Category Archives: WOD


oct

13

2014

WOD 14102014

A. SKILLS: Turkish Get Up   B. 3 Rounds For Time: 15 TGU (24/16kg) 30 Kb Swings 400m Run  


oct

12

2014

WOD 13102014

A. STRENGTH: Back Squat 3-3-3-3-3-3   B. EMOM 18′ 1st 1-3 Rope Climb 2nd 3-5 Strict HSPU 3rd 5-7 Back Squat (80/60kg)


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)  



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