Archiv für den Monat: Juli 2009

WEDNESDAY, JULY 15

Enjoy it:

600m run
30 push presses
30 box jumps
500m row
20 pull-ups
20 burpees
600m run
10 deadlifts
10 knees to elbow
500m row

Post time and load to comments.

MONDAY, JULY 13

Complete as many rounds in eight minutes as you can of:

4 push-ups
8 kettlebell sumo-deadlift high-pulls
12 kettlebell swings

Every repetition counts to determine a final score.

Post load and score to comments.

facetowallsquat

FRIDAY, JULY 10

Again, it’s time for a

Benchmark day:

compare to monday-june-8

Girls:

Three rounds for time of:

10 push ups
20 sit-ups
30 squats
40 swings

Men:

Four rounds for time of:

10 pull-ups
20 push-ups
30 sit-ups
40 squats

Post time to comments.

WEDNESDAY, JULY 8

In this workout you move from each of four stations after a minute. This is a four-minute round from which a one-minute break is allowed before repeating. We do three rounds. The stations are:

1. squats (reps)
2. dips (reps)
3. sumo-deadlift high-pull (reps)
4. row (calories)

The clock does not reset or stop between exercises. On call of „rotate,“ the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Post score and load to comments.

Trainer-WOD

„Chelsea“

Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. Can you continue for thirty minutes? Twenty minutes? How about 10?

Dino 3 rounds.
Claudia 4 rounds.
Ramon 9 rounds.

Guests from the USA, first muscle-up

Michelle and Joe from Connecticut/USA came to see CrossFit Basel. I hope, you enjoyed the WOD, even so the exercises I chose weren’t your favorite ones!

Good news, finally the first (kipping) muscle-up for me, man, that was a long way to go.

See you

Ramon