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So far CFZ - CFL Administrator has created 1495 blog entries.

Samstag, 20. Juli 2019

A: Power clean Quick 5min: work up to a heavy single, then 5min EMOM: 2 power cleans (NOT TNG!) @ 85% of heaviest single B: For time (= 8min timecao) 15/12/9 reps of toes-to-bar power cleans 40/30kg (= Rx, Health = 30/20kg) rest 3:00 For time (= 8min timecao) 12/9/6 reps of toes-to-bar power cleans

20. Juli 2019|

Freitag, 19. Juli 2019

A: 2 sets: 3 long single leg broad jumps (per leg!) 2 sets: 6 paused lateral single leg jumps (per leg!) 2 sets: 6 lateral single leg jumps (per leg!) !! REST 1:00 between each set !! B: 30min running clock: 1000m row --> partne holds plank position 100 DB snatches @ 20/15kg --> partner

19. Juli 2019|

Donnerstag, 18. Juli 2019

A1: Deadlift 6 reps @ 65% / 5 reps @ 75% / 4 reps @ 85% 3 reps @ 87.5% or more (if you can) rest 1:30 between sets A2: Strict press 6 reps @ 65% / 5 reps @ 75% / 4 reps @ 85% 3 reps @ 87.5% or more (if you can)

18. Juli 2019|

Mittwoch, 17. Juli 2019

A: Squat snatch Every 75sec for 10min (= 8 sets): 2 TNG squat snatches Work up to a heavy double for today B: For time: Buy-in: 400m run with medball on your shoulder then 10/8/6/4/2 reps of TNG squat snatches @ 40/30kg 20/16/12/8/4 reps of wallballs 20/14lbs Buy-out: 400m run Gymnastics Workout: A: ring MU

17. Juli 2019|

Dienstag, 16. Juli 2019

A1 Backsquat 6 reps @ 65% / 5 reps @ 75% / 4 reps @ 85% 3 reps @ 87.5% or more (if you can) rest 1:30 between sets A2 Strict (weighted) pullups 6 reps @ 65% / 5 reps @ 75% / 4 reps @ 85% 3 reps @ 87.5% or more (if you

16. Juli 2019|

Montag, 15. Juli 2019

A: Bench press 7 sets of 2 heavy reps after each set: 2 HIGH lying medball throws B: KB/DB technique 5min to master your double KB C&J technique Good front rack position, narrow jerk position perform a fast/fluid transition C: 10min AMRAP - Teams of two/three "you go, I go style" 5 double KB C&Js

15. Juli 2019|

Montag 6. Mai 2019 – Benchmark Week

Dear Members The Benchmark Week is back THIS WEEK! It's time to test again. We will test your work capacities for the whole week @ CrossFit Zug / Luzern again. We will be offering only Benchmarks WODs (e.g. Fran, Karen...) You'll find the scoresheets below as well. We hope that you will be as successful as

6. Mai 2019|

Benchmark Week 2019

Dear Members The Benchmark Week is back THIS WEEK! It's time to test again. We will test your work capacities for the whole week @ CrossFit Zug / Luzern again. We will be offering only Benchmarks WODs (e.g. Fran, Karen...) You'll find the scoresheets below as well. We hope that you will be as successful as

6. Mai 2019|

Samstag, 4. Mai 2019

A: 8 min AMRAP 2 Strict Pull ups 2 Strict Knees to elbows (Sclae up: Strict Toes2Bar) 2 Strict Ring dips B: 7 Rounds: 7 Power clean @moderate-heavy 7 Handstand push ups

4. Mai 2019|

Freitag, 3. Mai 2019

A: 50 Sit-ups 100 Crunches 200 Flutterkicks B: Row 1000m for Time Then do: 50 Wallballs C: Practice for 5 minutes each, in any order: Stretching Plank holds L-sits High Boxjumps

3. Mai 2019|