Freitag, 21. September 2018

WOD

For time:

30 Dumb bell snatchtes (20/15kg)
10 Dumb bell thrusters
20 Dumb bell sntaches
20 Dumb bell thrusters
10 Dumb bell snatches
30 Dumb bell thrusters

„Confidence comes from discipline and training.“ – Robert Kiyosaki

Donnerstag 20. September 2018

WOD

For time in teams of 2:

1400 / 1000m row
60 box jumps (61/51)
60 pull ups
1400 / 1000m row
40 chest to bar pull ups
40 box jumps over
1400 / 1000m row
20 bar muscle ups
20 burpee box jumps over

“Learning never exhausts the mind.” ― Leonardo da Vinci

Benchmark Woche 10. September – 16. September 2018 / Benchmark Week September 10 – September 16 2018

Es ist soweit – die nächste Benchmark Woche steht an!

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In vier Übungen könnt Ihr Euren neuen 1 Rep Max ermitteln:

  • Backsquat
  • Deadlift
  • weighted push ups
  • Chin ups

Nebst dem Kraftteil könnt Ihr Vollgas geben und Eure bisherige Bestzeit im Workout Baseline, Helen, Diane und Kelly schlagen! Zur Erinnerung und zur mentalen Vorbereitung findet Ihr die Workouts unten aufgelistet.

CrossFit Basel Baseline:

For time:
500m Row
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

CrossFit Girls Workout Kelly (3 Runden):

Three rounds for time:
400m run
30 Box jumps
30 Wall ball

CrossFit Girls Workout Helen:

Three rounds for time:
400m run
21 Kettle bell swings (24/16)
12 Pull ups

CrossFit Girls Workout Diane:

For time:
21-15-9
Deadlift (100/70)
Handstand push ups

Wir freuen uns auf eine Woche voller neuer Bestleistungen! Eure bisherigen Resultate zu den Workouts findet Ihr hier.

Die Resultate zu euren bisherigen Kraftwerten findet ihr auf eurem ZenPlanner Account unter Workouts. Die neuen Resultate könnt ihr dort erfassen.

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The next Benchmark Week is ahead – time to show off your personal bests!

Top your Personal Records in four exercises:

  • Backsquat
  • Deadlift
  • weighted push ups
  • Chin ups

Besides the Strength Part you will go all out and bury your previous WOD score and set a new best time in Baseline, Diane, Kelly and Helen. As a reminder and for your mental preparation, you can find the WOD’s listed below:

CrossFit Basel Baseline:

For time:
500m Row
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

CrossFit Girls Workout Kelly (3 Rounds):

Three rounds for time:
400m run
30 Box jumps
30 Wall ball

CrossFit Girls Workout Helen:

Three rounds for time:
400m run
21 Kettle bell swings
12 Pull ups

CrossFit Girls Workout Diane:

For time:
21-15-9
Deadlift (100/70)
Handstand push ups

We are looking forward to a week full of epic performances. You can find your previous results in the workout tab on your zenplanner account. If you want to track your new results you can do so there.

Samstag, 8. September 2018

WOD

In teams of 2 – for time:

80/60 Calories airdyne
80 Double kettle bell clean and jerk (24/16)
80/60 Calories airdyne

“Whoever said, ‘It’s not whether you win or lose that counts,’ probably lost.” – Martina Navratilova

Freitag, 7. September 2018

WOD

10 Minutes AMRAP:

300m Row
12 Toes to bar
50 Double unders

„It’s that preparation that goes into each week. We have a term: ‚Trust your training, trust your teammate, and trust yourself.“ – Dan Quinn