Training des Tages

am Montag 4 September 2017 / in der Kategorie WOD. / Geschrieben von Crossfit Goch

Every 10 minutes, for 40 minutes (4 sets) for times:
Run 400 Meters
15 Ring Rows
15 Sandbag Squats
Run 400 Meters

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Training des Tages

am Sonntag 3 September 2017 / in der Kategorie WOD. / Geschrieben von Matthias Urbanek

Warm Up: 2 Rounds Oblique Opener with Partner for 1min each 100 m Farmers Carry 20 m Bearcrawl 10 One arm Ring rows/side A: with Partner 4 x 500m row relay B: 10 to 1 to 10 KB Swings Burpees C: Tabata 1. Jump over Benches Rest 1 min 2. Superman Hold

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Training des Tages

am Samstag 2 September 2017 / in der Kategorie WOD. / Geschrieben von Crossfit Goch

Warm Up:
Oblique Opener


400 m Sandbagcarry
2 min rope Jumps
100 flutterkicks
50 jumpig jacks


For Time:
Hausrunde 6,5 km

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Training des Tages

am Donnerstag 31 August 2017 / in der Kategorie WOD. / Geschrieben von Matthias Urbanek

A.
Four sets of:
Deadlift x 4-6 reps
Rest 20 seconds
Push-Ups x Max reps @ 1010
(set is over if you break tempo)
Rest 3 minutes

B.
Four rounds for time of:
15 DB Push Press
50 Double-Unders

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Training des Tages

am Mittwoch 30 August 2017 / in der Kategorie WOD. / Geschrieben von Matthias Urbanek

A.
Four sets of:
Kettlebell Swings x 20-25 reps
Rest 45 seconds
Dumbbell Walking Lunges x 20 steps
Rest 45 seconds
Side Plank x 30-45 seconds each side
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 8 minutes of:
4 Strict Pull-Ups
8 Alternating Single-Arm Dumbbell Snatches

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Training des Tages

am Montag 28 August 2017 / in der Kategorie WOD. / Geschrieben von Matthias Urbanek

Skill:

EMOM x 7

3-5 Medball cleans

3-5 Highballs

10 min Clean & Jerk technique

E2M x 8

1 Power Clean

1 Hang Clean

Rest 3 min

E2M x 6

1 Push Jerk

1 Split Jerk

Kurs

A: 3 Sets of

Push Ups x 6 reps @ 30X1

Rest 45 sec

Medball Leg Curls x 12 reps

45 sec rest

Superman Hold x 60 sec

45 sec Rest

B: 12 min AMRAP

33 Double Unders

22 Boxjumps

11 HSPU

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Training des Tages

am Sonntag 27 August 2017 / in der Kategorie WOD. / Geschrieben von Matthias Urbanek

A.
Three Sets:
Goblet Squat x 8-10 reps @ 3011
Rest 45 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111
Rest 45 seconds
Bilateral Hip Bridge x 10-12 reps @ 2011
Rest 45 seconds

B.
Four sets for times of:
20 Wall Ball Shots

10 Toes to Bat

5 Power Cleans

Rest 2 minutes

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Teamsamstag

am Samstag 26 August 2017 / in der Kategorie WOD. / Geschrieben von Matthias Urbanek

Teamwod:

In teams of two for time

400m Rope Run

100 Jumping Lunges

50 Burpees over planking Buddy

80 Slamballs

40 Medball Wallslams

60 HR Push Ups

30 str. Pull Ups

Buy out: 200m DB Deathmarch

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Training des Tages

am Donnerstag 24 August 2017 / in der Kategorie WOD. / Geschrieben von Matthias Urbanek

A.
Four sets of:
Dumbbell Shoulder Press x 8-10 reps @ 2011
Rest 45 seconds
Single Leg Hip Bridge x 8-10 reps each leg @ 3011
Rest 45 seconds
Hollow Hold x 45-60 seconds
Rest 45 seconds

B.
Every minute, on the minute, for 12 minutes:
Minutes 1-4 – Muscle Snatch x Max reps in 30 seconds
Minutes 5-8 – Strict Handstand Push-Ups x Max reps in 30 seconds
Minutes 9-12 – Burpees x Max reps in 30 seconds

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Training des Tages

am Mittwoch 23 August 2017 / in der Kategorie WOD. / Geschrieben von Matthias Urbanek

A.
Five sets of:
Deadlift x 5 reps
Rest 20 seconds
DB Snatches x 20 reps
Rest 20 seconds
Push-Ups x 10-15 reps
Rest 2 minutes

B.
For time:
Row 1000 Meters

Run 1000 Meters

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