Archiv des Autors: cfbs

Donnerstag, 29. November 2018

WOD

Teams of 2:
25min amrap of:
1000m Row
50 Med Ball Clean 30/20
50 KB Sumo deadlift high pull 32/24
1000m Row
50 Push Press 20/15kg
50 Partner Situps

Everything you’ve ever wanted is on the other side of fear. — George Addair

Benchmark Woche 19. November – 25. November 2018 / Benchmark Week November 19 – November 25 2018

Es ist soweit – die nächste Benchmark Woche steht an!

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

  • low bar Backsquat
  • sumo Deadlift
  • benchpress
  • Chin ups

Skill:

  • 1′ AMRAP strict ring muscle up
  • 1′ AMRAP hand stand push up

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 hand released 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.

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

Top your Personal Records in four exercises:

  • low bar Backsquat
  • sumo Deadlift
  • benchpress
  • Chin ups

Skill:

  • 1′ AMRAP strict ring muscle up
  • 1′ AMRAP hand stand push up

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 hand released 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.

Donnerstag, 15. November 2018

WOD

Teams of 2:
For time:
100/80 cal Airbike
50 knees to elbows
200m Walking Lunges
10 Rope Climb
200m Walking Lunges
50 knees to elbows
100/80 cal Airbike

“Security Is Mostly A Superstition. Life Is Either A Daring Adventure Or Nothing.”- Helen Keller

Mittwoch, 14. November 2018

WOD
For time:
600m Run with Med Ball 20/14
50 Wall Ball Shots 20/14
50 Med Ball Situps 20/14

„You can’t go around building a better world for people. Only people can build a better world for people. Otherwise it’s just a cage.“ —Terry Pratchett, Witches Abroad