Donnerstag, 3. Oktober 2019

WOD

30 min AMRAP in teams of 2:

6-10-14-18-22 … Reps of:
Power Snatch*
Back Squat*
300m Med Ball Run

*Partner in Plank Position

„To me, it doesn’t matter how good you are. Sport is all about playing and competing. Whatever you do in cricket and in sport, enjoy it, be positive and try to win.“ – Ian Botham

Mittwoch, 2. Oktober 2019

WOD

For time:

500/400m Row
50 Walking Lunges
40 HR Push-ups
50 Sit-ups
150 Double Unders

„It is not up to me whether I win or lose. Ultimately, this might not be my day. And it is that philosophy towards sports, something that I really truly live by. I am emotional. I want to win. I am hungry. I am a competitor. I have that fire. But deep down, I truly enjoy the art of competing so much more than the result.“ – Apolo Ohno

Benchmark Woche 23. – 29. September 2019 / Benchmark Week September 23-29 2019

Es ist soweit – die nächste Benchmark Woche steht an!

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

  • Backsquat
  • Deadlift
  • Clean & Jerk
  • Benchpress
  • Shoulder Press
  • Pull-up

Skill:

  • Ring Muscle Up/HS Walk

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:

  •  Backsquat
  • Deadlift
  • Clean & Jerk
  • Benchpress
  • Shoulder Press
  • Pull-up

Skill:

  • Ring Muscle Up/HS Walk

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.

Sunday 15.09.2019

For Time:
600m Run
5 Rounds of Cindy: 5 Pullups, 10 Pushups, 15 Squats
50 Burpees

“The miracle isn’t that I finished. The miracle is that I had the courage to start.” ― John Bingham

Thursday 12.09.2019

5 Rounds for time in Teams of two:
400m Run
15 Hang Squat Clean and Jerks
9 (weighted) strict Pullups

Women: 35-lb. DB’s
Men: 50-lb. DB’s

Infuse your life with action. Don’t wait for it to happen. Make it happen. Make your own future. Make your own hope. Make your own love. And whatever your beliefs, honor your creator, not by passively waiting for grace to come down from upon high, but by doing what you can to make grace happen… yourself, right now, right down here on Earth. – Bradley Whitford