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WODs

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

Mittwoch, 31.

8 rounds for time

8 inverted burpees
20m bear crawl
8 toes to bar
20m crab crawl


Dienstag, 30.

For time

1 deadlift + 10 ring dips
2 deadlifts + 9 ring dips
3 deadlifts + 8 ring dips
4 deadlifts + 7 ring dips
5 deadlifts + 6 ring dips
6 deadlifts + 5 ring dips
7 deadlifts + 4 ring dips
8 deadlifts + 3 ring dips
9 deadlifts + 2 ring dips
10 deadlifts + 1 ring dip


Montag, 29.

10 rounds for time

3 clean and jerks 60 / 45 kg
10 pushups
15 air squats


Sonntag, 28.

5 rounds for time

5 deadlifts
25 hand release pushups
45 situps


Samstag, 27.

20 min AMRAP

continue until 4 minutes
15 thruster 35 / 25 kg
50 double unders
20 kettlebell snatches 12 / 8 kg

if completed before 4 min continue until 8 minutes
15 thruster 35 / 25 kg
50 double unders
18 kettlebell snatches 16 / 12 kg

if completed before 8 min continue until 12 minutes
15 thruster 35 / 25 kg
50 double unders
16 kettlebell snatches 20 / 16 kg

if completed before 12 min continue until 16 minutes
15 thruster 35 / 25 kg
50 double unders
14 kettlebell snatches 24 / 20 kg

if completed before 16 min continue until 20 minutes
15 thruster 35 / 25 kg
50 double unders
12 kettlebell snatches 28 / 24 kg

if you can't complet a round in 4 min, change to calories row until end of WOD


Freitag, 26.

For time

40 - 30 - 20 - 10
medball russian twists
toes to bar
snatches 30 / 20 kg

then

1000 m row


Donnerstag, 25.

Part A
Bring Sally up, back squats 20 / 10 kg

Part B
15 - 9 - 3 for time
cleans
sumo deadlift highpulls


Mittwoch, 24.

20 min AMRAP

4 strict pullups
8 box jumps 76 / 60 cm
12 russian kettlebell swings alternating


Dienstag, 23.

5 rounds for time

100 double unders
10 ring dips
10 goblet squats


Montag, 22.

23 min AMRAP

1 min front squats 45 / 30 kg
1 min shoulder to overhead 45 / 30 kg
1 min burpees
1 min rest


Sonntag, 21.

Part A
Baseline
For time
500 m row
40 air squats
30 situps
20 pushups
10 pullups
8 min timecap

2 min rest

Part B
24 min AMRAP
3 bar muscle ups
6 renegade rows
12 kettlebell swings


Samstag, 20.

Part A
5 min AMRAP
5 medball cleans
5 wallballs

3 min rest

Part B
18 min EMOM
8 medball cleans
8 wallballs


Freitag, 19.

9 rounds for time

36 double unders
6 chest to bar
3 handstand pushups


Donnerstag, 18.

18 min AMRAP

4 snatches 45 / 30 kg
8 overhead squats 45 / 30 kg
16 box jumps 76 / 60 cm


Mittwoch, 17.

For time

2 cluster - shoulder to overhead - front squat
500 m row
4 cluster - shoulder to overhead - front squat
500 m row
6 cluster - shoulder to overhead - front squat
500 m row
8 cluster - shoulder to overhead - front squat
500 m row
10 cluster - shoulder to overhead - front squat
500 m row
12 cluster - shoulder to overhead - front squat
500 m row


Dienstag, 16.

6 rounds for time

12 hang cleans
24 deadlifts


Montag, 15.

5 rounds for time

10 m overhead lunges left arm
10 burpee box jumps 50 cm
10 m overhead lunges right arm
10 medball situps getups


Sonntag, 14.

For time

100 burpees
At the beginning of every minute perform 3 handstand pushups


Samstag, 13.

15 min EMOM

7 hanging hip touches
7 medball situps
7 medball squats


Freitag, 12.

Part A
max. reps toes to bar

Part B
15 min AMRAP
1 min double unders
1 min sumo deadlift highpulls 30 / 20 kg
1 min russian twists 24 / 16 kg
1 min rest


Donnerstag, 11.

5 rounds for time

3 clean and jerks
6 snatches 45 / 30 kg
12 pistols alternating


Mittwoch, 10.

For time

24 - 18 - 12 - 6
wall climbs
calories row
shoulder to overhead 45 / 30 kg


Dienstag, 09.

Tabata this

burpee box jumps 50 cm
toes to bar
hang squat cleans 45 / 30 kg
wallballs
calories row


Montag, 08.

18 min AMRAP

15 overhead lunges 20 / 15 kg
10 pushups
5 strict ring dips


Sonntag, 07.

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

3 min rest

Part B
For time
15 - 12 - 9 - 6 - 3
medball cleans
strict pullups
strict handstand pushups


Samstag, 06.

For time

2000 m row
20 pullups
20 push presses
20 pullups
20 push presses
20 pullups
20 push presses
20 pullups
20 push presses
20 pullups
20 push presses
2000 m row

40 min timecap


Freitag, 05.

3 rounds for time

5 turkish get ups left arm 16 / 12 kg
10 overhead squats 50 / 35 kg
10 burpee box jumps 76 / 60 cm
5 turkish get ups right arm 16 / 12 kg


Donnerstag, 04.

14 min EMOM

10 double unders
6 box jumps 76 / 60 cm
2 wallclimbs


Mittwoch, 03.

6 rounds for time

10 handstand pushups
15 back squats 60 / 40 kg


Dienstag, 02.

For time

50 double unders
30 kettlbebell thruster
50 double unders
40 pullups
50 m burpee broad jumps
40 kettlebell stepups 40 cm
50 double unders
30 kettlebell snatches alternating
50 double unders


Montag, 01.

Part A
15 min to establish 1 RM deadlift

Part B
20 min AMRAP

20 chest to bar
20 sumo deadlift highpulls 40 / 27,5 kg
20 box jumps 76 / 60 cm



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