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!