Archiv für den Monat: Juli 2016

Donnerstag, 21. Juli 2016

WOD

In teams of 2:

20 Rounds for time:
5 Hang power clean + 5 Thrusters (40kg/30kg)

Every drop: 7 partner burpees over bar

"The most difficult thing is the decision to act, the rest is merely tenacity." –Amelia Earhart Photocredit by Mike Wolff/ Wolffmeister GmbH

„The most difficult thing is the decision to act, the rest is merely tenacity.“ –Amelia Earhart
Photocredit by Mike Wolff/ Wolffmeister GmbH

Mittwoch, 20. Juli 2016

WOD

10 Minutes AMRAP:

2 Toes to bar
2 Kettle bell snatch (24kg/16kg)
4 Toes to bar
4 Kettle bell snatch
6 Toes to bar
6 Kettle bell snatch
etc.

 "You miss 100% of the shots you don’t take." –Wayne Gretzky Photocredit by Mike Wolff/ Wolffmeister GmbH

„You miss 100% of the shots you don’t take.“ –Wayne Gretzky
Photocredit by Mike Wolff/ Wolffmeister GmbH

Dienstag, 19. Juli 2016

WOD

8 Minutes AMRAP:

20 Double under
15 Double kettle bell swing (20kg/12kg)
5 Burpee box jump (76/61)

"Two roads diverged in a wood, and I—I took the one less traveled by, And that has made all the difference. " –Robert Frost photocredit by Mike Wolff/ Wolffmeister GmbH

„Two roads diverged in a wood, and I—I took the one less traveled by, And that has made all the difference. “ –Robert Frost
photocredit by Mike Wolff/ Wolffmeister GmbH

Montag, 18. Juli 2016

WOD

Teams of 2

Person A: 40/30 Calorie airdyne
Person B: 800m/600m run + 40/30 calorie airdyne
Person A: 800/600m

"One of the biggest things in business is to open yourself up for change.” Jay Z  photocredit by Mike Wolff/ Wolffmeister GmbH

„One of the biggest things in business is to open yourself up for change.”
Jay Z
photocredit by Mike Wolff/ Wolffmeister GmbH

Benchmark Woche 11. – 17. Juli 2016 / Benchmark Week July 11- 17 2016

Es ist wieder soweit – die nächste Benchmark Woche steht an!

IMG_0309

In vier Übungen könnt Ihr Euren neuen 1 Rep Max ermitteln:

  • Lowbar Backsquat
  • Chin up
  • Deadlift
  • Frontsquat
  • 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

_MG_0532

The next Benchmark Week is ahead – time to show off your personal bests!

Top your Personal Records in these five exercises:

  • Low Bar Backsquat
  • Chin up
  • Deadlift
  • Front squat
  • 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, 10. Juli 2016

WOD

1-2-3-4-5-6-7-8-9-10

Kettle bell double swing (20kg/12kg)
Double kettle bell front squat
V-ups

'Rebellion against your handicaps gets you nowhere. Self-pity gets you nowhere. One must have the adventurous daring to accept oneself as a bundle of possibilities and undertake the most interesting game in the world - making the most of one's best.' - Harry Emerson Fosdick

‚Rebellion against your handicaps gets you nowhere. Self-pity gets you nowhere. One must have the adventurous daring to accept oneself as a bundle of possibilities and undertake the most interesting game in the world – making the most of one’s best.‘ – Harry Emerson Fosdick

Samstag, 9. Juli 2016

WOD

In teams of 2:

3 Minutes max calorie airdyne

3 Minutes max effort pull ups

3 Minutes max cal row

'It is better to be faithful than famous.' - Theodore Roosevelt

‚It is better to be faithful than famous.‘ – Theodore Roosevelt

Freitag, 8. Juli 2016

WOD

For time in teams of two:

600m medball run
60 partner russian twists
30 Bar muscle up
400m medball run
40 partner russian twist
20 Bar muscle up
200m medball run
20 partner russian twist
10 bar muscle up

"Take care of your body. It's the only place you have to live." - Jim Rohn

„Take care of your body. It’s the only place you have to live.“ – Jim Rohn

Donnerstag, 7. Juli 2016

WOD

30-20-10:

Frontrack dumbbell walking lunges (20kg/15kg)
Dumbbell hang clean + push press
Dumbbell good mornings

'Find life experiences and swallow them whole. Travel. Meet many people. Go down some dead ends and explore dark alleys. Try everything. Exhaust yourself in the glorious pursuit of life.' - Lawrence K. Fish

‚Find life experiences and swallow them whole. Travel. Meet many people. Go down some dead ends and explore dark alleys. Try everything. Exhaust yourself in the glorious pursuit of life.‘ – Lawrence K. Fish

Mittwoch, 6. Juli 2016

WOD

3 Minutes AMRAP:
6 Wall ball (20/14)
12 Russian twist

1 Minute Rest

3 Minutes AMRAP:
Burpees

1 Minute Rest

3 Minutes AMRAP:
6 Medball to wall situps
12 Over Medball jumps

'Courage doesn't always roar. Sometimes courage is the little voice at the end of the day that says I'll try again tomorrow.' - Mary Anne Radmacher

‚Courage doesn’t always roar. Sometimes courage is the little voice at the end of the day that says I’ll try again tomorrow.‘ – Mary Anne Radmacher