Break your limits in 60 minutes

WODs

September 2014
Öffne die Tafeln mit den erzielten Zeiten und Runden über die orangen Balken.

Dienstag, 30.

For time

40 double unders or 160 single unders
20 deadlifts
20 pushups with hand release
20 thrusters
20 pullups
20 knees to elbows
20 overhead lunges
20 pistols
20 box jumps
40 double unders or 160 single unders


Montag, 29.

20 min AMRAP

8 power cleans 60 / 55 / 45 / 40 / 35 / 30 / 25 kg
8 burpees over the bar


Sonntag, 28.

1 round for time

10 handstand pushups
20 pullups
30 medball cleans
40 pistols
30 medball cleans
20 pullups
10 handstand pushups


Samstag, 27.

Part A:
AMRAP
1 min snatches 40 / 35 / 30 kg
30 sec plank hold
1 min clean and jerk 40 / 35 / 30 kg
30 sec plank hold
1 min deadlifts 40 / 35 / 30 kg

Part B:
For time
25 hang cleans
25 handstand pushups
25 ring dips
50 wallballs
25 ring dips
25 handstand pushups
25 hang cleans


Freitag, 26.

1 RM clean + jerk complex

5 deadlifts touch'n go
4 hang squat cleans
3 front squats
2 shoulder to overhead
increase weight max. 5 kg per round
timecap 16 min


Donnerstag, 25.

20 min AMRAP, 30s work, 30s rest

cleans 55 / 50 / 40 / 35 / 25 kg
pullup hold
front squats 55 / 50 / 40 / 35 / 25 kg
wall climbs


Mittwoch, 24.

10 rounds for time

8 double unders
6 squat cleans 50 / 40 / 35 / 30 / 25 / 20 kg
4 snatches 50 / 40 / 35 / 30 / 25 / 20 kg


Dienstag, 23.

The Seven

7 rounds for time

7 handstand pushups +1 / 0 / -1 / -1,5 / -2
7 thrusters 50 / 40 / 35 / 30 kg
7 knees to elbows
7 deadlifts 110 / 100 / 90 / 80 / 70 / 60 kg
7 burpees
7 kettlebell swings 32 / 28 / 20 / 16 kg
7 pullups


Montag, 22.

Angie

For time

100 pullups
100 pushups
100 situps
100 air squats

compare to 21.06.2014


Sonntag, 21.

15 min AMRAP, 40s work, 20s rest

reverse burpees
clean + jerks 60 / 50 / 45 / 40 / 35 / 30 / 25 kg
russian twists 24 / 20 / 16 kg


Samstag, 20.

Part A:
2 minutes each exercise max. unbroken, 30s rest between exercises
pullups
pushups
situps

2 min rest

Part B:
10 min AMRAP
kettlebell snatches 24 / 16 / 12 kg


Freitag, 19.

Elisabeth

21 - 15 - 9 for time

cleans 62,5 / 45 / 40 kg
ring dips


Donnerstag, 18.

21 min AMRAP, 40s work, 20s rest

handstand hold
hanging hip touches alternating
hang squat snatches 40 / 35 / 30 / 20 / 15 kg


Mittwoch, 17.

8 rounds for time

7 toes to bar
14 pushups
21 situps


Dienstag, 16.

1 round for time

100 wallballs 9 / 6 kg
75 kettlebell swings 32 / 28 / 24 / 20 / 16 kg
50 pullups


Montag, 15.

30 min EMOM

8 ring rows
8 goblet squats 28 / 24 / 20 / 16 kg
8 box jumps 60 / 50 / 40 cm
rest every 2nd minute


Sonntag, 14.

9 rounds for time

7 handstand pushups +2 / +1 / + 0,5 / -1 / -1,5 / -2 / -2,5
5 pullups
3 snatches 50 / 45 / 40 / 30 / 20 / 15 kg
1 overhead squat 50 / 45 / 40 / 30 / 20 / 15 kg


Samstag, 13.

Part A:
"Bring Sally Up" back squats 30 / 25 / 20 kg

Part B:
15 min AMRAP
1 deadlift 130 / 110 / 100 / 90 / 80 kg
5 pullups
10 pushups
15 air squats


Freitag, 12.

17 min AMRAP

ascending ladder of
front squats 50 / 45 / 40 / 35 kg
kettlebell swings 24 / 20 / 16 kg


Donnerstag, 11.

16 min AMRAP

Perform every exercise for 1 minute:
ring pushups
ball slams 20 / 10 kg
box jumps 60 / 50 cm
pullups
thrusters 40 / 30 kg
deadlifts 100 / 70 / 60 kg
wallballs 9 / 6 kg
medball situps 9 / 6 kg

compare to 01.07.2014


Mittwoch, 10.

10 min to establish 1 RM deadlift
1 min rest
10 min AMRAP
double unders


Dienstag, 09.

12 rounds for time

9 deadlifts 50 / 40 / 35 / 25 kg
6 hang cleans 50 / 40 / 35 / 25 kg
3 shoulder to overhead 50 / 40 / 35 / 25 kg

compare to 29.05.2014


Montag, 08.

18 min AMRAP, 60s work, 30s rest

ring pushups
hang cleans 40 / 30 / 20 kg
toes to bar
handstand pushups -2 / -1,5 / -1 / -0,5 / 0 / +1


Sonntag, 07.

11 rounds for time

8 pullups
5 push jerks 60 / 55 / 50 / 45 / 35 / 25 kg

compare to 20.05.2014


Samstag, 06.

Part A
Clean speed ladder
Perform 8 cleans for time
A I: 20 - 25 - 30 - 35 - 40 - 45 - 50 - 55 kg
A II: 40 - 45 - 50 - 55 - 60 - 65 - 70 - 80 kg
timecap 90 seconds

Part B
15 min AMRAP
ascending ladder of
shoulder to overhead 42,5 / 40 / 37,5 / 35 / 30 kg
barfacing burpees


Freitag, 05.

3 - 6 - 9 - 12 - 15 - 18 - 21 - 24 for time

deadlifts 80 / 70 / 60 / 30 kg
burpees over the bar
then
100 kettlebell swings 24 / 8 kg


Donnerstag, 04.

30 min EMOM

13 pushups
13 situps
13 air squats
rest every 2nd minute


Mittwoch, 03.

15 min AMRAP, 50s work, 10s rest

hang squat cleans 50 / 35 / 30 / 20 kg
knees to elbows
ball slams 20 / 10 kg


Dienstag, 02.

12 min AMRAP

1 min power snatches
1 min medball situps
2 min power snatches
2 min medball situps
3 min power snatches
3 min medball situps


Montag, 01.

20 min AMRAP, 40s work, 20s rest

reverse burpees
hanging hip touches alternating
burpees
medball cleans 9 / 6 kg



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