25.08.2019

A: Warmup

general

B: Grip strength & carry

3 rounds of:

30 sec. on / 30 sec. off

-Farmers carry (2 KBs/DBs)
-Plate carry (2 plates)
-Bar hang
-Shoulder/OH walk (1KB shoulder/ 1DB OH)


C: 2 rounds / 3 min on / 2 min off

250 meter run
20/15 cal. row
max. reps KB/DB thrusters (Rxd: 22,5/20 // 16/15kg)

20/15 cal. row
250 meter run
max reps OH walking lunges (plate) Rxd: 20/15 kg





24.08.2019

Regular CF Class

Warm-up

7 min AMRAP
10 Deadlifts (100/70) or heavy & excellent
20 Burpees over Bar

1 min to reduce weight for the squat cleans

7 min AMRAP
5 Squat Cleans (70/50) or heavy & excellent
50 Double unders

1 min to reduce weight for stationary front rack lunges

7 min AMRAP
10 stationary lunges
15 T2B

1 min Rest

7 min AMRAP
50 Sit up´s
25 cal row

----xxx---

Advanced Gymnastic Class
Fokus: Ring MU

A: Warm up (10 min)

B: Skill (25min)

from ground:
- floor ring push back
- jumping horizontal ring row
- floor ring MU transition
- jumping transition
- swing ring dip

from hang:
- Swing (hollow body - superman)
- hip 2 ring pop 
- ring supported sit up
- kipping dip 

C: Strength  (20min)
3 Rds Tabata 20/40
- Band supported Dragon flag
- Band supported ice Dream makers 
- toes 2 ring
- Advanced ring Pass throughs

D: WOD (TC 18min)
4 Rds for Time 

40 sec HS hold (Wall)
5 strict HS push up (Sc = neg.)
30 sec forearm plank hold (Wall)
5 dimond push up
20 sec plank Hold (Wall)
5 plyo push up

1min Rest between sets


23.08.2019

A: Warmup

general
running prep.
movement prep.

B: 

250 meter run
20 alternating KB/DB snatches (from floor) (24/22,5 // 16/15 kg)
10 deficit handstand pushups (2 x 20 kg plates)

400 meter run
20 alt. KB/DB snatches
15 deficit HSPUs

800 meter run
20 alt. KB/DB snatches
20 deficit HSPUs

timecap: 20 minutes

Ask your coach for HSPU scaling options! 
Try a challenging version!


22.08.2019

A: Warmup

general
general mobility
movement prep.

B:  Round 1:

1 min on / 1 min off

-Row for cal.
-Australian pullups
-Box jumps (60/50cm)
-Double unders
-Ski for cal.
-Pushups

Round 2: 

45 sec. on / 45 sec. off

same exercises

Round 3: 

30 sec. on / 30 sec. off

same exercises

Round 4: 

15 sec. on / 15 sec. off

same exercises


21.08.2019

A: Warmup

general

movement prep.

B: Strength part

6 sets of:

Kang squat
5 slow controlled reps (heavy & excellent)

Incline DB bench press + standing DB shoulder press
10 reps BP; 5 reps SP (same weight)

For the incline BP put a 20 KG plate under the bench!

-start every 4 minutes
-work with a partner


Finisher:

3 rounds of:

30 meter sprint
5 pullups
30 meter sprint
5 burpees




xxXX 19:00 - Competition Class XXxx

Wilhelm Tell - for time:

3 Rounds of:
50 Double unders
20 DB Snatch 30/20kg (70/45lbs)

THEN 
10 - 8 - 6
Thruster 60/40kg (135/95lbs)
Chest to Bar Pull Up

THEN
200m Farmers walk with DB 30/20kg & KB 32/24kg
Walk w/ db in on hand and kb in the other

THEN
20 - 15 - 10
KB Swing 32/24kg
Deficit HSPU

THEN
200m Farmers walk with DB 30/20kg & KB 32/24kg
Walk w/ db in on hand and kb in the other

