+++ ACHTUNG NEUE WEBSITE UND BLOG AUF WWW.STARSHIP.CROSSFITVIENNA.AT +++
Unsere neue Website sowie unseren aktuellen Blog findet ihr ab sofort unter www.starship.crossfitvienna.at
WOD: Mittwoch: 28.08.2013
A. Single arm kettlebell push press (weak arm) 3 RM
B1. AMRAP 7 min:
- 5 Pistols (each leg)
-10 Ground to overhead (15/10kg)
1 min rest
B2. AMRAP 7 min:
- 10 Toes to bar
- 15 Box jumps (61/51cm)
B1. AMRAP 7 min:
- 5 Pistols (each leg)
-10 Ground to overhead (15/10kg)
1 min rest
B2. AMRAP 7 min:
- 10 Toes to bar
- 15 Box jumps (61/51cm)
WOD: Dienstag, 27.08.2013
A. Single leg deadlift: 5x8 (each leg)
B. Team WOD, in teams of 2 for time:
Partner A runs 400m
Partner B is working on an AMRAP of:
- 10 Thrusters (50/35kg)
- 10 Bicycle Situps (10 each leg)
- 10 Mountain Climbers (10 each leg)
Switch every 400m, until every partner has completed 1.600m run.
B. Team WOD, in teams of 2 for time:
Partner A runs 400m
Partner B is working on an AMRAP of:
- 10 Thrusters (50/35kg)
- 10 Bicycle Situps (10 each leg)
- 10 Mountain Climbers (10 each leg)
Switch every 400m, until every partner has completed 1.600m run.
WOD: Montag, 26.08.2013
A. Front Squat 8-8-5-5-5
B. for time:
30-20-10
Burpees
KB Swings (32/24kg) - go heavy!
Goblet Squats (24/16kg)
B. for time:
30-20-10
Burpees
KB Swings (32/24kg) - go heavy!
Goblet Squats (24/16kg)
WOD: Freitag, 23.08.2013:
A. The Muscle Up - Foundation of this elegant movement
B. Tabata: (40/20sec) - 4 Intervalls of:
Push Press (35/25kg)
Jumping Pull Ups
Burpees
KB Swings (24/16kg)
B. Tabata: (40/20sec) - 4 Intervalls of:
Push Press (35/25kg)
Jumping Pull Ups
Burpees
KB Swings (24/16kg)
WOD: Donnerstag, 22.08.2013:
A. Weighted Pull Ups 5x3
B. for time:
1 - 2 - 3 - .... - 9 - 10 Chest to Bar Pull Ups
10 - 9 - 8 - .... - 2 - 1 Hand Release Push ups
B. for time:
1 - 2 - 3 - .... - 9 - 10 Chest to Bar Pull Ups
10 - 9 - 8 - .... - 2 - 1 Hand Release Push ups
WOD: Mittwoch: 21.08.2013
A. Strict Shoulder Press: find your (new) 3 RM
B. “Lungin´ Annie”
for time: 50-40-30-20-10:
- Double Unders
- Situps
- Static Lunges (25/20/15/10/5 each leg)
+++ NEUE WEBSITE IST ONLINE +++
Check out our new Website: http://starship.crossfitvienna.at/
Für alle Mitglieder/Innen bedeutet das, dass Sie sich ab sofort unter dieser Website bei "LOGIN" in der Hauptnavi einloggen.
Der "alte" Blog wird in den kommenden Tagen vom Netz genommen.
Bitte um euer Feedback, bei Fragen stehen wir Euch stets zur Verfügung!
Danke an Philipp W., Sharik und das ganze CrossFit Vienna Team!!!
Für alle Mitglieder/Innen bedeutet das, dass Sie sich ab sofort unter dieser Website bei "LOGIN" in der Hauptnavi einloggen.
Der "alte" Blog wird in den kommenden Tagen vom Netz genommen.
Bitte um euer Feedback, bei Fragen stehen wir Euch stets zur Verfügung!
Danke an Philipp W., Sharik und das ganze CrossFit Vienna Team!!!
