Archiv für den Monat: April 2020

Donnerstag 30. April 2020

Your gym is currently closed, but you want to stay fit?
You want to try CrossFit?


Schedule your free introduction via video call!

Kostenloses kennenlernen auf deutsch
free introduction in english

Training (group or 1on1), online training plans, nutrition – We will help you!

A) 3-4 Rounds for Quality
8-12/s DB/KB/Odd-Object Skater Squat*
8-12/s DB/KB Standing Shoulder Press*
20-30sec L-Sit (Chairs/Ground)


B) WOD (Time Cap 10’)

For Time
21-15-9
HRPU
Jumping Lunges
DB/KB Snatches

/Without Equipment

For Time
21-15-9
HRPU
Jumping Lunges
Odd-Object Ground to Overhead



Mittwoch, 29. April 2020

Your gym is currently closed, but you want to stay fit?
You want to try CrossFit?


Schedule your free introduction via video call!

Kostenloses kennenlernen auf deutsch
free introduction in english

Training (group or 1on1), online training plans, nutrition – We will help you!

3 Rounds of

AMRAP 4’
2-4-6-8-10-…
DB/KB Hang Power Clean 
DB/KB Single Arm Thrusters
Burpees Tuck Jump

Rest 2’

AMRAP 4’
2-4-6-8-10-…
DB/KB Devil Press
DB/KB Goblet Reverse Lunges 
Alternating V-ups 

Rest 2’


/Without Equipment
3 Rounds of

AMRAP 4’
2-4-6-8-10-…
Odd-Object Hang Power Clean
Odd-Object Goblet Thrusters
Burpees Tuck Jump

Rest 2’

AMRAP 4’
2-4-6-8-10-…
Odd-Object Devil Press 
Odd-Object Goblet Reverse Lunges
Alternating V-ups

Rest 2’



Dienstag, 28. April 2020

Your gym is currently closed, but you want to stay fit?
You want to try CrossFit?


Schedule your free introduction via video call!

Kostenloses kennenlernen auf deutsch
free introduction in english

Training (group or 1on1), online training plans, nutrition – We will help you!

A) 3-4 Rounds for Quality
8-12/s DB/KB/Odd-Object Single Leg RDL
8-12 Diamond Push-ups
8-12/s DB/KB Single Arm Paused Row*
(2 sec Pause at Top Position) 

*Replace it with Odd-Object Paused Bent over Rows if you don’t have any DB/KB. 


B) WOD 

For Time (Time Cap 10’)
100 DB/KB Hang Squat Cleans
EMOM : 10 Burpees


/Without Equipment

For Time (Time Cap 10’)
100 Odd-Object Hang Squat Cleans
EMOM : 10 Burpees


Complete 100 Hang Squat Cleans.
Every minute, do 10 Burpees.
The Workout starts with 10 Burpees.



Montag, 27. April 2020

Your gym is currently closed, but you want to stay fit?
You want to try CrossFit?


Schedule your free introduction via video call!

Kostenloses kennenlernen auf deutsch
free introduction in english

Training (group or 1on1), online training plans, nutrition – We will help you!

A) 3-4 Rounds for Quality
8-12 DB/KB Stiff legged DL
8-12 Decline Push-ups
40’’ Side Plank (R)
40’’ Side Plank (L)


B) WOD (Time Cap 17′)
For Time
Buy in : 50 Air Squat

Then 3 Rounds of :
20 V-ups / Scaling : Tucks
20 DB/KB Hang Power Snatches
20 DB/KB Goblet Reverse Lunges
20 DB/KB Deadlifts

Buy out 100 DU’s 


/Without Equipment
For Time
Buy in : 50 Air Squats

Then 3 Rounds of :
20 V-ups / Scaling : Tucks
20 Odd-Object Hang Power Snatches
20 Odd-Object Goblet Reverse Lunges
20 Odd-Object Deadlifts

Buy out : 100 Jumping Jacks

Sonntag, 26. April 2020

Your gym is currently closed, but you want to stay fit?
You want to try CrossFit?


Schedule your free introduction via video call!

Kostenloses kennenlernen auf deutsch
free introduction in english

Training (group or 1on1), online training plans, nutrition – We will help you!



A) Core Complex
5 Rounds, each unbroken, of
30’’ Shoulder taps in Push-up Plank
30’’ Push-up Plank

Rest 1’ between rounds
_________________________
B) WOD 

7 Rounds of
AMRAP 2’
20 Jumping Air Squats
10 Burpees
Max Single Arm Thrusters

1’ Rest

/Without Equipment

7 Rounds of 
AMRAP 2’
20 Jumping Air Squats
10 Burpees
Max Odd-Object Goblet Thrusters

Rest 1’

Samstag, 25. April 2020

Your gym is currently closed, but you want to stay fit?
You want to try CrossFit?


