A. Overhead Squat 5-5-5-5-5 + 3 SOTS presses (keep the bar in the frontal plane)
B. in teams of two:
100 Overhead Squats
100 Wipers
100 Burpees
partner rests in paleo seat, switch whenever you need to.
WOD: Mittwoch, 31.07.2013
A. Jumping back squats 5RM
B. AMRAP 15 min of:
1 Rocky stairs run (short)
4 Handstand Push-ups
6 Pistol squats (3R/3L)
8 Toes to Bar
10 Tuck jumps
B. AMRAP 15 min of:
1 Rocky stairs run (short)
4 Handstand Push-ups
6 Pistol squats (3R/3L)
8 Toes to Bar
10 Tuck jumps
CrossFit Games Masters WOD, Dienstag, 30.07.2013
A. Deadlift 5x15
B. CrossFit Games Masters WOD 4
Deadlift / Box-Jumps
21 - 15 - 9
Men (142,5/125/115/102,5/92,5kg - 76/76/76/61/51cm)
Women (92,5/85/75/65/57,5kg - 61/61/51/51/36cm)
Alterklassen: 40-44/45-49/50-54/55-59/60+
B. CrossFit Games Masters WOD 4
Deadlift / Box-Jumps
21 - 15 - 9
Men (142,5/125/115/102,5/92,5kg - 76/76/76/61/51cm)
Women (92,5/85/75/65/57,5kg - 61/61/51/51/36cm)
Alterklassen: 40-44/45-49/50-54/55-59/60+
WOD: Montag, 29.07.2013
A. Strict Shoulder Press 1RM
B. for time:
10,9,8,....,2,1 thrusters (42,5/30kg)
1,2,3,....,9,10 strict pull-ups
CrossFit Games Masters WOD, Samstag, 27.07.2013
Messt euch mit der Elite der CrossFit Games Masters Athleten der CF Games 2013!!!
'NANCY'
5 rounds for time:
400m run
15 Overhead Squats (42,5/30kg / 30/20kg)
WOD: Freitag, 26.07.2013
A. Find your 5 RM thruster
B. For time:
100m Farmers Walk (24/16kg)
30 Push Press (40/25kg)
200m run
30 Box Jumps (61/51cm)
400m run incl. 1x"Rocky" Stairs
30 Front squats (40/25kg)
200m run
30 Wallball Shots (9/6kg)
100m Farmers Walk (24/16kg)
B. For time:
100m Farmers Walk (24/16kg)
30 Push Press (40/25kg)
200m run
30 Box Jumps (61/51cm)
400m run incl. 1x"Rocky" Stairs
30 Front squats (40/25kg)
200m run
30 Wallball Shots (9/6kg)
100m Farmers Walk (24/16kg)
WOD: Donnerstag, 25.07.2013
A. KB Skills
B. In 15min. climb a ladder as far as you can of:
2 Push ups
2 KB/DBClean (R/L)
2 KB/DB Push Press (R/L)
2 KB/DB Push Jerk (R/L)
4 Push ups
4 KB/DBClean (R/L)
4 KB/DB Push Press (R/L)
4 KB/DB Push Jerk (R/L)
6 Push ups
6 KB/DBClean (R/L)
6 KB/DB Push Press (R/L)
6 KB/DB Push Jerk (R/L)
8...
10...
etc...
B. In 15min. climb a ladder as far as you can of:
2 Push ups
2 KB/DBClean (R/L)
2 KB/DB Push Press (R/L)
2 KB/DB Push Jerk (R/L)
4 Push ups
4 KB/DBClean (R/L)
4 KB/DB Push Press (R/L)
4 KB/DB Push Jerk (R/L)
6 Push ups
6 KB/DBClean (R/L)
6 KB/DB Push Press (R/L)
6 KB/DB Push Jerk (R/L)
8...
10...
etc...
WOD: Mittwoch, 24.07.2013
A. Hang Power Snatch 5RM
B. In teams of 2:
16 min AMRAP:
Partner A runs 400m while Partner B is working on an AMRAP of:
5 Hang Power Snatches
10 Front Squats
15 V-Ups
When A is returning to the Gym switch exercises and A is continuing to work on the AMRAP while B is running the 400m....
