Category Archives: WOD


oct

08

2014

WOD 09102014

A. STRENGTH: Strict Toes To Bar 5 x 7-10 reps   B. WOD 2 “FitXAll” 3 Rounds For Time: 20 Kb Swing (24/16kg) 20 Box Jumps 20 Toes To Bar


oct

07

2014

WOD 08102014

“Crossfit Total” 1 Rep Back Squat 1 Rep Press 1 Rep Deadlift


oct

06

2014

WOD 07102014

A. STRENGTH: Strict Pull Ups 3 x Max Reps   B. “Tabata This” Pull Ups Push Ups Sit Ups Squats


oct

05

2014

WOD 06102014

A. STRENGTH: Clean&Jerk 3-3-3-3-3-3   B. For Time: 1 Cluster (45/30kg) 1 Shuttle Sprint 2 Clusters 1 Shuttle Sprint 3 Clusters 1 Shuttle Sprint 4 Clusters 1 Shuttle Sprint … 15 Clusters 1 Shuttle Sprint


oct

02

2014

WOD 03102014

1 Lap (Run or Row 200 Meters) 2 Back Squat (60/40kg) 3 Wallball Shots 4 Muscle-Ups 5 Burpees 6 Toes to Bar 7 Chest-to-Bar Pull-Ups 8 Walking Lunges 9 Box Jumps (80/60cm) 10  Kb Swings (48/32 kg)  


sep

30

2014

WOD 01102014

A. STRENGTH: Deadlift 7-7-7-7-7   B. 4 Rounds for Time: 400 m Row 21 Deadlift (70/50kg) 12 Burpees Facing the Bar


sep

29

2014

WOD 30092014

A. STRENGTH: Shoulder Press 3-3-3-3-3-3   B. 5 Rounds: 20 Push Press (45/30kg) 1 Legless Rope Climb


sep

28

2014

WOD 29092014

A. STRENGTH: Front Squat 5-5-5-5-5 (3″ pause)   B. EMOM 16′: Even min: 5 Squat Clean (70/50kg) Odd min: 5 HSPU + 30 Mountain Climbers



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