Archiv für den Monat: März 2021

NO BULL CROSSFIT GAMES OPEN 2021 21.2

Open Workout 21.2

Picture: Elena W. 

21.2 was a repeater of 17.1, some knew the struggle already. Burpees, box jumps and snatch ? What a nightmare ! But you did great ! As we say, we should be thankful for our struggles because without them we wouldn’t stumbled across our strength.

Workout 21.2

Picture: Elena W. 

For time:

10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

15/22.5kg dumbbell, 20/24 in. box

Time cap: 20 min.

    

Picture: Elena W. 

All details here.

Here is the CFBS-Top-Ten-leaderboard für das 21.2

In the women category:

And in the men category:

The Top 3 female at CrossFit Basel and CFBaselDowntown are:

The Top 3 male at CrossFit Basel and CFBaselDowntown are:


Congratulation to our internal top female and male Athlete, Katrin Luethy and Nicolas Fisher. A special applause to Katrin who was 29 sec faster than in 2017 (17.1).

Current standings of CrossFit Basel and CrossFit Basel Downtowns internal Open competition:

REMINDER:  This is how you can help your team score points:

1 point for showing up and posting a score online (no matter what category you compete).
5 points if all teammates earn an official score on the workout.
1-3 points per athlete that finishes in the top three in the box (male/female, 1st 3 points, 2nd 2 points, 3rd 1 point).
5 points for the team with the best spirit.
8 points (team) – Team Bonding: If your team gets together socially outside of the gym (ALL of you – pic posted on our FB page as proof)…you get points. This is a one time bonus, you can do it as many times as you like but it will only earn you points once. It can be done at any point during the three weeks.

Do not forget, it is about to work out together and have FUN !! 

Be ready for the last workout tomorrow ! It is coming … 

Lockdown 2.0 – Wednesday 24th March 2021





While all our gyms are closed, we keep you moving ! 

Stay strong and healthy

#strongertogether

 

HOME/OUTDOOR WOD

AMRAP 30’

60 Jumping Jacks
50 Mountain Climbers
40 DB/KB Ground to overhead
30 Abmat Sit-ups
20 DB/KB Russian Swings
10 Burpees over DB/KB


Outdoor :

400m Run
40 DB/KB Ground to overhead
30 Abmat Sit-ups
20 DB/KB Russian Swings
10 Burpee to Plate

 
 

OUTDOOR POWERLIFTING 

A. Deadlift: 4-5 sets up to heavy 3
B1. KB/DB shoulder press: 4x 8-12/s
B2. Dips (box): 5 x 8

[Rest 1-2 min before between B1. and B2.]

OUTDOOR OLYMPIC WEIGHTLIFTING

A. Muscle Snatch 5 x 5 @ 20-40% E90s
B. Overhead Squat 5 x 5 @ 50%+ E90s
C1. Shoulder Press 4 x 12 @ AHAFA Rest 1min before C2.
C2. KB Row 4 x 12 @ AHAFA Rest 1min before C1.

Lockdown 2.0 – Tuesday 23th March 2021





While all our gyms are closed, we keep you moving ! 

Stay strong and healthy

#strongertogether

 

HOME/OUTDOOR WOD

WOD :

AMRAP 12’

12 DB/KB Hang Cluster
40 DU’s

 

OUTDOOR POWERLIFTING 

A. Bench Press: 10, 8, 6, 4, 4+
B1. goblet bulgarian split squat: 4x 8-12/s
B2. db KB/DB bent over row: 4x 8-12

[Rest 1-2 min before between B1. and B2.]

OUTDOOR OLYMPIC WEIGHTLIFTING

A. (Squat) Clean & Jerk 4-6 x 3 @ 60%+ E90s
B. Power Snatch 8-10 x 1 @ 50%+ E60s
C. Back Squat 4 x 4 @ 70%+ E3MOM

Lockdown 2.0 – Monday 22th March 2021





While all our gyms are closed, we keep you moving ! 

Stay strong and healthy

#strongertogether

 

HOME/OUTDOOR WOD

4 Rds for Time (T.C. 14’)

32 DU’s (Home : Lateral Jumps)
14 DB/KB Devil Press
10 DB/KB Front Squat
6 DB/KB Push Jerk
2 Wall Walks

OUTDOOR POWERLIFTING 

A. BSQ: 4-5 set up to heavy 3
B1. KB/DB standing Seesaw press: 4 x 16-24
B2. Single arm KB/DB bench row : 4 x 8

[Rest 1-2 min before between B1. and B2.]

OUTDOOR OLYMPIC WEIGHTLIFTING

A. (Squat) Snatch 4-6 x 3 @ 60%+ E90s
B. Power Clean 8-10 x 1 @ 50%+ E60s
C. Front Squat 4 x 4 @ 70%+ E3MOM

Lockdown 2.0 – Saturday 20th March 2021





While all our gyms are closed, we keep you moving ! 

Stay strong and healthy

#strongertogether

HOME/OUTDOOR WOD

Modified version of 21.2

 

OUTDOOR POWERLIFTING 

A. Back rack reverse Lunge + BSQ: 4 x [10 Lunges, alt + 10 BSQ]
B1. db KB/DB Bench press: 4 x 8-12
B2. db KB/DB bent over row: 4x 8-12

[Rest 1-2 min before between B1. and B2.]

