Archiv des Autors: cfbs

Montag, 11. Mai 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

8-10 Odd-Object Bent over Row
10/s Odd-Object Goblet Bulgarian Split Squats 

B) WOD 
5 Rounds for Time (Time Cap 12′)


12 Odd-Object Squats Cleans
20 Push-ups 

Freitag, 8. Mai 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) WOD

For Time (Time Cap 10’)
21-15-9
DB/KB Clusters 
Burpees

/Without Equipment

For Time (Time Cap 10’)
21-15-9
Odd-Object Clusters
Burpees

Mittwoch, 6. Mai 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)

*Replace it with 8-12 Odd-Object Standing Shoulder Press


B) WOD

AMRAP 10’
10 DB/KB Snatch (Left Arm)
15 DB/KB Goblet Thrusters
10 DB/KB Snatch (Right Arm)
15 V-ups

/Without Equipment

AMRAP 10’
10 Odd-Object Ground to Overhead
15 Odd-Object Goblet Thrusters
10 Odd-Object Ground to Overhead
15 V-ups

Dienstag, 5. Mai 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 Rounds for Quality of 
8-12/s DB/KB Arm OH Reverse Lunges (alt) 
+ Max unbroken Jumping Lunges
8-12/s DB/KB Single Arm Upright Row
10-15 Towel Bent over behind the Neck Pull


B) 5 Rounds for Time (Time Cap 12’)
12 DB/KB/Odd-Object Hang Squat Clean
20 HRPU

/Without Equipment

5 Rounds for Time (Time Cap 12’)
12 Odd-Object Hang Squat Clean
20 HRPU 



Montag, 4. Mai 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 a DB/KB.


B) WOD

For Time (Time Cap 15’)
27 Burpees 
1 Round of DT* 
21 Burpees 
2 Rounds of DT*
15 Burpees 
3 Rounds of DT*
9 Burpees

*1 Round of DT :
12 DB/KB/Odd-Object DL
9 DB/KB/Odd-Object Hang Power Clean
6 DB/KB/Odd-Object Push Jerk

Sonntag, 3. Mai 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

AMRAP 15’
20 DB/KB Russian Swings
10 HRPU
16 DB/KB OH Reverse Lunges

/Without Equipment

AMRAP 15′
20 Odd-Object DL
10 HRPU
16 Odd-Object OH Reverse Lunges


B) Tabatas :
Arch Flutter Kicks
Alternating V-ups
Glute Bridge Leg Extension

Samstag 2. Mai 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) WOD

For Time (Time Cap 12’)

40 DB/KB Push Jerk
100 DU
30 DB/KB Push Jerk
80 DU
20 DB/KB Push Jerk
60 DU
10 DB/KB Push Jerk
40 DU


/Without Equipment

For Time (Time Cap 12’)

40 Odd-Object Shoulder to Overhead 
100 Jumping Jacks
30 Odd-Object Shoulder to Overhead
80 Jumping Jacks
20 Odd-Object Shoulder to Overhead
60 Jumping Jacks
10 Odd-Object Shoulder to Overhead
40 Jumping Jacks