THEN 
10 - 8 - 6 Deadlift 150/100 Kg (330/225lbs)
20 - 16 - 12 Burpees

THEN
3 Rounds of:
50 Double unders
20 DB Snatch 30/20kg


20.08.2019

A: Warmup

general

core work trainers choice

B: 400 meter run for time

C:
12 Thrusters (50/35kg)
12 Toes to rings
12 Weighted walking lunges (2 DBs on shoulders) 2x15/2x10kg
10 Thrusters
10 T2R
10 WWL
8
8
8
6
6
6
4
4
4
2
2
2 reps

timecap: 15 minutes


19.08.2019

A: Warmup

general

skill work:
Turkish get ups
KB swings
KB push press

B: 22 min amrap

1 TGU (1 rep per side)
22 russian KB swings
22 KB push presses (11 per side)
400 meter run

Choose 1 KB for all 3 exercises!
RXD weight: 24/20 kg


18.08.2019

A: Warm Up



B: Workouts

4 Stations with AMRAPS (10min)

a) Station 1:
  2 length Sled Pull
10 Bottom up KB Front Squats 
15 cal Assault Bike 

b) Station 2:
  5 Handstand Push Ups TUT 3XX3
10 Single Leg Deadlifts  TUT 3131
10 Straight leg twists 

c) Station 3
10 Airborne Lunge
10 Reverse Ring Pikes
10 Deep Lunge w. Rotation

d) Station 4
  5 Hanging Hip Lift
10 Back Squat   TUT 5555
10 Thoracic Bridge  


17.08.2019

A: Warmup


general 
movement prep.



B: "The Six"

6 rounds for time:

600 meter run
6 power cleans (80/50kg)
6 box jumps (75/60cm)
6 KB swings (32/24kg)
6 burpees over the bar

timecap: 40 minutes


16.08.2019

A: Warmup

general
movement prep.

B: 6 sets of:

3-5 weighted pullups (or your hardest version)

4-6 Front squats (work your way up)
70/75/80/85/85/85+% 1RM

250 meter medball/slamball run (start the first round without ball)

-start every 5 min
-work with a partner on the Frontsquats


C: Finisher:

1 length sled push
2 lengths farmers carry (2 KBs)
400 meter run



15.08.2019

A: Warm Up
Hintere Kette 
Spine
Wrists 

B: Tabata Styles 
5x XX sec Deadlift
5x XX sec Push Ups
5x XX sec Bent Over Rows 
....

C: Core
V-Ups
PVC Pipe Back Extensions 
Scissors 
Bicycle Sit Ups

D: Cool Down
Child Pose
Neck Stretch
.....


14.08.2019

A: Warmup

general
running prep.
OH squat prep.


B: Girls WOD "Nancy"

5 rounds of:

400 meter run

15 OH squats (Rxd: 42.5/30kg)


timecap: 20 minutes



xxXX 19:00 - Competition Class XXxx

Open prep for the second open 2019?!?

- Open Workout 17.2 - 12 min AMRAP
2 rounds of:
 15,2m weighted walking lunge (2x22,5/15kg)
  16 toes-to-bars
  8 power cleans (2x22,5/15kg)
Then, 2 rounds of:
  15,2m weighted walking lunge
  16 bar muscle-ups
  8 power cleans (2x22,5/15kg)
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

- 15 min rest between the workouts

- Open Workout 17.3
Prior to 8:00, complete:
3 rounds of:
    6 chest-to-bar pull-ups
    6 squat snatches, 95 lb.
Then, 3 rounds of:
    7 chest-to-bar pull-ups
    5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
    8 chest-to-bar pull-ups
    4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
    9 chest-to-bar pull-ups
    3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
    10 chest-to-bar pull-ups
    2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
    11 chest-to-bar pull-ups
    1 squat snatch 265 lb
*If all reps are completed, time cap extends by 4 minutes.


13.08.2019

A: Warmup

general
movement prep.

B: 6 sets of:

12-15 american KB swings
10-12 front foot elevated stat. lunges
only one leg per set
8-10 reps half kneeling arnold press with band
(KB or DB)

-start every 4-5 minutes
-heavy & excellent

C: Finisher

2 rounds:

30 sec. tappings
30 sec. jumps (single under)
30 sec. quick sprints (forw. backw.)
30 sec. squat jumps
1 min rest


12.08.2019

A: Warmup

general
movement prep.

