• Home
    • Coaches
    • Box Rules
    • Visitors
    • FAQ
    • Kontakt
  • WOD
  • CrossFit
    • Was ist Fitness/CrossFit?
  • Schnuppertraining
  • INTRO
  • Abos
  • Stundenplan
  • Shop
CROSSFIT TIME OUT - Train like the world's fittest athletes!
  • Home
    • Coaches
    • Box Rules
    • Visitors
    • FAQ
    • Kontakt
  • WOD
  • CrossFit
    • Was ist Fitness/CrossFit?
  • Schnuppertraining
  • INTRO
  • Abos
  • Stundenplan
  • Shop

WORKOUT OF THE DAY

12.2.19

11/2/2019

0 Kommentare

 
Max Effort Lower Body Day

Strength: 
- OH Squat - 3 RM
- Speed Pulls: Sumo Deadlift @ 60-65% 1RM - 10x2

Core/Abs:
20 Strict T2B - every time you let go the bar do 15 Hollow rocks!

WOD:
For time
500m row
50 Ground to overhead with 20/15kg plate 
50 Air squats
50 Single unders
50 Single unders backwards
50 Double unders
50 AbMat Situps
TC 12 min
0 Kommentare

11.2.19

10/2/2019

0 Kommentare

 
Bild




​Don't forget to register!!!

Dynamic Effort Upper Body Day

Strength:
- Close grip Bench Press @60% + 25% Bands - 10x2
- Top Set: Strict Press - 4x6
**Start at 50% (of 1RM). This will increase by 2.5% (of 1RM) each week
- Strict (Ring) Dips - 3x8

WOD 1:
AMRAP 3 min:
1 Strict Toes to Bar + 1 strict C2B Pullup
Rest 2 min, then
WOD 2:
AMRAP 6 min
1 Press @ 80% 1RM Press
2 Push Press
3 Push Jerk
4 Hang Clean
5 Burpees over bar
0 Kommentare

9.2.19

8/2/2019

0 Kommentare

 
Team WOD: "Jacky the Hopper"
0 Kommentare

8.2.19

7/2/2019

0 Kommentare

 
Dynamic Effort Lower Body Day

Strength:
- Box Jumps over 3 boxes (16“) - 5x
- Box Squat with Straight Bar @55% + 25% Band Tension - 12x2
- Top Set: Back Squat 8 reps, start @ 50% of 1RM and increase weights by 5/3 kg each week

Core/Abs:
For time:
40 Medball Russian Twists
30 Medball Situps against wall
20 Hollow Tucks
10 Toes to Bar

WOD:
AMRAP 6 min
6 Pullups
6 Box Jumps
1 Deadlift 120/80kg
+ 1 Deadlift each round
0 Kommentare

7.2.19

6/2/2019

0 Kommentare

 
Max Effort Upper Body Day

Strength: 
- Bench Press with 25% band tension - 1 RM
- Strict Press - 6x6
**Start at 50% (of 1RM). This will increase by 2.5% (of 1RM) each week

Core/Abs:
5x3 Dragon Flys

WOD:
5 Rounds for time
20 Heavy Russian KB Swings
15 Toes to Bar
10 HSPU
5 Burpee pullups
TC 12min

​
0 Kommentare

6.2.19

5/2/2019

0 Kommentare

 
Weightlifting:
Every 15 sec x 8
1 Snatch Balance

Every 30 sec x 8
1 First Pull + 1 Power Snatch

Every 45 sec x 8
1 High Hang Squat Snatch + 1 Low Hang Squat Snatch

AMRAP 18 min
3-6-9-12- +3 each round of:
Power Snatch
Lunges (1=l+r)
Pushups
Situps
Air Squats
0 Kommentare

5.2.19

4/2/2019

0 Kommentare

 
Max Effort Lower Body Day

Strength: 
- Box Squat with 25% chains - 3 RM
- Speed Pulls: Conventional Deadlift @60-65% 1RM - 15x1

