Break your limits in 60 minutes

WODs

November 2015
Öffne die Tafeln mit den erzielten Zeiten und Runden über die orangen Balken.

Montag, 30.

14 min AMRAP

7 air squats
7 box jumps 60 cm
7 ring dips
7 medball situps


Sonntag, 29.

14 min AMRAP

7 pullups
7 burpees
7 sumo deadlift highpulls
21 double unders


Freitag, 27.

20 min AMRAP

5 thrusters
10 kettlebell swings
20 situps


Donnerstag, 26.

For time

3000 m row
25 wallballs
20 pullups
15 handstand pushups
10 deadlifts


Mittwoch, 25.

12 min AMRAP

7 squat cleans
5 push jerks


Dienstag, 24.

5 rounds for time

5 muscle ups
50 double unders


Montag, 23.

24 min AMRAP, 60s work, 30s rest

medball cleans
pushups
snatches
calories row


Sonntag, 22.

For time

9 overhead squats
9 front squats
18 toes to bar
8 overhead squats
8 front squats
16 toes to bar
7 overhead squats
7 front squats
14 toes to bar
6 overhead squats
6 front squats
12 toes to bar
5 overhead squats
5 front squats
10 toes to bar
4 overhead squats
4 front squats
8 toes to bar
3 overhead squats
3 front squats
6 toes to bar
2 overhead squats
2 front squats
4 toes to bar
1 overhead squat
1 front squat
2 toes to bar


Freitag, 20.

15 min AMRAP

5 ring dips
10 sumo deadlift high pulls
20 double unders


Donnerstag, 19.

9 rounds for time

6 burpees
3 cleans


Mittwoch, 18.

For time

descending ladder of
12 box jumps 60 cm
12 toes to bar


Dienstag, 17.

18 min AMRAP, 60s work, 30s rest

handstand pushups
calories row
situps
wallballs


Montag, 16.

25 - 20 - 15 - 10 - 5 for time

deadlifts
pullups


Sonntag, 15.

20 min AMRAP

5 ring dips
10 kettlebell swings
15 air squats


Freitag, 13.

For time
100 double unders
10 front squats
80 double unders
8 front squats
60 double unders
6 front squats
40 double unders
4 front squats
20 double unders
2 front squats


Donnerstag, 12.

For time

9 snatches + 1 thruster
8 snatches + 2 thrusters
7 snatches + 3 thrusters
6 snatches + 4 thrusters
5 snatches + 5 thrusters
4 snatches + 6 thrusters
3 snatches + 7 thrusters
2 snatches + 8 thrusters
1 snatch + 9 thrusters


Mittwoch, 11.

6 rounds for time

5 box jumps
4 deadlifts
3 hang cleans
2 shoulder to overhead


Dienstag, 10.

Cindy

20 min AMRAP

5 pullups
10 pushups
15 air squats

compare to 05.05.2015


Montag, 09.

18 min AMRAP, 60s work, 30s rest

calories row
toes to bar
wallballs


Sonntag, 08.

11 rounds for time

9 kettlebell swings
7 medball cleans
5 pushups


Freitag, 06.

Amanda

9 - 7 - 5 for time
ring muscle ups
snatches


Donnerstag, 05.

10 min AMRAP

ascending ladder of
1 deadlift
Perform 10 double unders every time before starting the set of deadlifts


Mittwoch, 04.

7 rounds for time

7 cleans 45 / 30 kg
7 thrusters 45 / 30 kg
7 bar facing burpees


Dienstag, 03.

5 rounds for time

10 shoulder to overhead
20 kettlebell swings
40 double unders


Montag, 02.

15 min AMRAP, 40s work, 20s rest

pushups
sumo deadlift high pulls
calories row


Sonntag, 01.

10 min AMRAP

5 strict ring dips
5 medball cleans



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