Autor: CFMZ Kids

Donnerstag, 22. August 2019

WOD

“Invictus Baseline Interval Test”
Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (9/6 kg)

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Mittwoch, 21. August 2019

Am Samstag findet bei uns kein Training statt – bei CrossFit KH findet ein Friends Throwdown statt, bei dem viele unserer Mitglieder mitmachen. Kommt einfach auch vorbei 😉

 

WOD

Three rounds for time of:
800 Meter Run
10 Overhead Squats (155/105 lbs)
15 Burpees Over the Barbell
20 Abmat Situps

Dienstag, 20. August 2019

Strength

Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 3 reps @ 75%
*Set 5 – 2 reps @ 80%
*Set 6 – 2 reps @ 85%

 

WOD

Every 6 minutes, for 18 minutes (3 sets) for times:
30/20 Calories of Rowing
20 Chest-to-Bar Pull-Ups
30 Walking Lunges with DB/KB Farmer’s Carry (24/16 kg)

Samstag, 17. August 2019

WOD

In teams of two, complete the following as quickly as possible, partitioning the reps as you see fit:
1.600 Meter Med-Ball Relay Run
50 Strict Pull-Ups
100 Kettlebell Swings
100 Burpee Box Jump-Overs
100 Kettlebell Swings
50 Strict Pull-Ups
1.600 Meter Med-Ball Relay Run

 

Donnerstag, 15. August 2019

Strength

Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 6 reps @ 80%
*Set 5 – 6 reps @ 80%
*Set 6 – 6 rep @ 80%
Rest 2-3 minutes between sets.

 

WOD

For time:
1.000 Meter Row
50 Alternating Pistols
50 Alternating Dumbbell Snatches (25/15 kg)
50 Goblet Squats (25/15 kg)

Mittwoch, 14. August 2019

Strength

Six sets of:
Push Press x 3 reps @ 11X2
Rest 2 minutes

Note the tempo – you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight.

 

WOD

Every minute, on the minute, for 16 minutes (4 sets) for max reps:
Minute 1 – 45 seconds of Assault Bike (for calories)
Minute 2 – 45 seconds of Double-Unders
Minute 3 – 45 seconds of Strict Handstand Push-Ups
Minute 4 – 100 Meter Recovery Jog/Walk

Dienstag, 13. August 2019

WOD

Every 4 minutes, for 32 minutes (8 sets) for total load:
400 Meter Run
8 Shoulder to Overhead

The barbell should be taken from the ground. Note the load used and reps completed for each set, then total up the load successfully lifted over the course of the eight sets.