B: 3 rounds: 20 sec. on / 20 sec. off

sprint forward backward
single unders
sprint sideways (left/right)
double unders
broadjumps

C: 10 min amrap

3 clean & jerks (push or split jerk)
6 burpees over the bar
9 pullups (any style)


Weightlifting class is back in september


11.08.2019

A: Warmup

Skill work power clean

B: 25 min amrap

8 hang power cleans (60/40kg)
12 pushups
16 stationary lunges
400 meter run




10.08.2019

Isometrics
5 rounds 20 / 30
- regular pull up / narrow pull up / chin up / inverted grip l / inverted grip r
- ring support with or without l-sit ambitions

Strength & Conditioning

- broad jumps + sprint
- slam ball variations 
- sled push
- KB snatches (change R/L)
KB sumo squat jumps
- toe touch with slamball



09.08.2019

20 Uhr SchwimmWOD im Strandbad Hard!

Ihr müsst dazu nicht kraulen können!
Wir starten mit einfachen Technikübungen und machen dann ein Wod
mit Schwimmen und Bodyweight Übungen!

Finisher mit Rutschen inklusive :)

Einfach online eintragen!





A: Warmup

general
movement prep.
OH squat skills

B1: 30-20-10 reps of

-Row for calories
-Toes to rings

TC: 10 minutes


B2: 15-10-5 reps of

-Burpees
-OH squats (60/40kg)

TC: 10 minutes




08.08.2019

A: Warmup

general
movement prep.

B: 6 sets of:

10-12 Bent over rows (DB or KB)

12-15 Squats with DB or KB on shoulders

2 lengths farmers carry

-start every 4 min
-same weight for all 3 exercises
-try to go through the movments without dropping DBs/KBs
-heavy & excellent


Conditioning finisher:

400 meter row
400 meter run
400 meter ski OR bike (assault 0.5miles; conept2 800m)
40 DUs



07.08.2019

A: Warmup

general
sprinting prep.
core work

B: 3 rounds; 30 sec. on / 30 sec. off

-Shuttle runs (7 meter)
-Plank hold (advanced feet in sling trainer)
-Rubber band sprint (band hooked in rack)
-Hollow body hold
-Alternating leg box jumps
-Side plank left
-Box jumps
-Side plank right

xxXX 19:00 - Competition Class XXxx

- Warm-up

- swing & kip part

- split the standard
- for every part you have 8 min
- 4 min rest between
- "Grace" 30 C&J (60/42,5 kg)
- 30 ring MU
- "Isabel" 30 snatch (60/42,5 kg)


06.08.2019

A: Warmup

general
front rack mobility work
front squat mobility work
thruster technique work

B: Work your way up to a 3RM Thruster

C: 2 rounds of:

200 meter row
10 Thrusters ( 80% of your 3RM)
5 chest to bar pullups
REST 1 min
400 meter row
20 Thrusters (80% of your 3RM)
10 chest to bar pullups
REST 1 min

on ROUND 2 do a 250 meter and a 400 meter RUN instead of ROW!


05.08.2019

A: Warmup

general
Deadlift & shoulder prep.

B: Strength part

6 sets of:

Deadlift from plates
(put your barbell with weight on 2 - 20 kg plates)

8-8-6-6-4-4 reps @ tempo 22X2

If we run out of plates use the narrow 20 kg plates for your lift.

Dumbbell bench press

12-14 reps each set

-Work your way up on the DLs
-Work with a partner


C: Finisher

250 meter run
20 burpee pullups
250 meter run


MR. Weightlifing Max is on vacation in August!
The weightlifting class will be back in September!



04.08.2019

++++++ ACHTUNG!! - 2 Einheit startet um 10:15 ++++++ 

A: 
Warm Up

Running Prep. & Breathing

B: Barbell Warm Up & Skill

Partner Work

C:  Workout - Bear Complex 

This Bear Complex is:
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Push Jerk

AMRAP 25 min

Start with 
1 Bear Complex 
400 m Run
2 Bear Complex 
400 m Run
4 Bear Complex
400 m Run
....
- each round + 2 Complex 
and always 400 m Run

if you don't like running - go for 1:30-2:00 min Assault Bike
(depending on your running skills)

++++++ ACHTUNG!! - 2 Einheit startet um 10:15 ++++++

Einheitendauer 60min / nur bei Starkregen  run => other indoor fun :) 


03.08.2019

A: Warmup

general
movement prep.

