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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