WOD: Dienstag, 20.08.2013
A. Squat Clean 5 RM (10-8-5-5-5)
B. for time
4 Man Maker & 1 Turkish Get up (R+L)
100m run backwards
3 Man Maker & 1 Turkish Get up (R+L)
200m run with medball/kb/db
2 Man Maker & 1 Turkish Get up (R+L)
400m run incl. "Rocky Stairs"
1 Man Maker & 1 Turkish Get up (R+L)
800m run
1 Man Maker & 1 Turkish Get up (R+L)
400m run incl. "Rocky Stairs"
2 Man Maker & 1 Turkish Get up (R+L)
200m run with medball/kb/db
3 Man Maker & 1 Turkish Get up (R+L)
100m run backwards
4 Man Maker & 1 Turkish Get up (R+L)
Time cut: 30 min.
B. for time
4 Man Maker & 1 Turkish Get up (R+L)
100m run backwards
3 Man Maker & 1 Turkish Get up (R+L)
200m run with medball/kb/db
2 Man Maker & 1 Turkish Get up (R+L)
400m run incl. "Rocky Stairs"
1 Man Maker & 1 Turkish Get up (R+L)
800m run
1 Man Maker & 1 Turkish Get up (R+L)
400m run incl. "Rocky Stairs"
2 Man Maker & 1 Turkish Get up (R+L)
200m run with medball/kb/db
3 Man Maker & 1 Turkish Get up (R+L)
100m run backwards
4 Man Maker & 1 Turkish Get up (R+L)
Time cut: 30 min.
WOD: Montag, 19.08.2013
A. Sumo Deadlift High Pull 10-10-8-8-8
9 Ring Dips
9 Sumo Deadlift High Pull (35/20kg)
9 Toes to Bar
WOD: Samstag, 17.08.2013
A. Turkish Get up: find your (weak arm) 3 RM
B. AMRAP 4 min:
5 Handstand Push Ups
5 Pistol squats (each leg)
1 min rest
C. AMRAP 4 min:
10 Push ups
10 Goblet Squats (20/12kg)
1 min rest
D. AMRAP 4 min:
15 Push Press (35/20kg)
15 Air Squats
B. AMRAP 4 min:
5 Handstand Push Ups
5 Pistol squats (each leg)
1 min rest
C. AMRAP 4 min:
10 Push ups
10 Goblet Squats (20/12kg)
1 min rest
D. AMRAP 4 min:
15 Push Press (35/20kg)
15 Air Squats
WOD: Freitag, 16.08.2013
A. Split Jerk 8-5-5-3-3
B. 3 rounds for time:
400m run
21 KB Swings (24/16kg)
15 Box Jumps (61/51cm)
9 Pullups
B. 3 rounds for time:
400m run
21 KB Swings (24/16kg)
15 Box Jumps (61/51cm)
9 Pullups
WOD: Donnerstag, 15.08.2013
A. Overhead squat 5x5
B. In teams of 2 complete the following for time:
20 Overhead squats (60/40kg)
40 Hang Power Cleans (60/40kg)
60 Pull ups
80 Wallball Shots (9/6kg)
100 Medball Situps (9/6kg)
Partner 'rests' in KB Front Rack Position. (16/12kg)
B. In teams of 2 complete the following for time:
20 Overhead squats (60/40kg)
40 Hang Power Cleans (60/40kg)
60 Pull ups
80 Wallball Shots (9/6kg)
100 Medball Situps (9/6kg)
Partner 'rests' in KB Front Rack Position. (16/12kg)
WOD: Mittwoch, 14.08.2013
A. Backsquat 5x5 @ 1301
5 x max tuck hold in between sets
B. 7 rounds for time
10 Deadlift (80/60kg)
10 Hand release push ups
5 x max tuck hold in between sets
B. 7 rounds for time
10 Deadlift (80/60kg)
10 Hand release push ups
WOD: Dienstag, 13.08.2013
A. Close Grip Benchpress: 8-5-3-8-5-3 "wave loading", rest 90sec between sets
B. for time:
25 m Bear Crawl
25 Lunges (each leg)
25 T2B
25 Floor Press
25 Superman Raises
25 Hollow Rocks
25 Mountain Climbers (each leg)
25 Medball Cleans
C. Immediately after WOD B. perform an AMRAP of 2 min. max reps Double Unders.
Post your time for B. and max. reps of C.
B. for time:
25 m Bear Crawl
25 Lunges (each leg)
25 T2B
25 Floor Press
25 Superman Raises
25 Hollow Rocks
25 Mountain Climbers (each leg)
25 Medball Cleans
C. Immediately after WOD B. perform an AMRAP of 2 min. max reps Double Unders.
Post your time for B. and max. reps of C.