Core/Abs:
- Weighted Superman Hold with Barbell - 3x1 min

WOD:
AMRAP 12min
3 Thrusters 60/40kg
6 Front Squats 60/40kg
9 Sumo Deadlift High Pulls 60/40kg
12 Jackknives
0 Kommentare

4.2.19

3/2/2019

0 Kommentare

 
Dynamic Effort Upper Body Day

Strength: 
- Bench Press @55% + 25% Bands - 12x2
(Close grip)
- Top Set: Strict Press - 4x6
**Start at 50% (of 1RM). This will increase by 2.5% (of 1RM) each week

- 4 rounds not for time of: 
12 ring dips + 10 single arm db rows/side

WOD:
15-12-9-6-3
Chest to bar pull ups 
Power Snatches 40/25kg
0 Kommentare

2.2.19

1/2/2019

0 Kommentare

 
In Teams of 2 for time:
100 Wallballs 20/14 lbs
100 Pushups
100 Box jumps #24/20 
100 Pullups
100 One Arm DB Thrusters 15/10kg
100 AbMat Situps
100 One Arm DB OH Lunges 15/10kg
100 Burpees
100 cal Row
TC 36 min
0 Kommentare

1.2.19

31/1/2019

0 Kommentare

 
Dynamic Effort Lower Body Day

Strength:
- Box Squat with Straight Bar @50% + 25% Band Tension - 12x2
- Top Set: Back Squat 8 reps, start @ 50% of 1RM and increase weights by 5/3 kg
- Gute Ham Raises with partner - 3x5

Core/Abs:
- 2 min Plank Hold

WOD:
AMRAP 7 min
10 DU
5 Pullups
5 Pushups
+10 DU each round
0 Kommentare
<<Zurück
Nach vorne>>
    Bild

    Auf dieser Seite ...

    ...findest du das Workout of the Day, sowie News, Fotos, Stories, etc. 
    Abonniere das RSS Feed und bleibe auf dem Laufenden.

    RSS-Feed

    App Download:
    Registrierung und online Anmeldung
    Bild
    CFT-Logo für iPhone Hintergrund
    Bild
    Wallpaper für Desktop Hintergrund

    Categories

    Alle
    News
    Science
    Workout Of The Day

    Archives

    Januar 2019
    Dezember 2018
    November 2018
    Oktober 2018
    September 2018
    August 2018
    Juli 2018
    Juni 2018
    Mai 2018
    April 2018
    März 2018
    Februar 2018
    Januar 2018
    Dezember 2017
    November 2017
    Oktober 2017
    September 2017
    August 2017
    Juli 2017
    Juni 2017
    Mai 2017
    April 2017
    März 2017
    Februar 2017
    Januar 2017
    Dezember 2016
    November 2016
    Oktober 2016
    September 2016
    August 2016
    Juli 2016
    Juni 2016
    Mai 2016
    April 2016
    März 2016
    Februar 2016
    Januar 2016
    Dezember 2015
    November 2015
    Oktober 2015
    September 2015
    August 2015
    Juli 2015
    Juni 2015
    Mai 2015
    April 2015
    März 2015
    Februar 2015
    Januar 2015
    Dezember 2014
    November 2014
    Oktober 2014
    September 2014
    August 2014
    Juli 2014
    Juni 2014
    Mai 2014
    April 2014
    März 2014
    Februar 2014
    Januar 2014
    Dezember 2013
    November 2013
    Oktober 2013
    September 2013
    August 2013
    Juli 2013
    Juni 2013
    Mai 2013
    April 2013
    März 2013
    Februar 2013
    Januar 2013

Bild
CrossFit Journal: The Performance-Based Lifestyle Resource
Bild
Terms & Conditions
​Impressum
  • Home
    • Coaches
    • Box Rules
    • Visitors
    • FAQ
    • Kontakt
  • WOD
  • CrossFit
    • Was ist Fitness/CrossFit?
  • Schnuppertraining
  • INTRO
  • Abos
  • Stundenplan
  • Shop