Training des Tages

am Donnerstag 21 September 2017 / in der Kategorie WOD. / Geschrieben von Crossfit Goch

A. Oblique Opener 2x60sec./ Animals

B. Shrugging Sally

C. 5 Rounds for Time:

200 m Run

20 Front Rack Lunges

20 Stiff Legged Deadlifts

D. 3 Rounds:

30 sec Pec Raises

30 sec Hercules Hold

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Training des Tages

am Mittwoch 20 September 2017 / in der Kategorie WOD. / Geschrieben von Crossfit Goch

A. Oblique Opener 2x60 sec.

B. EMOMx8

5 Wide Grip Pull Ups/ 5 Rear Delt Flys

C. 12/10/8/6/4/6/8/10/12

KB Swings

Burpees

* between Sets 100 m Sprint

D. 200 m Farmers Carry direct into 400 m SB Carry

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Training des Tages

am Montag 18 September 2017 / in der Kategorie WOD. / Geschrieben von Crossfit Goch

Skill:

"Sandbag Work"

Carry- Talk HOW and WHY
400m HEAVY Carry
EMOM Toss + Jumps
SB Squat - Talk HOW and WHY
3min Hold + PRESS

Kurs:

A. Oblique Opener + Animals

B. EMOMx7

5 Muscle Cleans/ 5 Tuck Jumps

C. 3 Sets:

20 Cal Row

ME Push Ups

ME Wallball Shots

*Rest 90 sec. between Sets!

D. Optional

400 m Sandbagcarry 

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Training des Tages

am Sonntag 17 September 2017 / in der Kategorie WOD. / Geschrieben von Matthias Urbanek

A. Find your 3RM Sumo Deadlift from blocks in 15 min

B. 20 min AMRAP

5 str. Pull ups

20 KB Front Rack Lunges

30 Abmat Sit Ups

C. Sled Work

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Teamsamstag

am Samstag 16 September 2017 / in der Kategorie WOD. / Geschrieben von Crossfit Goch

In teams of two, complete the following for time:
800 Meter Relay Run
80 Double-Unders
60 Power Cleans
40 Box Step-Overs with Dumbbells
800 Meter Relay Run
80 Double-Unders
60 Power Cleans
40 Box Step-Overs with Dumbbells
800 Meter Relay Run

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Training des Tages

am Donnerstag 14 September 2017 / in der Kategorie WOD. / Geschrieben von Crossfit Goch

A.
Four sets of:
Deadlift x 8 reps @ 3011
Rest 45 seconds
Push-Ups x 15 reps @ 2011
Rest 45 seconds
Supine Leg Lowering x 10 reps @ 3011
(lower back remains in contact with the floor)
Rest 45 seconds

B.
Three sets for max reps of:
45 seconds of Kettlebell Swings
15 seconds Rest
45 seconds of Burpees
15 seconds Rest
45 seconds of Push Press
15 seconds or Rest

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Training des Tages

am Mittwoch 13 September 2017 / in der Kategorie WOD. / Geschrieben von Crossfit Goch

A.
Three sets of:
Dumbbell Shoulder Press x 8-10 reps @ 2011
Rest 60 seconds
Supinated-Grip Pull-Ups x 3-5 reps @ 2110
Rest 60 seconds
Jump Rope x 60 seconds
(work on Jumping mechanics – Single or Double-Unders)
Rest 60 seconds

B.
Three rounds for time of:
Run 400 Meters
40 Wall Ball Shots

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Training des Tages

am Montag 11 September 2017 / in der Kategorie WOD. / Geschrieben von Crossfit Goch

Skill:

Rowing Technik

Kurs:

A. EMOM x 8

5 Barbell Rows/ 5 High Box Jumps

B. For Time:

800m Run

immediately followed by

3 rounds of:

10 Stiff legged Deadlifts

20 HR Push ups

30 KB Swings

immediately followed by

800 m Run

 

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Training des Tages

am Donnerstag 7 September 2017 / in der Kategorie WOD. / Geschrieben von Crossfit Goch

A.
Complete as many rounds and reps as possible in 10 minutes of:
10 Alternating Dumbbell Snatches
20 Burpees

B.
Four sets of:
Dumbbell Walking Lunges x 20 steps @ 1010
Rest 45 seconds
Single-Arm Dumbbell Row x 10 reps each arm @ 2111
Rest 45 seconds
Plank Hold x 45 seconds
Rest 45 seconds

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Training des Tages

am Mittwoch 6 September 2017 / in der Kategorie WOD. / Geschrieben von Crossfit Goch

A.

Four sets of:
Single-Arm Press (Kettlebell or Dumbbell) x 10 reps each arm
Rest 45 seconds
Kettlebell Swings x 20 reps
Rest 45 seconds
Side Planks x 30-45 seconds each side
Rest 45 seconds

B.
In teams of two, partners will alternate to complete 7 rounds each of:
7 Push Press KB
7 Toes to Bar

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