WOD: Montag, 12.08.2013
A. Thruster: 12-10-8-8-8 (RM)
B. 10 rounds for time:
3 inverted burpees
10 hang squat clean thrusters (35/25kg)
B. 10 rounds for time:
3 inverted burpees
10 hang squat clean thrusters (35/25kg)
WOD: Samstag: 10.08.2013
A. EMOM: 10 min
3 x Ring dips (weighted rings dips/ring dips/band assisted ring dips/weighted box dips/box dips)
B. 4 rounds for time
400m run
20 Wallball Shots (9/6kg)
20 KB Swings (24/16kg)
20 Plate Twists (10/5kg)
3 x Ring dips (weighted rings dips/ring dips/band assisted ring dips/weighted box dips/box dips)
B. 4 rounds for time
400m run
20 Wallball Shots (9/6kg)
20 KB Swings (24/16kg)
20 Plate Twists (10/5kg)
WOD: Freitag, 09.08.2013
A. Push Press 5x3
B. EMOM for 10 min
5 weighted Pullups/Strict Pullups/Neg. Pullups/Neg. Ring Rows
3 min rest
C. AMRAP 7 min:
7 Burpees
7 PushPress (DB/KB/BB)
B. EMOM for 10 min
5 weighted Pullups/Strict Pullups/Neg. Pullups/Neg. Ring Rows
3 min rest
C. AMRAP 7 min:
7 Burpees
7 PushPress (DB/KB/BB)
WOD: Donnerstag, 08.08.2013
A. Squat Clean: find a 1RM and record in log book
B. 4 rounds for times:
6 ground to overhead (60/40kg)
12 broad jumps (try to jump a length of a gym mat)
18 kb swings (24/16kg)
B. 4 rounds for times:
6 ground to overhead (60/40kg)
12 broad jumps (try to jump a length of a gym mat)
18 kb swings (24/16kg)
24 double unders
rest 2 minutes - record each rounds times
rest 2 minutes - record each rounds times
WOD: Mittwoch, 07.08.2013
A. establish a 3 RM 3-Position Power Snatch (Floor, Hang, High Hang)
B. Climb as far as possible in 16min:
B. Climb as far as possible in 16min:
2 one arm dumbbell power snatches (17,5/12,5kg)
2 box jumps (61/51cm)
sprint 100m
2 box jumps (61/51cm)
sprint 100m
each round add 2 reps (2/2/100m - 4/4/100m - 6/6/100m, etc.)
setup position for the dumbbell is below the knee.
WOD: Dienstag, 06.08.2013
A. Deadlift: find a (new) 5 RM
B. "Death by":
Kettlebell Burpee-Deadlift / Swing
B. "Death by":
Kettlebell Burpee-Deadlift / Swing
Montag, 05.08.2013
A. Weighted Pullups/neg. Pullups/kipping Pullups
B. '20 pieces of Angie'
20 rounds for time of:
5 Pullups
5 Pushups
5 Situps
5 Squats
WOD: Samstag, 03.08.2013
"The Bear Complex"
1 Power Clean
1 Front Squat
1 Push Press (front rack)
1 Back Squat
1 Push Press (behind the neck)
Perform the sequence 7 times through without stopping. 5 rounds of the complex will be completed increasing weight each time. Rest as needed between rounds. (approx. 5 min - work on mobility at rest time)
1 Power Clean
1 Front Squat
1 Push Press (front rack)
1 Back Squat
1 Push Press (behind the neck)
Perform the sequence 7 times through without stopping. 5 rounds of the complex will be completed increasing weight each time. Rest as needed between rounds. (approx. 5 min - work on mobility at rest time)
WOD: Freitag, 02.08.2013
A. Skill: Headstand/Handstand/Frog Stand
B. 4 rounds for max. reps. of:
1 min airsquat
1 min situps
1 min step ups (61/51cm)
1 min lateral bar no push up burpees
1 min rest
B. 4 rounds for max. reps. of:
1 min airsquat
1 min situps
1 min step ups (61/51cm)
1 min lateral bar no push up burpees
1 min rest
WOD: Donnerstag, 01.08.2013
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.