OUTDOOR OLYMPIC WEIGHTLIFTING

A. Muscle Clean 5 x 5 @ 20-40% E90s
B. Front Squat 5 x 5 @ 40%+ Tempo 2020 (2s down, 2s up) E90s
C1. Push Press 4 x 4 @ AHAFA Rest 1min before C2.
C2. DB Rotation Row 4 x 8 @ AHAFA Rest 1min before C1.

[Rest 1-2 min before between C1. and C2.]

 

Lockdown 2.0 – Friday 19th March 2021





While all our gyms are closed, we keep you moving ! 

Stay strong and healthy

#strongertogether

HOME/OUTDOOR WOD

WOD:

Buy In : 40 Burpees (/Outdoor evtl Run)

AMRAP 10’

8 Unbroken DB/KB Thruster
16 Hollow Rocks
8 HSPU

OUTDOOR POWERLIFTING 

A. Barbell Row: 10, 8, 6, 4, 4+
B1. db KB/DB Push Jerk: 5 x 8-12
B2. Single-Leg Romanian Deadlift: 4 x 8-12/s

[Rest 1-2 min before between B1. and B2.]

OUTDOOR OLYMPIC WEIGHTLIFTING

A. Hang (Squat) Snatch 8-10 x 1 @ 60%+ E60s
B. Hang Power Clean 4-6 x 3 @ 50%+ E90s
C. Snatch Pull 4 x 3 @ 90%+ E2MOM

 

NO BULL CROSSFIT GAMES OPEN 2021 21.1

Open Workout 21.1

Picture: Elena W. 

Thursday night, March the 11th 2021, the first WOD of the CrossFit Games Open was released. Some woke up at night to check their phones but everyone was excited to see what’s going on.

And there it was:  Workout 21.1

For time:

1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 min.

Picture: Elena W. 

All details here.

Oh yeah, killer shoulder workout ! As often, looked easy on paper, but it was a real sucker. Well done to all and congratulations on your well-deserved success !

Picture: Elena W. 

77 athletes registered for our two boxes ! Here is the CFBS-Top-Ten-leaderboard

In the women category:

And in the men category:

The Top 3 female at CrossFit Basel and CFBaselDowntown are:

The Top 3 male at CrossFit Basel and CFBaselDowntown are:

Congratulation to our internal top female and male Athlete, Mandana Zehtabchi and Nikola Jevtic. A special applause to the outstanding performance of our coach Mandy. With her performance, she is sitting in the 13th position overall in Switzerland! If you want to become a Wall Walk master like Mandy, don’t forget to register for her gymnastic classes.

Also congratulations to all the first timer, who did their first CrossFit Open Workout! You did great and I hope it was at least a little bit of fun.

Current standings of CrossFit Basel and CrossFit Basel Downtowns internal Open competition:

Don’t forget to give name to your team. This is how you can help your team score points:

1 point for showing up and posting a score online (no matter what category you compete).
5 points if all teammates earn an official score on the workout.
1-3 points per athlete that finishes in the top three in the box (male/female, 1st 3 points, 2nd 2 points, 3rd 1 point).
5 points for the team with the best spirit.
8 points (team) – Team Bonding: If your team gets together socially outside of the gym (ALL of you – pic posted on our FB page as proof)…you get points. This is a one time bonus, you can do it as many times as you like but it will only earn you points once. It can be done at any point during the three weeks.

Do not forget, it is about to work out together and have FUN !!

Let’s see what come tomorrow ! Stay tuned for the 20.2

Lockdown 2.0 – Thursday 18th March 2021





While all our gyms are closed, we keep you moving ! 

Stay strong and healthy

#strongertogether

 

HOME/OUTDOOR WOD

WOD : For Time (T.C. 13‘)

21-15-9
Box Jumps over (Home : Step ups)

42-30-18
DB/KB Snatch

63-45-27
DU´s (Home : Lateral Jumps)

OUTDOOR POWERLIFTING 

A. Front squat: 4-5 sets up to heavy 4
B1. db KB Stifflegged deadlift: 4x 12
B2. Tempo weighted push ups: 4x 8-12 (3011)

[Rest 1-2 min before between B1. and B2.]

OUTDOOR OLYMPIC WEIGHTLIFTING

A. Hang (Squat) Clean & Jerk 8-10 x 1 @ 60%+ E60s
B. Hang Power Snatch 4-6 x 3 @ 50%+ E90s
C. Clean Pull 4 x 3 @ 90%+ E2MOM

Lockdown 2.0 – Wednesday 17th March 2021





While all our gyms are closed, we keep you moving ! 

Stay strong and healthy

#strongertogether

 

HOME/OUTDOOR WOD

EMOM: 4 rounds

1) Max of : 2 Jumping Lunges into 1 Air Squat
2) Max of : 1 DB/KB Single Arm Deadlift
                    1 DB/KB Hang Power Clean 
                    1 DB/KB Shoulder to overhead
3) Max of DB/KB overhead Reverse Lunges
4) Rest
 
 

OUTDOOR POWERLIFTING 

A. Deadlift: 4-5 sets up to heavy 4
B1. KB/DB shoulder press: 4x 8-12/s
B2. Dips (box): 5 x 8

[Rest 1-2 min before between B1. and B2.]

OUTDOOR OLYMPIC WEIGHTLIFTING

A. Muscle Snatch 5 x 5 @ 20-40% E90s
B. Overhead Squat 5 x 5 @ 50%+ E90s
C1. Shoulder Press 4 x 8 @ AHAFA Rest 1min before C2.
C2. KB Row 4 x 8 @ AHAFA Rest 1min before C1.