Schedule your free introduction via video call!

Kostenloses kennenlernen auf deutsch
free introduction in english

Training (group or 1on1), online training plans, nutrition – We will help you!

A) 3-4 Rounds for Quality
8-12/s DB/KB/Odd-Object Goblet Bulgarian Split Squats
8-12/s DB/KB Seated Shoulder Press*
20’’- 40’’ Hollow Rocks

*Replace it with Odd-Object Seated Shoulder Press
_________________________________________________
B) For Time (Time Cap 12’)

27-21-15-9 
Burpees over DB/KB
21-15-9-3 
DB/KB Single Arm Deadlift
DB/KB Hang Power Clean

/Without Equipment
B) For Time (Time Cap 12’)

27-21-15-9 
Burpees over Odd-Object
21-15-9-3 
DB/KB Odd-Object Deadlift
DB/KB Odd-Object Ground to Shoulder

Perform the Workout like this : 

27 Burpees over DB/KB
21 DB/KB Single Arm Deadlift
21 DB/KB Hang Power Clean

21 Burpees over DB/KB
15 DB/KB Single Arm Deadlift
15 DB/KB Hang Power Clean
etc…

Freitag, 24. April 2020

Your gym is currently closed, but you want to stay fit?
You want to try CrossFit?


Schedule your free introduction via video call!

Kostenloses kennenlernen auf deutsch
free introduction in english

Training (group or 1on1), online training plans, nutrition – We will help you!

A) 3-4 Rounds for Quality 
8-12/s DB/KB Bent over Row*
8-12/s DB/KB Single Arm Glute Bridge Floor Press**
10-12 DB/KB/Odd-Object Tempo Stiff legged DL (30×1)

/Without Equipment
*Replace it with10-12 Odd-Object Bent over Row
**Replace it with10-12 Odd-Objet Glute Bridge Bench Press


B) WOD (Time Cap 12’)
5 Rounds for Time of
50 DU
12 DB/KB Hang Squat Cleans
14 DB/KB Push Press

/Without Equipment
5 Rounds for Time of
40 Jumping Jacks
14 Odd-Object Goblet Squats
14 Odd-Object Push Press

Donnerstag, 23. April 2020

Your gym is currently closed, but you want to stay fit?
You want to try CrossFit?


Schedule your free introduction via video call!

Kostenloses kennenlernen auf deutsch
free introduction in english

Training (group or 1on1), online training plans, nutrition – We will help you!

A) WOD

For Time (Time Cap 25’)
100 DB/KB/Odd-Object  Bent over Row
100 Push-ups
100 Sit-ups
100 Air Squats

B) Tabatas
(8 Rounds of 20’’ON/10’’OFF)
– Hollow Rocks
– Arch flutter Kicks

Mittwoch, 22. April 2020

Your gym is currently closed, but you want to stay fit?
You want to try CrossFit?


Schedule your free introduction via video call!

Kostenloses kennenlernen auf deutsch
free introduction in english

Training (group or 1on1), online training plans, nutrition – We will help you!

A) 4 Rounds for Quality
8-12/s DB/KB/Odd-Object Single Leg RDL
8-12 Diamond Push-ups
8-12/s DB/KB Single Arm Paused Row*
(2 sec Pause at Top Position)

*Replace it with Odd-Object Paused Bent over Rows if you don’t have a DB/KB.

B) WOD

AMRAP 12’
12 DB/KB Single Arm Devil Press
24 Air Squats

/Without Equipment

AMRAP 12’
12 Odd-Object Burpees Ground to Overhead
24 Air Squats



Dienstag, 21. April 2020

Your gym is currently closed, but you want to stay fit?
You want to try CrossFit?


Schedule your free introduction via video call!

Kostenloses kennenlernen auf deutsch
free introduction in english

Training (group or 1on1), online training plans, nutrition – We will help you!

A) 3-4 Rounds for Quality
8-12/s DB/KB Skater Squat*
8-12/s DB/KB Standing Shoulder Press*
20-30sec L-Sit (Chairs/Ground)

*Replace it with an Odd-Object if you don’t have a DB/KB.
____________________________________________________________
B) WOD
4 Rounds for Time of (Time Cap 10’)
16 DB/KB OH Reverse Lunges (Legs alt.)
10 DB/KB Goblet Squats
10 Burpees
16 alternating V-ups

/Without Equipment

4 Rounds for Time of (Time Cap 10’)
16 Odd-Object OH Reverse Lunges (Legs alt.)
10 Odd-Object Goblet Squats
10 Burpees
16 alternating V-ups