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
WOD: Montag, 01.07.2013
A. Front squat: 8-8-5-3-3
B. Tabata (20sec on/10sec off)
pushups
situps
air squats
burpees
score is number of total reps
WOD: Samstag, 29.06.2013
A. Skill: sumo deadlift high pull
B. 3 rounds for time of:
1 min: wallball shots (9/6kg)
1 min: sumo deadlift high pull (35/25kg)
1 min: box jumps (61/51cm)
1 min: push press (35/25kg)
1 min: double unders
1 min rest between rounds
count your total reps each round (3 singles = 1 double under). score is total reps of all 3 rounds.
WOD: Freitag, 28.06.2013
A1. practice the handstand
A2. 3 x max. handstand hold
B. 5 rounds for time:
5 handstand push ups
10 KB/DB renegade rows (5L/5R)
15 hollow rock
20 double unders
25 air squats
Time cut: 20 min
WOD: Donnerstag, 27.06.2013
A. Skill: Hang power clean 5-5-5-5-5
B. EMOM 20min:
EVEN:
2 complexes of:
1 hang power clean
1 front squat
1 shoulder to overhead
(60/40kg)
ODD:
5 box jumps (61/51cm)
5 toes to bar
B. EMOM 20min:
EVEN:
2 complexes of:
1 hang power clean
1 front squat
1 shoulder to overhead
(60/40kg)
ODD:
5 box jumps (61/51cm)
5 toes to bar
WOD: Mittwoch, 26.04.2013
A1. Skill: turkish get up
A2. Skill: kipping pullup
B: Re-Match: 'HELEN'
3 rounds for time:
400m run
21 kettlebell swings 24/16kg
12 pullups
WOD: Dienstag, 25.06.2013
A. Weighted step ups 5-5-5-5-5 (each leg)
B. AMRAP 7 min (Schnupper WOD)
7 wallball shots (9/6kg)
7 burpees
rest 2 min
C. AMRAP 7 min
7 thrusters (42,5/30kg)
7 lateral jumps
B. AMRAP 7 min (Schnupper WOD)
7 wallball shots (9/6kg)
7 burpees
rest 2 min
C. AMRAP 7 min
7 thrusters (42,5/30kg)
7 lateral jumps
WOD: Montag, 24.06.2013
A1: Skill: American
Kettlebell Swing
A2: Skill: Push Press /
Push Jerk
B.
3 minutes:
400m run
in the remaining time: max reps
of kb swing - 24/16kg
rest 1 minute
3 minutes:
100 double unders
in the remaining time
: max
rest 1 minute
3 minutes:
400m run
in remaining time
: max reps of shoulder to overhead
30/20kg
rest 1 minute
3 minutes:
5 pull-ups
10 air squats
WOD: Samstag, 22.06.2013
A. Skill: Backsquat 1RM
B. 4 rounds for time:
Run 400m
20 situps
15 over the bench jumps
10 pistols (alternating)
5 strict pullups
Time cut: 30min
WOD: Freitag, 21.06.2013
A. Skill: Squat clean
B. AMRAP 3x5 min, 1 min rest between sets
5 Squat clean
7 Floor press
9 Toes to bar
ACHTUNG: Die 16.30 Stunde am Donnerstag, 20.06.2013 fällt aus, da keine Anmeldungen vorhanden sind.
ACHTUNG: Die 16.30 Stunde am Donnerstag, 20.06.2013 fällt aus, da keine Anmeldungen vorhanden sind.
WOD: Donnerstag, 20.06.2013
A. Skill: Overhead Squat 5-5-5-5-5
B: for time in teams of 2:
40-30-20-10
burpee box jumps
overhead squats (45/30kg)
pull-ups
thrusters (45/30)
B: for time in teams of 2:
40-30-20-10
burpee box jumps
overhead squats (45/30kg)
pull-ups
thrusters (45/30)
WOD: Mittwoch, 19.06.2013
A: Skill: Shoulder Press/Push Press/Push Jerk
B: Perform 5 sets for max reps shoulder to overhead.
Start with shoulder press until you fail. Once reached, change to push press. Once push press failure reached, do push jerk.
Score is max reps per set. Try and record how many SP, PP and PJ performed.
