Archiv für den Monat: Januar 2013

FREITAG, 1. FEBRUAR

Partner WOD: „World On Your Shoulders“

25 Minuten AMRAP von:
 
20 Atlas Stone to Shoulder
200 Double Unders
 
Schreibt eure Runden in die Kommentare.

Foooood!

Foooood!

Partner WOD: „World On Your Shoulders“

25 minutes AMRAP of:
 
20 Atlas Stone to Shoulder
200 Double Unders
 
Post your rounds to comments.
Foooood!

Foooood!

DONNERSTAG, 31. JANUAR

WOD: „KB in Love“

3 Runden von:
 
10 KB Goblet Squats
10 A-Swings
200m Farmer carry
Rest 1min
 
(KB: 32/20kg)
 
Schreibt eure Zeit in die Kommentare.

There’s no substitute for guts. - Paul Bear Bryant

There’s no substitute for guts. - Paul Bear Bryant


WOD: „KB in Love“

3 rounds of:
 
10 KB Goblet Squats
10 A-Swings
200m Farmer carry
Rest 1min
 
(KB: 32/20kg)
 
Post your time to comments.
There’s no substitute for guts. - Paul Bear Bryant

There’s no substitute for guts. - Paul Bear Bryant

MITTWOCH, 30. JANUAR

WOD: „Ms. Endurance“

10 Minuten AMRAP von:
 
30 Double unders
10 Wall balls
5 Burpees
 
Schreibt eure Runden in die Kommentare.

Stay strong.

Stay strong.

WOD: „Ms. Endurance“

10 minutes AMRAP of:
 
30 Double unders
10 Wall balls
5 Burpees
 
Post your rounds to comments.
Stay strong.

Stay strong.

DIENSTAG, 29. JANUAR

WOD: „Jumpin‘ Jack“

Auf Zeit:
 
100 Box Jumps*
 
*Mache immer auf die Minute 20 Double-unders.
 
Schreibt eure Zeit in die Kommentare.

Come in and find out!

Come in and find out!

WOD: „Jumpin‘ Jack“

For time:
 
100 Box Jumps*
 
*At the beginning of each minute perform 20 Double-unders.
 
Post your time to comments.
Come in and find out!

Come in and find out!

MONTAG, 28. JANUAR

WOD: „620 Reps“

In 30 Minuten:
 
75 wall balls 20/12lbs
50 KB Swings 40/32kg
50 DUs
25 Pull Ups
20 KB Goblet Squat 40/32kg
25 Pull Ups
50 Sit ups
50 KB PP 24/16kg
75 Wall balls 20/12lbs
200 DUs
 
Schreibt eure Zeit in die Kommentare.

Don't set your goals too low. If you don't need much, you won't become much - Jim Rohn

Don't set your goals too low. If you don't need much, you won't become much - Jim Rohn

WOD: „620 Reps“

In 30 minutes:
 
75 wall balls 20/12lbs
50 KB Swings 40/32kg
50 DUs
25 Pull Ups
20 KB Goblet Squat 40/32kg
25 Pull Ups
50 Sit ups
50 KB PP 24/16kg
75 Wall balls 20/12lbs
200 DUs
 
Post your time to comments.
Don't set your goals too low. If you don't need much, you won't become much - Jim Rohn

Don't set your goals too low. If you don't need much, you won't become much - Jim Rohn

SONNTAG, 27. JANUAR

WOD: „Run Rabbit“

In 12 Minuten:
 
Run 600m
10 toes to bar
10 Pull Ups (CTB)
Run 400m
10 toes to bar
10 Pull Ups
Run 200m
10 toes to bar
10 Pull Ups
Run 100m
10 ttb
10 Pull Ups
Run 50m
 
Schreibt eure Zeit in die Kommentare.

You have to expect things of yourself before you can do them. -Michael Jordan

You have to expect things of yourself before you can do them. -Michael Jordan

WOD: „Run Rabbit“

In 12 minutes:
 
Run 600m
10 toes to bar
10 Pull Ups (CTB)
Run 400m
10 toes to bar
10 Pull Ups
Run 200m
10 toes to bar
10 Pull Ups
Run 100m
10 ttb
10 Pull Ups
Run 50m
 
Post your time to comments.
You have to expect things of yourself before you can do them. -Michael Jordan

You have to expect things of yourself before you can do them. -Michael Jordan

SAMSTAG, 26. JANUAR

WOD: „Are you tough enough?“

In 12 Minuten:
 
1000m row
600m Sprint
150 Double Unders
 
In der verbleibenden Zeit:
 
KB FSQ (2×32/2×20)
 
Schreibt eure Wiederholngen in die Kommentare.

Rather the pain of discipline, than the pain of regret.

Rather the pain of discipline, than the pain of regret.

WOD: „Are you tough enough?“

In 12 minutes:
 
1000m row
600m Sprint
150 Double Unders
 
In the remaining time:
 
KB FSQ (2×32/2×20)
 
Post your reps to comments.
Rather the pain of discipline, than the pain of regret.

Rather the pain of discipline, than the pain of regret.

FREITAG, 25. JANUAR

WOD: „Hit me Burpee one more time“

10 Minuten AMRAP von:
 
3 Power Clean (70/45)
3 Push Press
 
Mache jede Minute, auf die Minute 7 Burpees.
 
Schreibt eure Runden in die Kommentare.

Focus, breath, go!

Focus, breath, go!


WOD: „Hit me Burpee one more time“

10 minutes AMRAP of:
 
3 Power Clean (70/45)
3 Push Press
 
Go for 7 Burpees every minute, on the minute.
 
Post your rounds to comments.
Focus, breath, go!

Focus, breath, go!


DONNERSTAG, 24. JANUAR

Partner-WOD: „Double Power“

Rudern 4 x 300
 
3 Runden von:
 
6 Powerclean (80/50)
6 FSQ (80/50)
12 A-Swings (32/20)
12 CTB
24 Jumping squats
24 SDHP (32/20)
 
Run 6x100m
 
Time Cap: 25 Minuten
 
Schreibt eure Zeit in die Kommentare.

I have learned to use the word ‘impossible’ with the greatest caution. - Wernher von Braun

I have learned to use the word ‘impossible’ with the greatest caution. - Wernher von Braun

Partner-WOD: „Double Power“

Row 4 x 300
 
3 Runden of:
 
6 Powerclean (80/50)
6 FSQ (80/50)
12 A-Swings (32/20)
12 CTB
24 Jumping squats
24 SDHP (32/20)
 
Run 6x100m
 
Time Cap: 25 minutes
 
Post your time to comments.
I have learned to use the word ‘impossible’ with the greatest caution. - Wernher von Braun

I have learned to use the word ‘impossible’ with the greatest caution. - Wernher von Braun

MITTWOCH, 23. JANUAR

WOD: „Med-Wurst“

10 Minuten AMRAP von:
 
WOD: Med-Wurst
5 Burpee (über MB)
10 Sit ups (mit MB)
15 Thruster (mit MB)
 
Schreibt eure Runden in die Kommentare.

A place to raise the bar and your spirits!

A place to raise the bar and your spirits!

WOD: „Med-Wurst“

10 minutes AMRAP of:
 
WOD: Med-Wurst
5 Burpee (over MB)
10 Sit ups (with MB)
15 Thruster (with MB)
 
Post your rounds to comments.
A place to raise the bar and your spirits!

A place to raise the bar and your spirits!