Warm-up 2 Rounds: - Row 250m - 30s Plank Hold - 10 PVC Pass Through Core 12 Minute EMOM: - 15-20s L-Sit Hold on Rings Metcon For Time: ...

A:Strength Handstand Push Up Progressions 5x5 Rest as needed between efforts. No Measure B: Practice Handstand Walk progression for 10...

Warm-up 3 Rounds: - 10 Kip Swings - 10 Narrow Stance Air Squats - 10 Push Up Gymnastics Within 5 Minutes: - Max Effort Set of Bar...

Warm-up 2 Rounds: - 100 Single Under - 10 Double Under - 15 Lying Glute Bridge Weightlifting Overhead Squat  (1RM) Within 15 Minutes:...

Strict Press + Push Press + Push Jerk + Split Jerk (5 x Sets) Start with 20/15kg Reach a challenging set over 5 sets Squat Clean (3 x 3...

A: Snatch Grip SOTS Press 5 x 5 @ Empty Bar maintain a neutral spine, keep the chest up! B: Snatch 3 x 3 @ 70% C: Snatch Pull with Slow...

A. EMOM 15 Min, alternating between: 15/12 Calorie Row 15/12 Calorie assault air bike 10 Burpee -Rest 5 min- B. AMRAP 15 Min: 15 Wall...

Sozially Distant Partner WOD A: Metcon 0:00 - 2:00 For Time: 5x1 Clean and Jerks for weight (2min time cap, rest any additional time) B:...

Warm-up 3 Min DU practice Into: - 20 Stick Pass Through - 20 slow Push ups - 20s Handstand Hold Gymnastics 10 Minute EMOM: - 40% of Max...

Warm-up 2 Rounds - 2‘ DU practice - 15 Wall Squats (50X0) Weightlifting Every 2 Minutes x 6 (12 Minute Clock): - 3 Overhead Squat @ 65%...

Snatch (6 x 1 @ 85-95%) An opportunity to take some heavier singles Clean and Jerk (3 x 1 @ 88+ %) An opportunity to take some heavier...

Core 12 Minute EMOM: - 15-20s L-Sit Hold on Parallettes/Dumbbells/Between boxes Metcon 20 Minute AMRAP: - 10 Burpees Over the Bar - 2...

A: Metcon 10 SETS: 20 HANDSTAND STEP UP AND DOWN ON PLATE NO REST 60 SEC PLANK ON ELBOW HOLD REST 60 SEC *** NOTES: START WITH ONE PLATE...

Gymnastics 5 Rounds: - 5 Kip Swings + 5 Kips + 2-5 Chest 2 Bar Pull Ups + 5 Kip Swings Metcon Complete as many rounds as possible in 25...

Weightlifting Overhead Squat (3 X 4) Within 20 Minutes: 3 x 4 Overhead Squat @ RPE9 RPE 1 easy RPE 10 hardest Conditioning Metcon (AMRAP...

A: Pause Clean (3 x 3 @ 60% of clean and jerk) Pause at the mid thigh. Shoulder joint should be centered over the bar Balance should be...

Weightlifting 🔸Week 4 of 4 Volume = Moderate Intensity = Moderate Block Goals: 1) A chance to put into practice the technique...

Halloween Special Socially Distant Team Killer WOD 45 Minute Clock: As a Pair. Far Away A) 0:00 - 10:00: - Establish a 1RM Jerk --...

Neu müssen folgende Massnahmen zusätzlich eingehalten werden: Maskenpflicht im gesamten Gym, auch während dem Training CrossFit Class...

Warm-up 3 ROUNDS: 20M BEAR CRAWL 20 LUNGES Session Focus: Metcon (AMRAP - Rounds and Reps) ⏱

 25 MINUTE AMRAP: ▪️60S PLANK HOLD ▪️50...

Warm-up 2 X ROUNDS: RUN 200M 50M HIGH KNEES 50M HEEL FLICKS Strength Squat Work (SQUAT THERAPY AND TEMPO WORK) ⏱12 MINUTE EMOM: 6-8...

Warm-up 3 ROUNDS:

 10 Squat Thrusts 10 NARROW STANCE AIR SQUATS 30S PLANK HOLD Session Focus: Metcon Metcon (3 Rounds for reps) 3 X 5...