WOD

21-15-9-6-3 reps for time of:

Hang Power Snatch (40/ 30 kg)
Burpee over Bar

Keep on rocking guys! (2012)

WOD

For time:

Row 2000/ 1800m
Every 2′: 10 DB Snatch (25/ 17.5 kg)

Ramon is baring his teeth! (2012)

WOD

For time in teams of 2:

400m Run (together)
30 Clean & Jerk (60/40 kg)
6 Rope Climbs
400m Run (together)
24 Clean & Jerk (60/40 kg)
4 Rope Climbs
400m Run (together)
18 Clean & Jerk (60/40 kg)
2 Rope Climbs

kettlebell swing (2010)

WOD

10′ AMRAP:

4 Ring/ Bar Muscle up
12 KB Taters 32/24kg
100m KB Carry (anyhow).

CrossFit Level 1 Certification in Basel (2010)

WOD

10-15-20-25 reps of:
KB Box step over 61/51cm
KB Snatch
24/16kg

WOD

4 rounds for time:
20 Plate Ground to overhead 25/20
100 Single Unders backwards

jumping pull-ups

WOD

20min Amrap:
50 Double Unders
15 Burpee to target
10 Overhead Squat 40/30kg

WOD

4 Rounds for time:
15m KB Front Rack Walking Lunge 24/16kg
7.5m HS Walk
Walking KB Swing 24/16kg

Jööö

WOD

4 rounds for time:
30 KB Clean
20 KB Thruster

24/16kg.

WOD

3 Rounds, every four minutes, each for time:
500m row
14 Powerclean 60/40kg
7 Bar Muscle Up
Rest