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So far CFZ - CFL Administrator has created 1450 blog entries.

Mittwoch, 13. März 2019

A: Every 90sec. for 15min do: 2 Snatch High-Pulls (max height: chest level) 2 Power Snatches (hold receiving position for 1sec) B: AMRAP in 15min of: 20 Medball Sit-ups 20 Jumping Squats 200m Run 20 Banded Good Mornings (tough band) 20 Wallball Lunges (alternate leg) 200m Run

13. März 2019|

Dienstag, 12. März 2019

A1: 6-6-6-6-6 KB Goblet Front Squats @32X1 A2: 5sets of 12m Death March (2x DBs) Alternate A1+A2. Rest approx. 60sec. Between exercises. B: In Teams of 2, 10 rounds for time of (switch full rounds) 4 Power Cleans @moderate - heavy 5 Box Jump Overs 6 Single Arm KB Snatches (alternating, moderate - heavy) 7

12. März 2019|

Montag, 11. März 2019

A: Practise Muscle-ups B: "Dork" 6 rounds for time of: 60 Double-unders 30 Kettlebell Swings (24/16)kg) 15 Burpees OLYMPIC WEIGHTLIFTING WOD A: Go every 90 sec. for 10 sets: 1+2 High Hang Snatch + Hang Snatch B1: 5x4 Back Squats B2: 2x3 Snatch Push Press 3x2 Snatch Puss Press Go every 4 min (0:00 do

11. März 2019|

Samstag, 9. März 2019

200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk 50-lb. dumbbell, 24-in. box Time cap: 10 minutes

9. März 2019|

Freitag, 8. März 2019

A1: Overhead Squat 4-4-4-4-4 A2: 5 x 40 Sec. Hollow Rocks Alternate A1+A2. Rest approx. 60sec. Between exercises. B: 15 min AMRAP: 1-1-1-2-2-2-3-3-3…. Kettlebell deadlifts, 24/16 Kg Goblet squats, 24/16 Kg Kettlebell Swings 24/16 Kg

8. März 2019|

Donnerstag, 7. März 2019

A: In Teams of 2: Partner A: Row (for calories) Partner B: AMRAP in 4min of: Ground to Overhead @ Moderate Load Switch roles. 1 Min Rest between 1 Min. Rest Partner A: Row (for calories) Partner B: AMRAP in 4min of: 10 Medball Situps followed by 10 Medball Russian Twists Switch roles. 1 Min

7. März 2019|

Mittwoch, 6. März 2019

A: Tabata as Team of 2: Back Squat @ Moderate Load (alternate full rounds) B: 20 min EMOM: 1: 40 sec. Superman Rock 2: 10 Front squats @ Light - Moderate Load 3: 10 Devils Press 4: 16 Jumping Lunges

6. März 2019|

Dienstag, 5. März 2019

A1: 4 x 15 Wooden Stick Bradford Press (KB or DB) A2: 4 x 6 Paralettes Shoot Through (Scale: Bench or Box) Alternate A1+A2. Rest approx. 60sec. Between exercises. B: For time 60 Double Unders 50 GHD - Sit ups 40 DB Power cleans @ Moderate Load 30 DB Burpee box step overs 60/50 40 DB

5. März 2019|

Montag, 4. März 2019

A: 10-9-8-7-6.....2-1 Deadlifts @Start with @ 50% +20kg Ring Dips B: 10 min AMRAP 2 Strict Pull ups 2 Strict Knees to elbows 2 High BoxJumps C: 400m Farmers carry, 2×24/16 Kb OLY WOD: A: Hang power clean Go every 90 sec. For 10 sets. 3 hang power cleans B: EMOM 10 2 push jerk

3. März 2019|

Samstag, 2. März 2019

CrossFit Open WOD 19.2 Beginning on an 8-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 lb. 25 toes-to-bars 50 double-unders 13 squat cleans, 185 lb. If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 11 squat cleans,

1. März 2019|