Break your limits in 60 minutes

WODs

April 2016
Öffne die Tafeln mit den erzielten Zeiten und Runden über die orangen Balken.

Samstag, 30.

7 rounds for time

7 ring pushups
7 box jumps 76 / 60 kg
7 sumo deadlift highpulls 50 / 35 kg
7 medball situps


Freitag, 29.

For time

4000 m row


Donnerstag, 28.

9 min AMRAP

20 sec ring support hold
40 sec burpees


Mittwoch, 27.

Part A
For time
100 pushups

Part B
5 - 5 - 5 - 5 - 5
front squats

30 min timecap


Dienstag, 26.

10 min AMRAP

1 min ring muscle ups
1 min russian twists 32 / 24 kg


Montag, 25.

10 min EMOM

3 thrusters 62,5 / 45 kg


Sonntag, 24.

5 rounds for time

5 pushups
20 air squats
5 pushups
10 front squats 40 / 30 kg
5 pushups
5 overhead squats 40 / 30 kg


Samstag, 23.

20 min AMRAP, 40s work, 20s rest

chest to bar
renegade rows 24 / 16 kg
medball cleans
knees to elbow
dive bomber


Freitag, 22.

Elisabeth

21 - 15 - 9 for time
cleans 62,5 / 45 kg
ring dips

compare to 16.12.2015


Donnerstag, 21.

7 min AMRAP, 120s work, 30s rest

calories row
lunges alternating 20 / 10 kg
snatches 30 / 20 kg


Mittwoch, 20.

For time

10 wallclimbs
2 wallballs
9 wallclimbs
4 wallballs
8 wallclimbs
6 wallballs
7 wallclimbs
8 wallballs
6 wallclimbs
10 wallballs
5 wallclimbs
12 wallballs
4 wallclimbs
14 wallballs
3 wallclimbs
16 wallballs
2 wallclimbs
18 wallballs
1 wallclimbs
20 wallballs
30 min timecap


Dienstag, 19.

16 min AMRAP

12 deadlifts
6 sumo deadlift highpulls
3 shoulder to overhead


Montag, 18.

8 rounds for time

5 kb "figure 8"
10 goblet squats
15 kettlebell swings
At the beginning of every minute perform 2situp burpees


Sonntag, 17.

Roy

5 rounds for time
15 deadlifts 102,5 / 70 kg
20 box jumps 60 cm
25 pullups
40 min timecap


Samstag, 16.

For time

20 thrusters
5 overhead lunges
20 squat cleans
5 overhead lunges

15 thrusters
5 overhead lunges
15 power cleans
5 overhead lunges

10 thrusters
5 overhead lunges
10 hang power cleans
5 overhead lunges

5 thrusters
5 overhead lunges
5 hang muscle cleans
5 overhead lunges


Freitag, 15.

24 min AMRAP, 60s work, 30s rest

handstand pushups
toes to bar
sotts presses 20 / 10 kg
calories row


Donnerstag, 14.

5 rounds for time

4 ring muscle ups
8 shoulder to overhead 50 / 35 kg
16 wallballs
32 double unders


Mittwoch, 13.

18 min AMRAP

6 ring dips
9 sumo deadlift highpulls 50 / 35 kg
12 box jumps 60 cm


Dienstag, 12.

30 min EMOM

4 deadlifts
8 medball situps
16 air squats
1 min rest


Montag, 11.

For time

descending ladder of
12 pushups
12 pistols alternating
12 russian twists 24 / 16 kg


Sonntag, 10.

Tabata this

kettlebell swings 16 / 12 kg
medball cleans
push presses 40 / 30 kg
calories row


Samstag, 09.

The Seven

7 rounds for time

7 handstand pushups
7 thrusters 62,5 / 45 kg
7 knees to elbows
7 deadlifts 112 / 75 kg
7 burpees
7 kettlebell swings 32 / 24 kg
7 pullups
timecap 40 min

compare to 30.06.2015


Freitag, 08.

Part A
10 min to establish 1 RM clean

Part B
18 min AMRAP, 60s work, 30s rest
calories row
pullup hold
deadlifts
medball situps


Donnerstag, 07.

For time

12 - 9 - 6 - 3 - 6 - 9 - 12
clean and jerk 50 / 35 kg
toes to bar


Mittwoch, 06.

Part A:
10 min AMRAP
double unders

3 min rest

Part B:
3 rounds for time
6 strict pullups
12 box jumps 76 / 60 cm
6 shoulder presses 40 / 30 kg
12 overhead squats 40 / 30 kg


Dienstag, 05.

12 min EMOM

2 thrusters 55 / 37,5 kg
4 burpees
6 medball cleans


Montag, 04.

For time

15 wallclimbs
30 push presses 40 / 30 kg
45 kettlebell swings 24 / 16 kg
60 box jumps 60 cm
75 double unders
90 air squats


Sonntag, 03.

For time

21 - 15 - 9
ring rows
situps
shoulder to overhead 50 / 35 kg


Samstag, 02.

Part A
10 min
1 RM squat snatch

Part B
10 min
3 - 3 - 3 - 3 - 3
squat snatches
last set 90% of 1 RM

Part C
Isabel
For time
30 snatches 62 / 45 kg

compare to 22.12.2014


Freitag, 01.

9 min AMRAP

21 medball cleans
3 sumo deadlift highpulls 60 / 40 kg



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