Total score is number of reps of the AMRAP.
B. In teams of 2:
16 min AMRAP:
Partner A runs 400m while Partner B is working on an AMRAP of:
5 Hang Power Snatches
10 Front Squats
15 V-Ups
When A is returning to the Gym switch exercises and A is continuing to work on the AMRAP while B is running the 400m....
Total score is number of reps of the AMRAP.
*** 11.30 STUNDE HEUTE, DIENSTAG, 23.07.2013 ENTFÄLLT, KEINE ANMELDUNGEN ***
*** 11.30 STUNDE HEUTE, DIENSTAG, 23.07.2013 ENTFÄLLT, KEINE ANMELDUNGEN ***
WOD: Dienstag, 23.07.2013
A. Deadlift 8-8-8-8-8 (3sec descent)
B. 3 rounds of:
1 stair run
10 deadlift (approx. 70% of 1RM)
10 HSPU
10 Ring dips
10 deadlift (approx. 70% of 1RM)
10 HSPU
10 Ring dips
cash ot: 50 double unders
WOD: Montag, 22.07.2013
A. 5 rounds:
Front Squat x6 @60% of 1RM (@3011)
Weighted KB sit-up x5
B. for time:
50 Burpee Pullups
C. Finisher: max airsquats in 2 min
Front Squat x6 @60% of 1RM (@3011)
Weighted KB sit-up x5
B. for time:
50 Burpee Pullups
C. Finisher: max airsquats in 2 min
WOD: Samstag, 20.07.2013
A. Turkish Get Up: 12 min to find a (new) 1RM
B. EMOM 20 min:
Start every min with 1 TGU (R/L) with approx. 70% of A.
Even min: max reps KB Swings (24/16kg)
Odd min: max reps Goblet Squats (24/16kg)
B. EMOM 20 min:
Start every min with 1 TGU (R/L) with approx. 70% of A.
Even min: max reps KB Swings (24/16kg)
Odd min: max reps Goblet Squats (24/16kg)
*** 13.00 STUNDE HEUTE, FREITAG, 19.07.2013 ENTFÄLLT, KEINE ANMELDUNGEN ***
*** 13.00 STUNDE HEUTE, FREITAG, 19.07.2013 ENTFÄLLT, KEINE ANMELDUNGEN ***
WOD: Freitag, 19.07.2013
A. Clean&Jerk 8-8-5-3-3 (RM)
B. "Barbara´s little sister"
5 rounds for time:
10 pull-ups
15 push-ups
20 sit-ups
25 squats
rest 60 sec between each round
B. "Barbara´s little sister"
5 rounds for time:
10 pull-ups
15 push-ups
20 sit-ups
25 squats
rest 60 sec between each round
*** 11.30 STUNDE HEUTE, DONNERSTAG, 18.07.2013 ENTFÄLLT, KEINE ANMELDUNGEN ***
*** 11.30 STUNDE HEUTE, DONNERSTAG, 18.07.2013 ENTFÄLLT, KEINE ANMELDUNGEN ***
WOD: Donnerstag, 18.07.2013
A. High Jump/Broad Jump
B. 21-15-9
Overhead Lunges (each leg)
Burpees
Box Jumps
After the first round (21reps) sprint 100m
After the second round (15reps) run (fast) 200m
After the third round (9reps) complete the WOD with a quick 400m run
WOD: Mittwoch, 17.07.2013
A. Overhead Squat
B. for times, in teams of 2:
try to use one single barbell with 50/35kg (rxd)
8 overhead squats
16 shoulder presses
24 push presses
32 push jerks
40 front squats
48 back squats
56 deadlifts
B. for times, in teams of 2:
try to use one single barbell with 50/35kg (rxd)
8 overhead squats
16 shoulder presses
24 push presses
32 push jerks
40 front squats
48 back squats
56 deadlifts
WOD: Dienstag, 16.07.2013
A. Skill: Hang Power Snatch
B: EMOM 10 min:
3/4/5 Hang Power Snatches
C: 10 min of "Cindy"
AMRAP:
5 Pull-ups
10 Push Ups
15 Squats
B: EMOM 10 min:
3/4/5 Hang Power Snatches
C: 10 min of "Cindy"
AMRAP:
