Archiv für den Monat: Mai 2016

Freitag, 13. Mai 2016

WOD

10 Minutes AMRAP:

5 Burpee chest to bar
10 V-ups
15 Kettle bell swings 32kg/24kg

"Whether you think you can or you think you can’t, you’re right." —Henry Ford

„Whether you think you can or you think you can’t, you’re right.“ —Henry Ford

Donnerstag, 12. Mai 2016

WOD

5 Rounds for time:

10 Burpee over bar
10 Hang power snatch
10 Overhead squat
then
50 Burpees
50 Hang power snatch
50 Overhead squat

"If you want to lift yourself up, lift up someone else." —Booker T. Washington

„If you want to lift yourself up, lift up someone else.“ —Booker T. Washington

Dienstag, 10. Mai 2016

WOD

10 Minutes AMRAP:

12 Kettle bell overhead walking lunges (24kg/16kg)
12 Toes to bar
12 Bxj overs (51/41)

"The whole secret of a successful life is to find out what is one's destiny to do, and then do it.“ - Henry Ford

„The whole secret of a successful life is to find out what is one’s destiny to do, and then do it.“ – Henry Ford

Montag, 9. Mai 2016

WOD

3 Rounds for time:

400m Sprint
12 Deadlift 85kg/60kg
24 Hand released push ups

"If you don't value your time, neither will others. Stop giving away your time and talents--start charging for it.“ - Kim Garst

„If you don’t value your time, neither will others. Stop giving away your time and talents–start charging for it.“ – Kim Garst

Benchmark Woche 2. – 8. Mai 2016 / Benchmark Week May 2 – 8 2016

Es ist wieder soweit – die zweite Benchmark Woche des Jahres steht an!

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In vier Übungen könnt Ihr Eure bisherigen 1 Rep Max zu schlagen:

  • High Bar Back Squat
  • Floor press
  • Deadlift
  • Chin Up
  • Dips

Nebst dem Kraftteil könnt Ihr Vollgas geben und Eure bisherigen Bestzeiten in den Workouts Baseline, Benchmark und Fran 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 Basel Benchmark:

Men:

Four rounds for time:
10 Pull Ups
20 Push Ups
30 Sit Ups
40 Squats

Women:

Three rounds for time:
10 Push Ups
20 Sit Ups
30 Squats
40 KB Swings @16kg

Fran:

21-15-9
Thrusters @95lbs
Pull Ups

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

Die Resultate zu euren Kraftwerten findet ihr hier

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The secont Benchmark Week of the year is ahead – time to show off your personal bests!

Top your Personal Records in these five exercises:

  • High Bar Back Squat
  • Floor press
  • Deadlift
  • Chin Up
  • Dips

Besides the Strength Part you will go all out and bury your previous WOD scores and set a new best time in Baseline, Benchmark and Fran! 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 Basel Benchmark:

Men:

Four rounds for time:
10 Pull Ups
20 Push Ups
30 Sit Ups
40 Squats

Women:

Three rounds for time:
10 Push Ups
20 Sit Ups
30 Squats
40 KB Swings @16kg

Fran:

21-15-9
Thrusters @95lbs
Pull Ups

We are looking forward to a week full of epic performances. Find your results here!

Sonntag, 1. Mai 2016

WOD

10 Minutes AMRAP:
40 Squats
3 Rounds of:
15 Plate ground to overhead (20kg/15kg)
10 Burpee to plate

"Trust because you are willing to accept the risk, not because it's safe or certain." - Anonymous

„Trust because you are willing to accept the risk, not because it’s safe or certain.“ – Anonymous