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WOD 08.07.2018 - 22.07.2018

Sonntag, 22.07.2018

A. As many reps as possible in 3 mins of: Bench Press, 60/30 kg

B. Back Squat 20-20-20, using heaviest weight per set
    Crunch 25-25-25, using heaviest weight per set

C. For time:

Row, 500 m
150 Double Unders
50 Burpees

Samstag, 21.07.2018

A. Weighted Strict Pull-up 5-3-3-1-1, using heaviest weight per set
    Dumbbell Tricep Extension (Laying) 10-10-10-10-10, using heaviest weight per set

B. 4 rounds for time of:

Med Ball Run, 20/14 lbs, 400 m
40 Overhead Walking Lunges, 20/14 lbs
20 Wall Balls, 20/14 lbs

Freitag, 20.07.2018

A. One Legged Deadlift 10-10-10-10-10, using heaviest weight per set
    One Arm Kettlebell Clean And Press 5-5-5-5-5, using heaviest weight per set

B. Deck of Cards

Ring Row
Box Jump
Slam Ball
Push Up

Donnerstag, 19.07.2018

A. 6 rounds, 30 secs per station, of:

Ski Erg Calories
Rest 30 secs
Double Kettlebell Front Rack Lunge, 24/16 kg
Rest 30 secs
Chest-to-bar Pull-up
Rest 30 secs
Hang Power Snatch, 50/35 kg
Rest 30 secs
Airdyne Bike
Rest 30 secs

FGB Style

Mittwoch, 18.07.2018

A. "Strict Lynne"

5 rounds for max reps of:

max rep Bench Press, 1x bodyweight
max rep Strict Pull-ups

B. Complete as many rounds as possible in 12 mins of:

10 Assault Bike Calories
15 Push-ups
20 Pistols (Alternating Legs)s

Dienstag, 17.07.2018

A. Sumo Deadlift 10-10-10

B. Every 1 min for 10 mins, alternating between:

10 Shoulder Taps
5 Weighted Strict Pull-ups, pick load

C. CrossFit Games Open 11.1/14.1

Complete as many rounds as possible in 10 mins of:

30 Double Unders
15 Power Snatches, 75/55 lbs

Montag, 16.07.2018

A. 5 rounds, 1 min per station, of:

Dumbbell Shoulder Press, 15/10 kg
Rest 30 secs
Kettlebell Box Step Up, 24/16 kg
Rest 30 secs
Feet Elevated Ring Row 3 Second Pause
Rest 30 secs

FGB Style

B. For time: 50 Ski Erg (Calories)s

Sonntag, 15.07.2018

A. Bench Press 3-3-3

B. "Nasty Girls"

3 rounds for time of:

50 Air Squats
7 Muscle Ups
10 Hang Power Cleans, 135/95 lbs

Samstag, 14.07.2018

A. Deadlift 10-5-10

B. Tabata 8 x 20:10: Push-up

Freitag, 13.07.2018

A. 1 Arm Kettlebell Pressing Lunge 8-8-8-8, using heaviest weight per set
    Rope Pull-up 8-8-8-8, using heaviest weight per set
    Dumbbell Pull Over 15-15-15-15, using heaviest weight per set

B. 10 rounds for time of:

20/15 Airdyne Bikes
10 One Arm Alternating Kettlebell Swings, 24/16 kg
5 Burpee Pull-ups

Donnerstag, 12.07.2018

A. One Arm Dumbbell Bench Press 20-20-20, using heaviest weight per set
    One Arm Kettlebell Row 10-10-10, using heaviest weight per set
    Back Squat 5-5-5, using heaviest weight per set

B. 4 rounds, 20 secs per station, of:

Row Calories
Rest 10 secs
Wall Ball, 9/6 kg
Rest 10 secs
Slam Ball, 20/12 kg
Rest 10 secs
Toes-to-bar

FGB Style

Mittwoch, 11.07.2018

A. 1 Power Clean + 2 Front Squats + 1 Thruster 3-2-1

B. Weighted Strict Pull-up 5-5-5-5-5, using heaviest weight per set
    Dumbbell Tricep Extension (Laying) 15-15-15-15-15, using heaviest weight per set

C. For time:

Row, 500 m
20 Burpees
Run, 400 m

Dienstag, 10.07.2018

A. Press 10-5-1-3, using heaviest weight per set
    Goblet Squat 20-20-20-20, using heaviest weight per set
    Dumbbell Renegade Row 20-20-20-20, using heaviest weight per set

B. For time: 100 Assault Bike Calories

Montag, 09.07.2018

A. Hang Power Snatch + 2 Overhead Squat 1-1-1

B. Complete as many rounds as possible in 20 mins of:

5 Chest-to-bar Pull-ups
10 Wall Balls, 20/14 lbs
15 Kettlebell Swings, 1.5/1 pood

Sonntag, 08.07.2018

A. 4 rounds for time of:

20 Dumbbell Renegade Rows, 15/10 kg
20 Dumbbell Push Press, 15/10 kg

B. As many reps as possible in 5 mins of: Strict Pull-up

C. 30-20-10 reps, for time of:

Jumping Lunge
AbMat Sit-up
Back Extension
Hanging Knee Raise

D. Tabata 6 x 30:30: Ski Erg