5 Pull-ups
10 Push Ups
15 Squats
WOD: Donnerstag, 11.07.2013
A. Push Jerk
8-5-3-8-5-3 'wave loading'
B. for time:
25 Ground to overhead (60/40kg)
50 Push-ups
75 Lunges
100 Double unders
8-5-3-8-5-3 'wave loading'
B. for time:
25 Ground to overhead (60/40kg)
50 Push-ups
75 Lunges
100 Double unders
WOD: Mittwoch, 10.07.2013
A. Bent over Row 3x8
B. Team WOD: in Teams of two, for time:
400m Run / Situps
400m Run / Wall Balls (9/6kg)
400m Run / Kettlebell Swings (24/16kg)
400m Run / Box Jumps (61/51cm)
*Athlete #1 completes the 400m Run while Athlete #2 completes as many Situps as possible. After each athlete has completed BOTH the 400m Run and the Situps, they will continue on to the 400m Run/Wallball, Run/ KB Swings, Run/Box Jumps, using the same format.
SCORE = 1.500-sec+total # of REPS completed. (Time cut 25min)
WOD: Dienstag, 09.07.2013
A. Find your new 5RM (10-8-5-5-5) Push Press
B. Using a single barbell for the entire workout, complete for time:
21 Push Press (42,5/30kg)
18 Front Rack Lunges (9/side, done in place with BB in the front rack position)
15 Push Press
12 FR Lunges
9 Push Press
6 FR Lunges
3 Push Press
WOD: Montag, 08.07.2013
A: Jumping Squats 3xmax reps (20/15kg)
B: for time:
Complete 100 deadlifts
EMOM start with 5 plate burpees.
B: for time:
Complete 100 deadlifts
EMOM start with 5 plate burpees.
WOD: Samstag, 06.07.2013
A. Skill: Medball clean
B. In teams of two:
Carry 2 heavy kettlebells/dumbbells for 400m.
You can switch whenever you want, but the weight may not touch the ground. Every time the weight touches the ground each member has to perform 5 burpees after the WOD.
When you return to the gym, perform 150 medball Cleans as a team. While one member is working with the medball, the Other member 'rests' in plank hold. Switch whenever you want.
When you reached 150 medball cleans, go for another 400m with the kettlebell/dumbbell.
Enjoy! ;-)
WOD: Freitag, 05.07.2013
A: Power Clean 8-8-5-3-3 RM
B: Climb a ladder as far as you can in 16min
1 Man Maker
1 weighted lunge (R/L)
2 Man Maker
2 weighted lunges (R/L)
3 Man Maker
3 weighted lunges (R/L)
4 ...
4 ...
B: Climb a ladder as far as you can in 16min
1 Man Maker
1 weighted lunge (R/L)
2 Man Maker
2 weighted lunges (R/L)
3 Man Maker
3 weighted lunges (R/L)
4 ...
4 ...
WOD: Donnerstag, 04.07.2013
A.
5x5 weighted/strict/band/negative pullups
B.
Run 400m25 wallball shots (9/6kg)
25 situps
25 wallball shots
25 pullups
25 wallball shots
25 pushups
25 wallball shots
Run 400m
WOD: Mittwoch, 03.07.2013
Benchmark WOD 'CrossFit Total':
Find your (new):
Backsquat 1RM
Strict Press 1RM
Deadlift 1RM
WOD: Dienstag, 02.07.2013
A. Find your 3RM thruster
B1. 5 min AMRAP
10 box jumps
10 thrusters
1min rest
B2. 5 minutes AMRAP
5 pull-ups
10 kettlebell swings
1min rest
B3. 5 min AMRAP
25m shuttle sprints (counts 5 reps)
10 toes to bar
Score is total number of reps of B1+B2+B3
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