WOD
For time:
30 Dumb bell snatchtes (20/15kg)
10 Dumb bell thrusters
20 Dumb bell sntaches
20 Dumb bell thrusters
10 Dumb bell snatches
30 Dumb bell thrusters
„Confidence comes from discipline and training.“ – Robert Kiyosaki
WOD
For time in teams of 2:
1400 / 1000m row
60 box jumps (61/51)
60 pull ups
1400 / 1000m row
40 chest to bar pull ups
40 box jumps over
1400 / 1000m row
20 bar muscle ups
20 burpee box jumps over
“Learning never exhausts the mind.” ― Leonardo da Vinci
WOD
12 Minutes EMOM:
1) 30-60 Double under
2) 15-20 American swings (32/24kg)
“In learning you will teach, and in teaching you will learn.” ― Phil Collins
WOD
12 Minutes AMRAP in teams of 2:
30/20 Calories airdyne
20 Partner push ups
20 Partner sit ups
“Live as if you were to die tomorrow. Learn as if you were to live forever.” ― Mahatma Gandhi
WOD
3 Rounds for time:
400m run
12 Toes to bar
12 Burpee
“Tell me and I forget, teach me and I may remember, involve me and I learn.” – Benjamin Franklin
Es ist soweit – die nächste Benchmark Woche steht an!
In vier Übungen könnt Ihr Euren neuen 1 Rep Max ermitteln:
Nebst dem Kraftteil könnt Ihr Vollgas geben und Eure bisherige Bestzeit im Workout Baseline, Helen, Diane und Kelly 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 Girls Workout Kelly (3 Runden):
Three rounds for time:
400m run
30 Box jumps
30 Wall ball
CrossFit Girls Workout Helen:
Three rounds for time:
400m run
21 Kettle bell swings (24/16)
12 Pull ups
CrossFit Girls Workout Diane:
For time:
21-15-9
Deadlift (100/70)
Handstand push ups
Wir freuen uns auf eine Woche voller neuer Bestleistungen! Eure bisherigen Resultate zu den Workouts findet Ihr hier.
Die Resultate zu euren bisherigen Kraftwerten findet ihr auf eurem ZenPlanner Account unter Workouts. Die neuen Resultate könnt ihr dort erfassen.
The next Benchmark Week is ahead – time to show off your personal bests!
Top your Personal Records in four exercises:
Besides the Strength Part you will go all out and bury your previous WOD score and set a new best time in Baseline, Diane, Kelly and Helen. 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 Girls Workout Kelly (3 Rounds):
Three rounds for time:
400m run
30 Box jumps
30 Wall ball
CrossFit Girls Workout Helen:
Three rounds for time:
400m run
21 Kettle bell swings
12 Pull ups
CrossFit Girls Workout Diane:
For time:
21-15-9
Deadlift (100/70)
Handstand push ups
We are looking forward to a week full of epic performances. You can find your previous results in the workout tab on your zenplanner account. If you want to track your new results you can do so there.
WOD
10 Minutes – You Go I Go:
100m run + 6 sumo deadlift high pulls (32/24kg)
„The bird is powered by its own life and by its motivation.“ – A. P. J. Abdul Kalam
WOD
In teams of 2 – for time:
80/60 Calories airdyne
80 Double kettle bell clean and jerk (24/16)
80/60 Calories airdyne
“Whoever said, ‘It’s not whether you win or lose that counts,’ probably lost.” – Martina Navratilova
WOD
10 Minutes AMRAP:
300m Row
12 Toes to bar
50 Double unders
„It’s that preparation that goes into each week. We have a term: ‚Trust your training, trust your teammate, and trust yourself.“ – Dan Quinn
WOD
In teams of 2:
10 rounds of:
10 Chest to bar pull ups
10 Front squats (50/35)
10 Burpee over bar
directly into:
2 Rounds of:
50 Hangpowercleans
40 Parnter sit ups
30 Partner push ups
„I think sometimes the best training is to rest.“ – Cristiano Ronaldo