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So far CFZ - CFL Administrator has created 1489 blog entries.

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|

Donnerstag, 2. Mai 2019

A: 1600 m Run 20 Bench press 10 Pull ups (strict) 18 Bench press 9 Pull ups (strict) … 2 Bench press 1 Pull up (strict) 1600 m Run OLY LIFTING WOD: A: 2 Snatch Go every 90 sec for 12 sets B: Snatch BarBellCycling 5 sets: 5 Squat Snatch 30 sec. rest 5 t’n’g

2. Mai 2019|

Mittwoch, 1. Mai 2019

3 Sets A1: 10 Back Squats A2: 10/10 One Leg GluteHam Raises (Bench) Alternate A1+A2. Rest approx. 60sec. Between sets B: 5 Rounds for time 10 Burpees Box Jumps 60/50 20 KB-Swings 24/16 30 Sit ups

1. Mai 2019|

Dienstag, 30. April 2019

3 Sets A1: In 3 Min. Work up to a heavy set of this Complex 5 Deadlifts, 4 Hang Power Cleans, 3 Front Squats A2: 10 BB Roll outs Alternate A1+A2. Rest approx. 60sec. Between sets B: Tabata deadlift Tabata hang power clean Tabata front squat Tabata push press Rest 2 Minutes between exercises.

30. April 2019|

Montag, 29. April 2019

A: 4 sets of 8/8 DB Bulgarian Split Squat B: 30 Slam Balls then: 20-18-16-…6-4-2 One-arm Kettlebell Front Rack Lunges @moderate 1-2-3..8-9-10 Ring dips then: 30 Slam Balls

29. April 2019|

Samstag 27. April 2019

A: 3-3-3-3-3 Deadlift @3131 Start every 2min. B: EMOM for 16min of: 1) 8 Burpee Box Jumps 2) Bike/Row for 30sec. @ 85% Effort 3) 4 Dual KB Deadlift + 4 Dual KB Clean + 4 Dual KB Walking Lunge/leg 4) 15 Abmat Sit-ups

27. April 2019|

Freitag, 26. April 2019

3 rounds for time: 12 DB left-hand Turkish Get-ups 12 DB right-hand Turkish Get-ups 12 Supine Barbell Rows 12 DB left-leg Goblet Lunges 12 DB right-leg Goblet Lunges DB @ moderate load ADVANCED WOD A: 10min to practise your handstand walk B: "Rich" For time: 13 Squat Snatches, 70/50kg Then, 10 rounds of: 10 Pull-ups

26. April 2019|