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So far CFZ - CFL Administrator has created 1201 blog entries.

Montag, 11. Juni 2018

A: Every 90sec. for 15 Min. 1 Power clean + 1 Front squat + 1 Jerk: B: 2 Rounds: 800m Run 40 Wall balls 20 Dumbbell snatches

11. Juni 2018|

Samstag, 9. Juni 2018

A: 10-10-10-10 DB Prone Row @2111 Start every 2:30min. B: 6-6-6-6-6 Behind the Neck Shoulder Press Start every 2min. C: 3RFT of: 8 Power Snatches @ Moderate weight 8 Overhead Lunges @ same weight 8 Medball Cleans 8 Wallballs

9. Juni 2018|

Freitag, 8. Juni 2018

A: 5-5-5-5-5 "1+1/4" Front Squats Do them slow and controlled. Start every 2:30min. B: 3 rounds of: 1 minute of Sumo Deadlift High Pulls 1 minute of (GHD) Sit-ups 1 minute of Push Presses 1 minute of T2B Rest 1 minute Barbell @ light weight (one bar for both movements)

8. Juni 2018|

Donnerstag, 7. Juni 2018

A: EMOM for 18min do: 1) 3 Wall Climbs 2) 10m Seated Sled Face Pulls 3) 20-30sec. Ring Support Hold 4) 6-10 Strict T2B 5) 10 Hip Extensions @ 2020 6) Medball Hamstring Curls @ 2020 B: AMRAP in 12min of: 20m Quadruped Crawl (controlled) 10 Pull-ups 20m Burpee Broad Jumps (you place your hands

7. Juni 2018|

Mittwoch, 6. Juni 2018

For time of: Buy-in: Run 800m then 30 rounds of (with 1 Kettlebell, a total of 15 rounds per side) 2 Single Arm Russian KB Swings 2 Single Arm KB Cleans 2 Single Arm KB Front Rack Squats 2 Single Arm KB S2OH 2 Single Arm Russian KB Swings (Then switch to other arm) Buy-out:

6. Juni 2018|

Dienstag, 5. Juni 2018

A: 4-4-4-4-4 Clean Grip Deadlift @ 3111 Start every 2:30min. B: In Teams of 2, 3 RFT: 16 DB Hang Squat Snatches, left arm 6 Bar Muscle-ups 16 DB Hang Squat Snatches, right arm 6 Bar Muscle-ups

5. Juni 2018|

Montag, 4. Juni 2018

6 rounds, each for time, of: 200-m row Start every 2:30min. then: 6 rounds, each for time, of: 6 Squat Cleans @ light-moderate weight 12 Box Jumps Overs Start every 2:30min. OLYMPIC WEIGHTLIFTING WOD A: 3-3-3-3-3 Snatch Drop Start every 2:30min. B: Within 12min build up to a heavy tripple of: Hang Squat Snatches (TnG)

4. Juni 2018|

Freitag, 1. Juni 2018

A: Barbell Leg raises 10-10-10-10-10 Between each set do 10 Supermans B: Work 5 Min on your Double Under C: 30-20-10 reps for time of: Thruster @ medium weight Box jumps, 60/50 cm (10 min time cap)

1. Juni 2018|

Donnerstag, 31. Mai 2018

In Teams of 2, for time of: 76 Air Squats 76 Dumbbell Push Presses 76 AbMat Sit-Ups 76 Wall Ball Shots (20/14 lb) 76 Burpees 76 Medball Twists (20/14 lb) 76 Push-Ups 76 Kettlebell Swings (53/35 lb) 76 Dumbbell Thrusters 400 meter Run with Partner

31. Mai 2018|

Mittwoch, 30. Mai 2018

A: Every 90sec for 15min do: 2 Bear Complex B: 21-15-9 reps for time of: 20/15kg DB Hang Power Cleans Chin Ups OLYMPIC LIFTING WOD:  A: Every 90sec for 15min do: 1 Power Clean 1 Front Squat 1 Hang Power Clean B: Deficit Deadlift 6-6-6-6-6 Start every 3min. C: "Grace" For time: 30 (Power-) Cleans

30. Mai 2018|