top of page

WORKOUT KW9

MONTAG 24.01.2020


CROSSFIT


WOD A - ALAP E2MOM [max. 20']

min 1-2: 150m Row + 2 KB-Push Press

min 2-4: 150m Row + 4 KB-Push Press

min 4-6: 150m Row + 6 KB Push Press

*add 2 KB Push Press every RND!

*Women:120m


3‘ Rest


WOD B - ALAP E2MOM [max 20']

min 1-2: 150m Ski + 2 Goblet Squats

min 2-4: 150m Ski + 4 Goblet Squats

min 4-6: 150m Ski + 6 Goblet Squats

*add 2 Burpees every RND!

*Women: 120m


CF-INTERMEDIATE


WOD - for Time "Hefty Hetti"

Buy in: 630m Ski

into: 6 RNDs of

3 Pull Ups or Inverted Rows

6 Push Ups

18 Air Squats


3' Rest


Into 6 RNDs of

3 Burpees

6 Wall Balls

18 Sit Ups

Buy out: 630m Row


Happy Birthday Hetti! :)



DIENSTAG 25.02.2020


CROSSFIT


STRENGTH

Chin Ups

5-5-5-5-5


WOD - for Time in Teams of 2 [cap 30']

Buy in: 2000m Row

*change every 250m

into 4 RNDs of

20 Wall Balls 6/4

20 Deadlifts 50/30

20 Burpees over your Partner - NOT on your Partner ;)

(Split 50/50 - I go you go)

Buy out: 2000m Ski

*change every 250m



MITTWOCH 26.02.2020


CROSSFIT


STRENGTH

15' E3MOM

15 Back Squats


WOD - Team Competition

AFAP in Teams of 2

Row a 5K

*change every 250m

*hold a Wall Sit while your Partner completes 250m!

[cap 25']


CF-INTERMEDIATE


STRENGTH

12' E3MOM

10-12 Back Squats


WOD A - in Teams of 2

Row a 2K

*change every 250m

*hold a Wall Sit while your Partner completes 250m!


3' Rest


WOD B - in Teams of 2

Ski a 2K

*change every 250m

*Plank while your Partner completes 250m!

[Total cap 25']



DONNERSTAG 27.02.2020


STRENGTH

Press Complex

12' E2MOM

5 Strict Press

3 Push Press

2 Push Jerks


WOD - "Cindy" 20' AMRAP

5 Pull Ups

10 Push Ups

15 Air Squats


CF-INTERMEDIATE


STRENGTH

Press Complex

12' E2MOM

5 Strict Press

3 Push Press


WOD - 15' AMRAP

3 Pull Ups

6 Push Ups

9 Air Squats



FREITAG 28.02.2020


CROSSFIT


STRENGTH A

Deadlift TABATA


5' Rest


STRENGTH B

BB-Split Squat TABATA

*change Leg every RND!


WOD - 30' AMRAP in Teams of 2

Ski as far as possible

*one Buddy works on Distance while the other Buddy has to complete one RND of:

12 Thrusters 20/15

9 T2B

6 Box Jumps



SAMSTAG 29.02.2020


FUN DAY


STRENGTH

Front Squat

7-7-7-7-7

*10-15 Goblet Cyclist Squats after each Set


3' Rest


WOD - "Schmalls" for Time


Run 800 meters

Then two rounds of:

50 Burpees

40 Pull-ups

30 One-legged squats

20 Kettlebell swings 24/16

10 Handstand push-ups

Then,

Run 800 meters

*Scaled Version available!


SONNTAG 01.03.2020


Free Gym!

 
 
 

Aktuelle Beiträge

Alle ansehen
WORKOUT KW17

Welcome to April! This month, we’ll focus on building endurance and stamina. MONTAG 21.04.2025 FREE GYM! DIENSTAG 22.04.2025 WORKOUT...

 
 
 
WORKOUT KW16

Welcome to April! This month, we’ll focus on building endurance and stamina. MONTAG 14.04.2025 WORKOUT 5 rounds for time: 15 toes-to-bars...

 
 
 
WORKOUT KW15

Welcome to April! This month, we’ll focus on building endurance and stamina. MONTAG 07.04.2025 WORKOUT For time: 30 box jumps (61/76 cm)...

 
 
 

ความคิดเห็น


bottom of page