Archiv für den Monat: Juli 2012

MITTWOCH, 1. AUGUST

Drei Runden auf Zeit:
 
400m Sprint
20 Kettlebell Push-Press
30 Kettlebell Walking Lunge
 
Männer 24kg, Frauen 16kg.
 
Schreib das verwendete Gewicht und deine Zeit in die Kommentare.
 
SWISS CROSSFIT TEAM CHALLENGE IS COMING SOON!
 

Teamwork

Teamwork


Three rounds for time:
 
400m Sprint
20 Kettlebell Push-Press
30 Kettlebell Walking Lunge
 
Men 24kg, Women 16kg.
 
Post load and time to comments.
 
Teamwork

Teamwork


DIENSTAG, 31. JULI

Auf Zeit, in Teams von 4 Personen:
 
140 Kettlebell Swings (32/24kg)
120 Burpees
100 Kettlebell Snatch (20/12kg)
80 Push-ups
60 Frontkniebeugen (40/25kg)
40 Dips
60 Push-Press (40/25kg)
80 Pull-ups
100 Kettlebell Clean (24/16kg)
400 Double Unders
 
Schreibt eure Zeit und Gewichte in die Kommentare.
 

Hit that tire!

Hit that tire!

For time in teams of 4:
 
140 Kettlebell Swings (32/24kg)
120 Burpees
100 Kettlebell Snatch (20/12kg)
80 Push-ups
60 Front Squats (40/25kg)
40 Dips
60 Push-Press (40/25kg)
80 Pull-ups
100 Kettlebell Clean (24/16kg)
400 Double Unders
 
Post your time and load to comments.
 
Hit that tire!

Hit that tire!

MONTAG, 30. JULI

Auf Zeit, 21 – 15 – 9 Wiederholungen von:
 
Box Jumps
Kettlebell Swings (32/24kg)
Ring Dips
 
Schreibe deine Zeit und das verwendete Gewicht in die Kommentare.
 

Coach likes climbing walking lunge, clients not (yet).

Coach likes climbing walking lunge, clients not (yet).


For time, 21 – 15 – 9 repetitions of:
 
Box Jumps
Kettlebell Swings (32/24kg)
Ring Dips
 
Post your time and load to comments.
 
Coach likes climbing walking lunge, clients not (yet).

Coach likes climbing walking lunge, clients not (yet).

SONNTAG, 29. JULY

WOD: „Sunday Fever“

5 Runden auf Zeit von:

5 Handstand Push-ups
6 Turkish get-up (24/16kg)
7 KB Squat Jumps

Schreibe deine Zeit in die Kommentare.

It's not what happened, it's how you think about what happened.

It's not what happened, it's how you think about what happened.

WOD: „Sunday Fever“

5 rounds for time of:

5 Handstand Push-ups
6 Turkish get-up (24/16kg)
7 KB Squat Jumps

Post your time to comments.
It's not what happened, it's how you think about what happened.

It's not what happened, it's how you think about what happened.

SAMSTAG, 28. JULI

WOD: „Stairways to Heaven“

12 Minuten AMRAP von:

1 Treppensprint
15 Goblet Squats (24/16kg)
30 Double Unders

Schreibe deine Runden in die Kommentare.

The most successful people are those who are good at plan B.

The most successful people are those who are good at plan B.


WOD: „Stairways to Heaven“

12 minutes AMRAP of:

1 Stairways sprint
15 Goblet Squats (24/16kg)
30 Double Unders

Post your rounds to comments.
The most successful people are those who are good at plan B.

The most successful people are those who are good at plan B.


FREITAG, 27. JULI

WOD: „The Inverted“

5 Runden auf Zeit von:

10 Chest-to-Bar Pull-Ups
20 Kettlebell Swings (32/24 kg)
30 Sit-Ups
40 Double-Unders

Schreibe deine Zeit in die Kommentare.

Mistakes are proof that you are trying.

Mistakes are proof that you are trying.

WOD: „The Inverted“

5 rounds for time of:

10 Chest-to-Bar Pull-Ups
20 Kettlebell Swings (32/24 kg)
30 Sit-Ups
40 Double-Unders

Post your time to comments.
Mistakes are proof that you are trying.

Mistakes are proof that you are trying.

DONNERSTAG, 26. JULI

WOD: „Sam“

10 Minuten AMRAP von:

10 KB Push-Press (24/16kg)
15 Sit-ups
20 KB-Swings

Schreibe deine Runden in die Kommentare.

Being great, is a choice. It's a choice to never stop.

Being great, is a choice. It's a choice to never stop.

WOD: „Sam“

10 minutes AMRAP of:

10 KB Push-Press (24/16kg)
15 Sit-ups
20 KB-Swings

Post your rounds to comments.
Being great, is a choice. It's a choice to never stop.

Being great, is a choice. It's a choice to never stop.

MITTWOCH, 25. JULI

WOD: „140er“

4 Runden auf Zeit:

10 SumoDeadlift HighPull (40/32kg)
15 Push-ups
20 Walking Lunges

Schreibe deine Zeit in die Kommentare.

In order to achieve greatness in life, you have to leave your comfort zone.

In order to achieve greatness in life, you have to leave your comfort zone.

WOD: „140er“

4 rounds for time:

10 SumoDeadlift HighPull (40/32kg)
15 Push-ups
20 Walking Lunges

Post your time to comments.
In order to achieve greatness in life, you have to leave your comfort zone.

In order to achieve greatness in life, you have to leave your comfort zone.

DIENSTAG, 24. JULI

WOD: „Sunny Tuesday“

Auf Zeit:

500 Meter Rudern
1 Minute Pause
50 Burpees
1 Minute Pause
50 Box Jumps (61/50cm)

Schreibe deine Zeit in die Kommentare.

Let failure teach you, not define you.

Let failure teach you, not define you.

WOD: „Sunny Tuesday“

For time:

500 meters row
1 minute rest
50 Burpees
1 minute rest
50 Box Jumps (61/50cm)

Post your time to comments.
Let failure teach you, not define you.

Let failure teach you, not define you.

MONTAG, 23. JULI

WOD: „The Murph“

Auf Zeit:

1.6km
100 Pull-ups
200 Push-ups
300 Squats
1.6km
RX Männer: 10kg / Frauen: 5kg

Schreibe deine Zeit in die Kommentare.

Break your mental chains!

Break your mental chains!

WOD: „The Murph“

For time:

1.6km run
100 Pull-ups
200 Push-ups
300 Squats
1.6km run
RX Gents 10kg / Ladies 5kg

Post your time to comments.
Break your mental chains!

Break your mental chains!