About Stefan Müller

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So far Stefan Müller has created 715 blog entries.

Mittwoch, 4. August 2021

A: Every 90sec. For 18min do: 1 Clean + 1 Hang Clean + Front Squat B: AMRAP in 10min of: 10 Jumping Squats 15 Push Jerks 20sec. on a device of choice Score: total number of calories! Level 1: 30/20kg Level 2: 35/25kg Level 3: 42.5/30kg GYMNASTICS WOD A: Introduction and technical coaching: Bar muscle [...]

4. August 2021|

Dienstag, 3. August 2021

A: 10min to Practise Kipping- or Butterfly Pull-ups B: „The Chief“ 5 Sets (3 min on/ 1 min off) 3 Power cleans 6 Push ups 9 Air squats RX: 60/42.5kg

3. August 2021|

Montag, 2. August 2021

A: 8-6-6-6-6-6 Push Press @30X1 8-8-8-8-8-8 Romanian Deadlifts @30X1 Start a new round of both exercises every 2:30min. First set is warm-up B: EMOM for 15min of: 1) 15/12cals Assault Bike 2) 10 T2B 3) 10 Burpees

2. August 2021|

Next Week’s Highlights

MONDAY STRENGTH: Push Press + Posterior Chain / WOD: 15min EMOM TUESDAY SKILL: Practise Kipping- and Butterfly Pull-ups / WOD: "The Chief" WEDNESDAY STRENGTH: Clean / WOD: 10min AMRAP of a triplet GYMNASTICS CLASS SKILL: Bar Muscle-up THURSDAY STRENGTH: Lunges + Core / WOD: 14min AMRAP of a tough triplet FRIDAY STRENGTH: Snatch / WOD: [...]

31. Juli 2021|

Samstag, 31. Juli 2021

A: 8-4-4-4-4-4 Close Grip Bench Press 5 sets of 8/8 DB Rows on Bench/Box Start a new round of both exercises every 2:30min. First set is warm-up B: On a 15-minute clock, for max reps each round: From 0:00-3:00, Run 400m then do Pull-ups Rest 1 minute From 4:00-7:00, Run 400m then do Clean & [...]

31. Juli 2021|

Freitag, 30. Juli 2021

A: 8-4-4-4-4-4 Box Squats Start a new round every 2:30min. First set is warm-up B: 3-6-9-12-15 reps for time of: Hang Power Cleans Front Squats After each round do 45 Double Unders Level 1: 30/20kg Level 2: 42.5/30kg Level 3: 60/42.5kg

30. Juli 2021|

NOBULL CrossFit Games 2021 @ CFZ

Dear Members You are welcome to watch the Games at the box this weekend. I will organize some chips and little snacks and something to drink. In case you want to order some pizzas or something else, this is up to you. Schedule (changes are depending on Dave Castro...): Friday: Men Event 5 @ 18:00h [...]

29. Juli 2021|

Donnerstag, 29. Juli 2021

A: Every 30sec. for 15min do: 1 Power Clean B: For time: Row 1000m or Bike 2000m 50 alt. DB Snatches Row 750m or Bike 1500m 35 alt. DB Snatches Row 500m or Bike 1000m 20 alt. DB Snatches Level 1: 10/5kg Level 2: 15/10kg Level 3: 22.5/15kg STRENGTH WOD: A: Deadlift 1 rep at [...]

29. Juli 2021|

Mittwoch, 28. Juli 2021

In Teams of 2, for time of: 10 rounds of: 4 Power Cleans 6 KB-Swings 8 Goblet Lunges then 150 Air Squats then 10 rounds of: 4 S2OH 6 KB-Swings 8 Goblet Lunges then 120 Air Squats then 10 rounds of: 4 Front Squats 6 KB-Swings 8 Goblet Lunges then 90 Air Squats Time Cap: [...]

28. Juli 2021|

Dienstag, 27. Juli 2021

A: 2-2-2-2-2-2 Split Jerks 4-4-4-4-4-4 Negative Pull-ups (3-5sec. Down) Start a new round of both exercises every 2:30min. First set is warm-up B: 3x AMRAP in 3:30min of: 10 Box Jumps 15 Sit-ups 20 alt. DB Hang Cleans Remaining time: max. cals on a device of choice. Rest 90sec. between AMRAPs. Level 1: 10/5kg Level [...]

27. Juli 2021|