B: 2 rounds, 1 min on, 1 min off

-sled push
-pullups
-farmers carry 
-pushups
-sled pull backwards
-slamballs
-DUs


02.08.2019


CrossFit Games WOD

From 1st of august til the 4th of august the CrossFit Games take place!!
The CrossFit world championship.

We are doing a CrossFit games WOD today but the WODs are not released yet so we start  the morning & lunchWOD with a Games WOD from last year!


Join us in the evening for some Drinks, Food, and a WOD. But you can also join without doing the WOD :)


A: Warmup

Shoulder; HS prep.
DL prep.

"Fibonacci"

5-8-13 reps of:

Parallette Handstand pushups

KB Deadlifts (2 heavy KBs)

30 meter KB/DB OH walking lunges (heavy)


As we don't have superheavy KBs and probably there will be some scaling with
the parallette HSPUS we go for:

2 ROUNDS!!






01.08.2019

New Month New Skill :)

"Running"

We not only run around like crazy, but also do exercises to improve your running technique, do sprints & so on...

But let's start with a crazy WOD

A: Warmup

movement prep.

B: HERO WOD DEL

25 burpees
400 meter run with medball (9/7kg)
25 weighted pullups (10/8kg)
400 meter run with mb
25 HSPUs
400 meter run with mb
25 chest to bar pullups
400 meter run with mb
25 burpees

timecap: 30 minutes



31.07.2019

A: Warmup

general
movement prep.

B: Strength part

6 sets of:

Deadlift @ tempo 21X2
8-8-6-6-4-4 reps

KB front rack carry (1KB)
1 lenght left arm, 1 length right arm

Chinups @ tempo 21X1
6-8 reps

-start every 5 minutes
-work your way up on the DLs


C: Cashout

3 rounds of:

10 pushups (slow & controlled)
10 russian KB swings
10 wall balls (9/7kg)





xxXX 19:00 - Competition Class XXxx

- Warm-up

- swing & kip part

- Workout: 2223 Intervalls - 2 minutes on, 1 minute off:
- 2 regless rope climbs / 4 ring MU / 8 Bar MU
- 10/7-cal. SkiErg / row / AAB 
Max-meter handstand walk
4th round extended to 3 minutes.


30.07.2019

A: Warmup

general
movement prep.

B: Skill work DUs

B1: 7 min amrap

10 DUs
10 calf raises standing on plate (10 or 5kg)
15 DUs
11 calf raises
20 DUs
12 calf raises
25 DUs
13 calf raises
....
(if the calf raises feel easy hold a DB or KB)


C: 4 rounds of:

25/20 cal row / 22/17 cal ski
5/5 kb shoulder presses
5/5 kb push presses (weight heavy & excellent)
12 burpees over the kb

timecap: 25 min


29.07.2019

A: Warmup

general 
movement prep.

B: In Teams of 2:

10 pullups each
9 synchro clusters (30/20kg)
10 pullups each
6 synchro clusters
10 pullups each
3 synchro clusters

90 synchro slamball/medball squats (15/10kg)

C:

20/15 cal row.
20/15 cal ski.
200 SUs
20/15 cal bike


NO Weightlifting class today!


28.07.2019

A: Warmup

movemrnt prep.


B: The Seven

7 rounds of:

7 HSPUs
7 Thrusters
7 K2E
7 DL
7 Burpees
7 KB swings
7 Pullups

Rxd Weight:
Thruster: 60/42,5 kg
DL: 120/75 kg
Swing: 32/24 kg

scale as needed!


27.07.2019

Regular workout


A) Mob / Flex Warm Up

B) Isometrics 

C) 5 rounds for time TC 25 minutes
10 wall climbers
10 toes to bar
20 box jumps

D) Conditioning finisher



COMPETITION GYMNASTIC CLASS
Focus: Bar Muscle up

A: Warm up

B: Skill 
- Straight arm Bar Pull Down with FR support 
- Neg. MU + hip 2 bar pull

C: Strength - Gymnastic Complex:
6 sets / Rest 2:30 between sets 
5 Bar Muscle up
7 C2B Pull up
9 Pull up

D: WOD AMRAP 
15 cal Ski ErG
12 Shoulder Press (seated) 
 9 m OHWL
 6 HSPU
 30 sec HS Hold

E: Core Tabata 30/15