Montag, 17. Mai 2021
Station 1+2: 30min AMRAP @ STEADY pace of: 400m Run 10 KB Cluster (5/5) 10 KB Goblet Box Step-overs 400m Run 10 Muscle Cleans 10 Push Press
Next Week’s Highlights
MONDAY 30min @ STEADY PACE workout TUESDAY STRENGTH: Clean Complex / WOD: Death-by... WEDNESDAY STRENGTH: Front Squats + Pull-ups / WOD: Short Intervals THURSDAY STRENGTH: Push-Press + Core / WOD: 15min EMOM FRIDAY STRENGTH: Snatch / WOD: something close to "Fran"... ;-) SATURDAY STRENGTH: Sumo Deadlift + Bench Press / WOD: 5 RFT
Samstag, 15. Mai 2021
Station 1 Every 90sec. for 15min do: 1 Power Snatch + 2 Overhead Squats Station 2 EMOM for 15min of: 1) 15/12cals Assault Bike 2) 12 Burpees 3) 15 V-Ups
Swiss Team CHallenge 2021
We’re looking forward to another legendary CrossFit Team CHallenge. The traditional competition is back after two years! Date: 26th of June 2021 Place: CrossFit Zug Start: 09:00h End: approx. 15:30h and then BBQ Open End (this depends on we can host this event due to Covid19) Find more information: http://www.swissteamchallenge.ch You can register your team here or add [...]
Freitag, 14. Mai 2021
Station 1 Every 2:30 for 6 sets do: 12-8-6-6-6-6 Push Press 4-4-4-4-4-4 Dragon Flags or a scaled version of it. Station 2 Every 3min for 5 sets do: 60 Double Unders 12 Power Snatches Level 1: 20/15kg Level 2: 30/20kg Level 3: 40/30kg
Donnerstag, 13. Mai 2021
Station 1 Every 2:30 for 6 sets do: 12-8-6-6-6-6 Front Squat 5-5-5-5-5-5 Strict (weighted) C2B Pull-ups Station 2 4 Rounds for time of: 400m Run 30 KB-Swings 20 KB-Overhead Lunges (10/10) Time cap 15min. Level 1: 16/8kg Level 2: 20/12kg Level 3: 24/16kg
Mittwoch, 12. Mai 2021
Station 1 EMOM for 15min do: 1 Squat Clean + Jerk Station 2 AMRAP in 15min of: 2 Thrusters 2 Shuttle Runs 4 Cleans 4 Shuttle Runs 6 Deadlifts 6 Shuttle runs 1 Shuttle Run = 2x5m back and forth Level 1: 30/20kg Level 2: 45/30kg Level 3: 60/42.5kg
Dienstag, 11. Mai 2021
Station 1+2: "Heidi" AMRAP in 23 minutes 23 Air Squats 23 Push-Ups 23 Kettlebell Swings (24/16 kg) 23 Jumping Lunges 23 Sit-Ups 23 Box Jumps
Montag, 10. Mai 2021
Station 1 Every 2:30 for 6 sets do: 12-8-6-6-6-6 Sumo Deadlift 8-8-8-8-8-8 Bench Press Station 2 AMRAP in 8min of: 100-150-200-250-300m... Row 6-8-10-12-14… Single Arm DB Hang Clean & Jerk (alternate) Rest 2min. Repeat the same AMRAP for 4min. Level 1: 15/10kg Level 2: 20/15kg Level 3: 25/17.5kg
Next Week’s Highlights
MONDAY STRENGTH: Sumo Deadlift + Bench Press / WOD: Medium + Short Inverval TUESDAY Long workout "Heidi" WEDNESDAY STRENGTH: Clean + Jerk / WOD: AMRAP with Barbell Skills THURSDAY STRENGTH: Front Squat + Pull-up / WOD: 15min. FRIDAY STRENGTH: Push Press + Core / WOD: Short Intervals SATURDAY STRENGTH: Snatch + OH-Squat / WOD: 15min [...]