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WODs

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

Dienstag, 31.

15 min AMRAP

3 clean and jerks 62,5 / 45 kg
9 toes to bar
27 situps

compare to 26.05.2015


Montag, 30.

12 min AMRAP

1 min air squats
1 min pushups
1 min calories row


Sonntag, 29.

20 min AMRAP

ascending ladder of
1 deadlift
1 front squat
1 strict handstand pushup


Samstag, 28.

Franlizabeth

For time
21 - 15 - 9
thrusters 45 / 30 kg
pullups
cleans 62,5 / 45 kg
ring dips


Freitag, 27.

18 min AMRAP, 60s work, 30s rest

calories row
shoulder taps alternating
kettlebell swings 24 / 16 kg


Donnerstag, 26.

15 min EMOM

2 medball situps getups
4 wallballs
6 pushups on medball


Mittwoch, 25.

15 min AMRAP

3 bar muscle ups
6 sumo deadlift highpulls 60 / 45 kg
12 kettlebell snatches alternating 24 / 16 kg


Dienstag, 24.

Part A
For time
1000 m row

Part B
For time
24 - 18 - 12 - 6
renegade rows 24 / 16 kg
left arm kettlebell overhead squats 12 / 8 kg
medball situps
right arm kettlebell overhead squats 12 / 8 kg


Montag, 23.

12 min AMRAP

5 min medball cleans
4 min toes to bar
3 min russian twists 28 / 20 kg


Sonntag, 22.

For time

15 - 12 - 9 - 6 - 3
front squats 60 / 40 kg
snatches 40 / 30 kg


Samstag, 21.

Tabata this

medball squats
pushups
wallballs
10 m sprints


Freitag, 20.

20 min AMRAP

40 double unders
10 medball cleans
5 strict pullups
5 strict ring dips


Donnerstag, 19.

Part A
15 min to establish 1 RM shoulder press

Part B
For time
descending ladder of
12 deadlifts
12 kettlebell swings 28 / 20 kg
12 double unders
12 medball situps


Mittwoch, 18.

Bear Complex

5 rounds for time

7 cycles per round of
1 power clean
1 front squat
1 shoulder to overhead
1 back squat
1 shoulder to overhead
Drop weight only at the end of each round.
Add weight after each round.
compare to 14.10.2014


Dienstag, 17.

30 min EMOM

2 wallclimbs
5 box jumps 76 / 60 cm
8 air squats
1 min rest


Montag, 16.

Part A
Annie
For time
50 - 40 - 30 - 20 - 10
double unders
situps

Part B
For time
21 - 15 - 9 - 15 - 21
pushups
wallballs


Sonntag, 15.

For time

2 ring dips
2 deadlifts
10 double unders

4 ring dips
4 deadlifts
20 double unders

6 ring dips
6 deadlifts
30 double unders

8 ring dips
8 deadlifts
40 double unders

10 ring dips
10 deadlifts
50 double unders

12 ring dips
12 deadlifts
60 double unders


Samstag, 14.

For time

3 - 6 - 9 - 12 - 15
thrusters 45 / 30 kg
russian kettlebell swings 32 / 24 kg


Freitag, 13.

Ryan

5 rounds for time
7 ring muscle ups
21 burpees


Donnerstag, 12.

18 min AMRAP, 60s work, 30s rest

calories row
double unders
box jumps 76 / 60 cm


Mittwoch, 11.

Dirty Thirty

For time

30 air squats
10 deadlifts
10 front squats
10 back squats
bar 80 / 50 kg

30 air squats
10 cleans
10 shoulder to overhead
10 thrusters
bar 60 / 40 kg

30 air squats
10 sumo deadlift highpulls
10 snatches
10 overhead squats
bar 40 / 30 kg

30 air squats
30 pullups
30 pistols
30 burpees

30 min timecap


Dienstag, 10.

For time

Part A
Karen
150 wallballs

Part B
5 - 5 - 5 - 5 - 5
hang squat cleans
start with + increase:
men 40 kg + 5 kg
women 25 kg + 2,5 kg
18 min timecap


Montag, 09.

10 min AMRAP

1 min medball cleans
1 min toes to bar


Sonntag, 08.

15 min AMRAP

10 chest to bar
15 wallballs


Samstag, 07.

For time

20 - 15 - 10 - 5
overhead squats
thrusters
push presses
bar 45 / 30 kg


Freitag, 06.

5 rounds for time

5 strict ring pullups
10 kettlebell clean and press 24 / 16 kg
20 box jumps 60 cm


Donnerstag, 05.

Freeletics Aphrodite

For time

50 - 40 - 30 - 20 - 10
burpees
air squats
situps
40 min timecap


Mittwoch, 04.

5 rounds for time

1 deadlift
2 ring muscle ups
3 cleans
4 strict handstand pushups


Dienstag, 03.

20 min AMRAP

6 handstand pushups
18 kettlebell swings 24 / 16 kg
36 double unders


Montag, 02.

For time

9 - 15 - 21
calories row
power snatches 45 / 30 kg


Sonntag, 01.

Mary

20 min AMRAP
5 handstand pushups
10 pistols alternating
15 pullups



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