Montag, 22.01.2018
A. A single max effort Box Jump for total height.
B. 2 rounds for time of:
21 Thrusters, 50/35 kg
21 Knees-to-elbows
15 Hang Squat Cleans, 50/35 kg
15 Toes-to-bars
9 Power Snatches, 50/35 kg
9 Strict Pull-ups
Rest 5 mins
Sonntag, 21.01.2018
A. Record your best Deadlift 1 Rep Max lift.
B. 5 rounds, 45 secs per station, of:
Ski Erg Calories
Rest 15 secs
Ring Row
Rest 15 secs
Goblet Lunge, 24/16 kg
Rest 15 secs
L Sit
Rest 15 secs
Swimming
Rest 15 secs
Rest 1 min
FGB Style
Samstag, 20.01.2018
A.CrossFit Total II
Clean 1 rep
Bench Press 1 rep
Overhead Squat 1 rep
B. Ski Erg 2000 m
Freitag, 19.01.2018
A. Bent Over Barbell Row 15-15-15, using heaviest weight per set
Front Squat 15-15-15, using heaviest weight per set
Dumbbell Curl To Press 15-15-15, using heaviest weight per set
B. "Coffland"
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups
Donnerstag, 18.01.2018
A. 3 rounds, each round for time, of:
Prowler Pull/Push, 15 m
20 Assault Bike Calories
Rest 3 min between each round
B. For time:
50 Back Extensions
50 Ring Rows
50 Jumping Alternating Lunges
50 Hanging Knee Raises
Mittwoch, 17.01.2018
A. Dumbbell Tricep Extension (Laying) 10-10-10-10-10, using heaviest weight per set
Weighted Pull-up 5-5-5-5-5, using heaviest weight per set
B. Record your best Back Squat 20 Rep Max lift.
C. Tabata 8 x 30:15
Side Plank
Swimming
L Sit
Dienstag, 16.01.2018
A. Record your best Power Clean 1 Rep Max lift.
B. Kettlebell Box Step Up To One Arm Press 5-5-5-5-5, using heaviest weight per set
Ring Row 10-10-10-10-10, using heaviest weight per set
C. 6 rounds for time of:
Ski Erg Calories, 250 m
Run, 50 m
10 Ball Slams, 20/12 kg
Run, 50 m
Montag, 15.01.2018
A. Sumo Deadlift 10-10-10
B. "Team of 2 Jackie"
For time:
Row, 2000 m
100 Thrusters, 45/35 lbs
60 Pull-ups
each person must complete 1/2 of the WOD, only one works at time, row 4x500
Sonntag, 14.01.2018
A. Record your best Hang Power Snatch 15 Rep Max lift.
B. Complete as many rounds as possible in 18 mins of:
1 Knees To Elbow, 1 Toe To Bar, 1 Pull Up
3 Burpee Box Jumps
6 Pistols (Alternating Legs)s
12 Assault Bike Calories
6 Wall Balls
Team a, b, a, b...
Samstag, 13.01.2018
A. 5 rounds, 1 min per station, of:
One Arm Dumbbell Bench Press
One Arm Dumbbell Bench Press
One Arm Dumbbell Row
One Arm Dumbbell Row
Bicycles
FGB Style
B. For time: Walking Lunge, 200 m
Freitag, 12.01.2018
A. 5 rounds for time of:
21 Bent Over Barbell Rows
15 Front Squats
12 Push Press
9 Bicep Curls
6 Power Snatches, 50/30 kg
B. For time:
5 Toes To Bar With Medicine Balls
10 Double Unders (Unbroken)s
5 Toes To Bar With Medicine Balls
20 Double Unders (Unbroken)s
5 Toes To Bar With Medicine Balls
30 Double Unders (Unbroken)s
5 Toes To Bar With Medicine Balls
40 Double Unders (Unbroken)s
5 Toes To Bar With Medicine Balls
50 Double Unders (Unbroken)s