Rest 2 min between sets
WOD: Dienstag, 18.06.2013
A. Skill: Deadlift: Find your (new) 3 RM Deadlift
B. For time:
7 rounds of:
10 Deadlift
10 Push ups
WOD: Montag, 17.06.2013
A. Skill: rowing technique & medball clean
B. 0ne person is rowing for 250m and is the timer for all others. The timer is changing every 250m
the others work in groups of 1-4 for max reps of:
overhead lunges
flutter kicks
bumper plate ground to overhead
medball cleans
Change exercise every 250m
work as long, as the rower has reached 4.000m
WOD: Samstag, 15.06.2013
Liebe StarshipperInnen!
Anbei das WOD für Samstag, 15.06.2013 falls wir die 500 Likes bis morgen früh nicht schaffen.
Wie einige von Euch heute schon mitbekommen haben, haben wir vorübergehend einen Concept 2 Rower in der Box stehen, da wir am Montag ein Schnupper Workout mit Radio Antenne Wien haben, wo sich der Moderator auf einen Ruder Wettkampf vorbereitet und CrossFit als Vorbereitung auf seinen Wettkampf versuchen möchte.
Daher gibts morgen folgendes WOD, falls wir unter 500 bleiben:
A. Skill: Rowing technique, Medball Clean
B. 0ne person is rowing for 250m and is the timer for all others. The timer is changing every 250m
the others work in groups of 3 or 4 for max reps of:
overhead lunges
flutter kicks
bumper plate ground to overhead
medball cleans
work as long, as every student has rowed 250m for 1 time
Falls wir die 500 Likes noch schaffen gibts morgen "FILTHY FIFTY"!
WOD: Freitag, 14.06.2013
A. Skill: Push press
B1. 7min for max reps burpees
2min rest
B2. 2min for max reps sit-ups
1min rest
B3. 1 min for max reps air-squats
WOD: Donnerstag, 13.06.2013
A. Skill: Kettlebell Clean
B. for time:
Buy in:
1 round around the park
21/15/9
KB Swings (32/24kg)
Goblet Squats (32/24kg)
Box Jumps
Check out:
1 round around the park
WOD: Mittwoch, 12.06.2013
A: Weighted Pull-up/Negative Pull-up
5-5-5-5-5
B: Benchmark WOD:
ANNIE
50-40-30-20-10
Double unders
Sit-ups
5-5-5-5-5
B: Benchmark WOD:
ANNIE
50-40-30-20-10
Double unders
Sit-ups
WOD: Dienstag, 11.06.2013
A:
Skill: Pistol Squat / Bulgarian Split Squat
B:
For time:
Complete 100 reps of:
Sumo Deadlift High Pull
On the minute start with 5 bar facing burpees, rest of the minute you have time for SDLHP
WOD: Freitag, 07.06.2013
5 rounds for time of:
15 reverse Lunges
12 Box jumps
9 Burpees
6 Pullups
3 Handstand Push ups
WOD: Donnerstag, 06.06.2013
A. Skill: Backsquat 8-8-8-8-8RM
B. 3 rounds for max reps of:
1min Barbell wipers (50/30kg)
1min Double unders
1min Superman raises
1min Backsquats (60% of A.)
1min rest between each round
WOD: Mittwoch, 05.06.2013
A. Skill: High Box Jump
B. for time:
25-20-15-10-5
KB Swings (24/16kg)
Tuck Jumps
Situps
after every round perform one round bear crawl in the gym
WOD: Dienstag, 04.06.2013
A. Skill: Deadlift
Find a heavy triple in 15min
B. 16min EMOM
ODD Minutes:
3 deadlifts (85% of Workout A.) & 5 burpees
EVEN Minutes:
7 thrusters (50kg/30kg)
WOD: Montag, 03.06.2013
A. Skill: Hang Squat Clean
B. For time:
21 Hang Squat Cleans
15 Hang Squat Cleans
9 Hang Squat Cleans
9 Knees to ellbows
15 Knees to ellbows
21 Knees to ellbows
B. For time:
21 Hang Squat Cleans
15 Hang Squat Cleans
9 Hang Squat Cleans
9 Knees to ellbows
15 Knees to ellbows
21 Knees to ellbows
WOD: Samstag, 01.06.2013
A.
Skill: The
Turkish Get up
B.
15 Minutes
AMRAP:
Climb a
ladder as far as you can of:
1 Turkish
get up (R+L)
1 weighted
lunges (R+L)
1 oblique
plate twist (R+L)
2 / 2 / 2
3 / 3 / 3
(...)
Abonnieren
Posts (Atom)