Donnerstag, 03.01.2019
A. Deadlift 10-10-10-10-10
B. "DG"
Complete as many rounds as possible in 10 mins of:
8 Toes-to-bars
8 Dumbbell Thrusters, 35/25 lbs
12 Dumbbell Walking Lunges, 35/25 lbs
Mittwoch, 02.01.2019
A. Back Squat 5-5-5-5-5
B. Dumbbell Bench Press 10-10-10-10-10
C. Every 1 min for 15 mins, alternating between:
20/15 Ski Erg Calories
10/5 Strict Pull-ups
5 Overhead Squats, 40/25 kg
Dienstag, 01.01.2019
A. Power Clean 1-1-1-1-1-1-1
B. For Time: Deck of Cards
Knees to Elbow
Kettlebell Swings
Wall Balls
Abmat Sit Ups
Partner Row 250m
Montag, 31.12.2018
A. Record your best Bench Press 1 rep max lift.
B. Front Squat 10-10-10
C. 5 rounds, 1 min per station, of:
Bent Over Barbell Row, 40/25 m
Plank Hold
FGB Style
Sonntag, 30.12.2018
10 rounds for time of:
1 Clean & Jerk
5 Pull-ups
10 Push-ups
15 Squats
Samstag, 29.12.2018
A. Dumbbell Pull Over 15-15-15, using heaviest weight per set
Double Kettlebell Front Rack Carry 100-100-100, using heaviest weight per set
B. For time:
Walking Lunge, 100 m
100 Push-ups
100 Medicine Ball Cleans, 20/14 lbs
100 Pull-ups
Walking Lunge, 100 m
Freitag, 28.12.2018
"Filthy Fifty"
For time:
50 Box Jumps, 24/20 in
50 Jumping Pull-ups
50 Kettlebell Swings, 35/26 lbs
50 Walking Lunges
50 Knees-to-elbows
50 Push Press, 45/35 lbs
50 Back Extensions
50 Wall Balls, 20/14 lbs
50 Burpees
50 Double Unders
Donnerstag, 27.12.2018
A. Tabata Barbell
Tabata Deadlift, 185/135 lbs
Rest 1 min
Tabata Hang Power Clean, 135/95 lbs
Rest 1 min
Tabata Front Squat, 85/55 lbs
Rest 1 min
Tabata Push Press, 65/45 lbs
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
B. Tabata 8 x 20:10: Ring Rows
Mittwoch, 26.12.2018
Skill Work: Work on a weakness
Dienstag, 25.12.2018
A. Skill Work: Work on a weakness
B. For time:
Row, 1500 m
100 Double Unders
50 Assault Bike Calories
100 Double Unders
Row, 1500 m
Montag, 24.12.2018
Holiday Throwdown WOD #1: 12 Days of Christmas
For time:
1 Power Snatch, 95 lbs
2 Ring Dips
3 Burpees
4 Pull-ups
5 Toes To Bars
6 Push-ups
7 Air Squats
8 Jumping Alternating Lunges
9 Box Jumps, 20 in
10 Wall Balls, 20 lbs
11 Kettlebell Swings, 55 lbs
12 Thrusters, 95 lbs
Complete the 1st exercise, then the 2nd and 1st, then 3rd, 2nd and 1st, etc... until all the movements have been completed.
Sonntag, 23.12.2018
Tabata 8 x 20:10
Bench Press, 40/25 kg
Bent Over Barbell Row, 40/25 kg
Lateral Shoulder Dumbbell Raise, 5/2.5 kg
AbMat Sit-Up
Back Extension
Double Under
Row Calories
Samstag, 22.12.2018
A. Record your best Back Squat 20 rep max lift.
B. Complete as many rounds as possible in 20 mins of:
2 Rope Climbs
10 One Arm Dumbbell Snatch (Alternating)s, 30/20 kg
2 Rope Climbs
20 Push-up (hand release)s
2 Rope Climbs
30 Double Unders
Freitag, 21.12.2018
A. Handstand Walk
B. Tabata 8 x 20:10: Pull-up
C. 5 rounds for time of:
5 Deadlifts, 275/185 lbs
10 Burpees
CrossFit Games 2008
Donnerstag, 20.12.2018
CrossFit Games Open 11.5
Complete as many rounds as possible in 20 mins of:
5 Power Cleans, 145/100 lbs
10 Toes-to-bars
15 Wall Balls, 20/14 lbs, 10 ft
Mittwoch, 19.12.2018
A. Bench Press 10-5-3-10-20, using heaviest weight per set
Kettlebell Reverse Lunge 20-20-20-20-20, using heaviest weight per set
Dumbbell Bent Over Side Lateral 10-10-10-10-10, using heaviest weight per set
B. For time:
50/35 Ski Erg Calories
40/30 Row Calories
30/20 Airdyne Bikes
Dienstag, 18.12.2018
A. Overhead Squat 3-3-3-3-3
B. Ring Rows 5x Max Rep
C. For time:
500 Double Unders
200/150 Airdyne Bikes
100 Partner Wall Balls, 9/6 kg
