Archiv für den Monat: August 2009

FRIDAY, AUGUST 14

Tonight we have two visitors, one from Canada, one from Geneva.
Welcome James, welcome Euan! Looking forward to workout with you!

Four rounds for time of:

10 burpees
200m sprint
2 climbing pole ascents

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Dedication

Remember: Intensity=results

A sunday treat

At CrossFit Basel, the trainers (Ramon, Dominique, Claudia) recently started the quest to establish personal benchmarks on all the official „girls“ and „new girls“ workouts. CrossFit names specific benchmark workouts after girls names, because the intensity of them reminded Coach Glassman of Hurricanes (more on the practice of naming tropical cyclones).

A complete list of the benchmark WODs can be found on crossfit.com.

Today, we did Cindy:

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats

As many rounds as possible in 20 min.

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After Cindy

WEDNESDAY, AUGUST 5

For time:

20 sumo-deadlift high-pulls
stairways up and down (4 levels) with waterbag (20l) bearhugged
20 sumo-deadlift high-pulls
stairways up and down (4 levels) with waterbag (20l) bearhugged
20 sumo-deadlift high-pulls

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