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
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