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So far CFZ - CFL Administrator has created 1021 blog entries.

Donnerstag, 23. November 2017

A: EMOM for 20min do: 1) 1 Legless Rope Climb or 2 Rope Climbs 2) 40sec. Handstand Hold 3) 10 Strict Toes-to-Bar or 10 K2E / Knee Raises 4) 20sec. Ring Support Hold 5) 8 High Box Jumps B: 10 Rounds 45sec ON / 15sec OFF: 1) Row (Cals) 2) Box Jump Overs Score: Total

23. November 2017|

Mittwoch, 22. November 2017

A: Deadlift 10-10-10 Start every 3min. Start with approx 60% of your 1RM. B: 4 rounds for time, each round as fast as possible! 15cal Assault Bike or Ski Erg or Row 10 push jerks @ 50/35kg 5 burpee box jump overs Work:rest ratio is 1:2 (i.e. if you had 1min 30sec, you rest for

22. November 2017|

Dienstag, 21. November 2017

A: Split Jerk 3-3-2-2-1-1-1 Start every 2min. B: Squat Clean 3-3-3-3-3 (TnG) Start every 2min. C: 3 rounds for time of: 8 Front Squats @ 50/35kg 8 Hang Squat Cleans @ 50/35kg 8 Split Jerks @ 50/35kg

21. November 2017|

Montag, 20. November 2017

A: Bent Over BB Rows 10-10-10 Start every 2:30min. B: In Teams of 2: AMRAP in 9min of: 14 Thrusters @ 42,5/30kg 50 Double unders (Scale: 50 Singles + 6 Tuck Jumps) 14 Bar facing burpees Rest 2min. AMRAP in 9min of: 8 Power Clean + Jerks @ 60/40kg 16 Pull-ups Row 24 Cals OLYMPIC

20. November 2017|

WOD for a cause

Impressions from our event "WOD for a cause". It was so much fun! We were very happy and proud that so many people showed up and supported this charity event. THANK YOU BIG TIME!! The total amount what has been raised for the Victory Garden WOD and the Angelman Verein Schweiz. Thanks to Jeff and

19. November 2017|

Samstag, 18. November 2017

5 Rounds: 20 Wall ball shots, 9/7 kg 20 Sumo deadlift high pulls, 35/20 kg 20 Box jumps, 60/50 cm 20 Push press, 35/20 kg 20 cal Row 1 min Rest

18. November 2017|

Freitag, 17. November 2017

A: Every 90sec for 15min do: 2 Power Snatches + 2 Overhead Squats B: 15 minute AMRAP 12 KB-Swings 24/16 Kg 12 power snatches @ 42,5/30kg 12 Sit ups

17. November 2017|

Donnerstag, 16. November 2017

A: Every 2 min for 12 min: 1: 8 L-Seated dumbell press 2: 8 Strict toes to bar / leg raises B: 2 Rounds: 500 m Row 20 Thruster 42.5/30 Kg 100 Double Unders 20 Medball cleans 9/6kg 2 min Rest OLYMPIC WEIGHTLIFTING WOD A: Sots press 3 sets of 6 @20% Snatch B: Snatch

16. November 2017|

Mittwoch, 15. November 2017

A: 5 Sets: 5 Deadlift, 70% 60s Rest 8 Bar dips (weighted) 60s Rest B: For time: 42 Wall ball shots, 9/7 kg 21 Burpee box jump overs, 60/50 cm 30 Wall ball shots, 9/7 kg 15 Burpee box jump overs, 60/50 cm 18 Wall ball shots, 9/7 kg 9 Burpee box jump overs, 60/50

15. November 2017|

Dienstag, 14. November 2017

A: Every 60sec for 10min do: 1 Squat Clean + 1 Hang Squat Clean B: 4 Rounds: 24 Squats 24 Push ups 24 Walking lunge steps 400m Run

14. November 2017|