

30 Single Dumbbell Snatch 22,5/15

8 Synchro Dumbbell Goblet Squat 22,5/15


Pair A:

20 Single Dumbbell Snatch 22,5/15

6 Synchro Dumbbell Goblet Squat 22,5/15


Pair B:

20 Single Dumbbell Snatch 22,5/15

6 Synchro Dumbbell Goblet Squat 22,5/15


Cash out: Whole Team: 100 synchro Burpees



FREITAG 22.12.2023


WEIHNACHTSFEIER! 🥳



SAMSTAG 23.12.2023


FREE GYM!



SONNTAG 24.12.2023


FREE GYM!


MERRY CHRISTMAS! 🎄

MONTAG 11/12/2023


CROSSFIT


STRENGTH


A: 10’ EMOM

5 Front Squats (starting from the Floor) (60-70% of 1RM)


B: Accumulate a 2’30’’ Deadhang

TC: 5’


WORKOUT


12’ AMRAP


10 Push Press 43/30

10 Back Rack Lunge 43/30

10 Slam Balls 20/10



DIENSTAG 12/12/2023


CROSSFIT


STRENGTH


EMOM 10’

6 Deadlifts (60-70% of 1RM)


WORKOUT


20’ AMRAP


20 Single-under crossovers

10 Burpee Pull-ups

12 Sit-ups



CF-INTERMEDIATE

by coach



MITTWOCH 13/12/2023


CROSSFIT


STRENGTH


A: Hip Thrust

12-12-12-12


B: Bulgarian Split Squats

5 x 6/6


WORKOUT


10' AMRAP


2-4-6-8-10-....


Push-Ups

Air Squats



DONNERSTAG 14/12/2023


CROSSFIT


STRENGTH


A: Bent over Row (Barbell)

8-8-6-6-4-4


B: DB-Romanian Deadlift

10-10-10-10



WORKOUT


For Time...


50 Lunges

50 Air Squats

50 Box Step ups


3’ Rest


50 Box Step ups

50 Air Squats

50 Lunges



CF-INTERMEDIATE

by Coach



FREITAG 15/12/2023


CROSSFIT


STRENGTH


A: Inverted Row

12-12-12-12


B: Front Rack Lunges (Barbell)

5 x 5/5


WORKOUT


3 Rounds for time...


20 KB-Swings russian 24/16

20 Hand Release Push-ups



SAMSTAG 16/12/2023


TEAM WORKOUT


STRENGTH


A: Pendlay Row

8-8-8-8-8


B: 10' EMOM

6 Deadlift (62-72% of 1RM)


WORKOUT


350 cal. Row in Teams of 2

Partner 1

Max cal. Row/Ski

Partner 2

10 Bar facing Burpees

10 Thruster 43/30

20 Single-under crossovers


*Change every Time Partner 2 has done 1 Round

The Wod is done when you reach 350 cal.



SONNTAG 17/12/2023


FREE GYM!

bottom of page