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So far CFZ - CFL Administrator has created 1251 blog entries.

Mittwoch, 25. Juli 2018

A: Every 90 Sec. for 9 Min. 1 Shoulder Press - 2 Push Press - 3 Push Jerks B: 6 Sets (3 min on / 1 min off): 1: 400m Run + AMRAP Toes to bar 2: 400m Run + AMRAP Wall ball shots STRENGTH WOD: A: 4x 10m heavy Front Rack Lunges B: EMOTM

25. Juli 2018|

Dienstag, 24. Juli 2018

A1: 10 - 8 - 6 - 4 Backsquats A2: 4 x 10/10 One Leg Hip Bridges Alternate A+B. Rest 60sec. Between exercises. B: 15 min AMRAP: 60 Double unders 30 Air squats 15 Squat cleans, Light-Moderate

24. Juli 2018|

Montag, 23. Juli 2018

A: 3-3-3-3-3 Power snatch B: 100 Medball Situps C: 8 Rounds: 7 Power Snatch, Ligh Weight 5/5 Jumping Lunges 13 GHD-Sit ups

23. Juli 2018|

Samstag, 21. Juli 2018

A: Within 10min find your 5RM Muscle Clean B: AMRAP in 18min of: 10 Hang Power Cleans @ Moderate 10 KB Goblet Squats @ Heavy 10 T2B 10 Burpee Box Jumps C: 3x 1min Weighted Plank Hold (Plates on Back) Rest 1min between sets

21. Juli 2018|

Freitag, 20. Juli 2018

A1: 8-8-8 Box Squats @21X1 A2: 8-8-8 Medball Hamstring Curls @3030 Alternate A1+A2. Rest 60sec. Between exercises. B: "Macho Man 15" EMOM for 15min: 3 Power Cleans 3 Front Squats 3 Push Jerks Use a challenging weight to go through all 15 rounds.

20. Juli 2018|

Donnerstag, 19. Juli 2018

A1: 4 sets 6-10 reps of Ring Rows @ 2121 A2: 6-6-6-6 Seated Single Arm Arnold Press @ 2020 Alternate A1+A2. Rest 60sec. Between exercises. B: For time of: Run 800m 80 Double Unders 80 Squats Run 400m 40 Pull-ups 40 Box Jump Overs Run 200m 20 Burpees 20 Handstand Push-ups OLYMPIC WEIGHTLIFTING A: Every

19. Juli 2018|

Mittwoch, 18. Juli 2018

A1: 5 sets of 1.1.1.1 Sumo Deadlift High Pulls A2: 6-6-6-6-6 Tall Box Jumps Alternate A1+A2. Rest 60sec. Between exercises. B: 2 sets of 6min ON (AMRAP) / 3min REST: 6 Shuttle Runs (10m back and forth) 8 Wallballs 10 Deadlifts @ light load STRENGTH WOD A: Seated Good Mornings 10-10-10 Start every 3min. B:

18. Juli 2018|

Battle of Lucerne 2018

CrossFit Zug will be competing this year again @ Battle of Lucerne 2018! We will have 4 Teams onsite: RX: ZULU - Hakuna Masquata: Jessica Morant + Marco Steiner ZULU - Oldies: Tina Tursic + Stefan Müller Scaled: Bikini Bottom: Carmen Wyss + Geri Kransteiner Johannsdottir & Wernersson: Tamara Deix + Michael Zwyssig It would

17. Juli 2018|

Dienstag, 17. Juli 2018

A1: 6-6-4-4 Shoulder Press @3112 A2: 8-8-8-8 Prone DB Rows @2121 Alternate A1+A2. Rest 60sec. Between exercises. B: 3 rounds for time of: 10 DB Power Snatches, left arm 10 Single-Arm DB Overhead Squats, left arm 10 Strict Pull-ups (Scale up: L-Pull-ups) 10 DB Power Snatches, right arm 10 Single-Arm DB Overhead Squats, right arm

17. Juli 2018|

Montag, 16. Juli 2018

A1: 5-5-5-5-5 1+1/4 Front Squats A2: 8-8-8-8-8 Weighted Hip Extensions Alternate A1+A2. Rest 60sec. Between exercises. B: In Teams of 2, AMRAP in 15min of: 6-12-18-24-30-36… reps of: KB Swings 24/16 Kg Back Squats @ moderate load HR-Push-ups

16. Juli 2018|