Sonntag, 31.12.2017 In Teams of 2: 8 Rounds DT 12 Deadlift 70/47,5 kg 9 Hang Power Cleans 6 Push Jerk   Euer Studio für CrossFit/Fitness und Yoga in der Region Ortenberg […]

Samstag, 30.12.2017 Overhead Squats 10-5-3-1-1-1-3-5-10 * increase load -> 1-1-1 and decrease load ->3-5-10 Score = Rep 1 + 1 + 1 Load   Euer Studio für CrossFit/Fitness und Yoga in […]

Freitag, 29.12.2017 For Time (TC’45 min) 100 Air Squats 100 Sit Ups 100 Push Ups 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Air Squats   Scaled 50 […]

Donnerstag, 28.12.2017 15-12-9 For Time Thruster 60/42,5kg Weighted Pull Ups 20/10kg   Euer Studio für CrossFit/Fitness und Yoga in der Region Ortenberg – Offenburg – Ortenau – Kinzigtal -Umgebung

Mittwoch, 27.12.2017 2015 Master Qualifier Event 2 1-Rep- Max Snatch then, Complete as many rounds as possible in 5 minutes of: 5 Muscle Ups 10 Cleans 70/42,5kg   Euer Studio […]

Dienstag, 26.12.2017 5 Rounds For Time 25 Cal Row 16 Chest to Bar Pull Ups 9 Strict Handstand Push Up Euer Studio für CrossFit/Fitness und Yoga in der Region Ortenberg – […]

Montag, 25.12.2017 21 Back Squats @ BW 7 Rope Climbs 15 Back Squats @ BW 5 Rope Climbs 9 Back Squats @ BW 3 Rope Climbs   Euer Studio für […]

Donnerstag, 30.11.2017 Bench Press 2-2-2-2-2-2-2-2-2-2 Rest 60 Sec. between Set     Euer Studio für CrossFit/Fitness und Yoga in der Region Ortenberg – Offenburg – Ortenau – Kinzigtal -Umgebung

Mittwoch, 29.11.2017 For Time 21-18-15-12-9-6-3 Walking Lunges with Bar  Thruster with Bar  Pull Ups Knee To Ellbows     Euer Studio für CrossFit/Fitness und Yoga in der Region Ortenberg – Offenburg […]

Dienstag, 28.11.2017 21-15-9 Hang Squat Cleans Ring Dips   Euer Studio für CrossFit/Fitness und Yoga in der Region Ortenberg – Offenburg – Ortenau – Kinzigtal -Umgebung

Montag, 27.11.2017 Barbara 5 Rounds For Time 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Air Squats Rest 3 Min Between Each Round   Euer Studio für CrossFit/Fitness […]

Sonntag, 26.11.2017 Bring A Friend Day 21-15-9-9-15-21 Deadlift @ 1,25% BW Burpee   Euer Studio für CrossFit/Fitness und Yoga in der Region Ortenberg – Offenburg – Ortenau – Kinzigtal -Umgebung  

Samstag, 25.11.2017 Front Squats 5-5-3-3-2-2-1-1-1 TABATA Kettlebell Swings Goblet Squats   Euer Studio für CrossFit/Fitness und Yoga in der Region Ortenberg – Offenburg – Ortenau – Kinzigtal -Umgebung  

Freitag, 24.11.2017 For Time  21-15-9 Wall Balls  21-15-9 Dips  21-15-9 Deadlift @BW      Euer Studio für CrossFit/Fitness und Yoga in der Region Ortenberg – Offenburg – Ortenau – Kinzigtal -Umgebung

Donnerstag, 23.11.2017 Complete as many rounds as possible in 20 min: 3 Rope Climb ascents 18 alt. Pistols 36 Cal Row     Euer Studio für CrossFit/Fitness und Yoga in der […]

Mittwoch, 22.11.2017 Build your 1 Rm Overhead Squats Midline 3 Rounds 8 L – Sit Pull Ups 16 V- Up left 16 V- Up right 24 Wall Ball Sit Ups     Euer Studio […]

Dienstag, 21.11.2017 15-12-9-6-3 Power Cleans 60/42,5kg Pull Ups Front Squats 60/42,5kg Pull Ups   CrossFit und Fitness in der Region Ortenberg – Offenburg – Ortenau – Kinzigtal -Umgebung

Montag, 20.11.2017 Deadlift 5-5-3-3-2-2-1-1-1 EMOM 20 Minuten 30 Double Unders 10 Push Press 42,5/30kg   CrossFit und Fitness in der Region Ortenberg – Offenburg – Ortenau – Kinzigtal -Umgebung

Sonntag, 19.11.2017 Community WOD & Chilli Partner Murph in Teams of 2: 1,6k Run/Row 100 Pull Ups 200 Push Ups 300 Air Squats 1,6k Run/Row add West 20lb/14lb   CrossFit […]

Samstag, 18.11.2017 3 Rounds For Time 10 Dumbbell Power Snatches, left arm 10 Single-Arm Overhead Squats, left arm 10 L-Pull-Ups 10 Dumbbell Power Snatches, right arm 10 Single-Arm Overhead Squats, […]

Freitag, 17.11.2017 3 Rounds For Time 10 Clean and Jerks 60/42,5kg 50 Wall Balls CrossFit und Fitness in der Region Ortenberg – Offenburg – Ortenau – Kinzigtal -Umgebung

Donnerstag, 16.11.2017 Weighted Pull Ups 3-3-3-3-3-3-3-3-3-3 TABATA 10 Rounds (20 sec. on / 10 sec. off) Air Squat Push Up   CrossFit und Fitness in der Region Ortenberg – Offenburg […]

Mittwoch, 15.11.2017 3 Rounds For Time 1000m Row 42 Kettlebel lSwings 32/24kg 24 Pull Ups   CrossFit und Fitness in der Region Ortenberg – Offenburg – Ortenau – Kinzigtal -Umgebung

Dienstag, 14.11.2017 AMRAP 12 Minutes 20 Box Jumps 10 HSPU   CrossFit und Fitness in der Region Ortenberg – Offenburg – Ortenau – Kinzigtal -Umgebung

Montag, 13.11.2017 7 Rounds For Time 7 Power Cleans 42,5/30kg 7 Thruster 42,5/30kg 7 Bar Facing Burpee   CrossFit und Fitness in der Region Ortenberg – Offenburg – Ortenau – […]

Sonntag, 12.11.2017 Bring A Friend Day 5 Rounds For Time As Team 400m Run (Both Partner) 20 Deadlift 20 Pull Up  30 Wall Balls CrossFit und Fitness in der Region […]

Samstag, 11.11.2017 Amrap 25 Min 10 Pull Ups 15 KB Swings 20 Box Jumps CrossFit und Fitness in der Region Ortenberg – Offenburg – Ortenau – Kinzigtal -Umgebung

Freitag, 10.11.2017   Amrap 15 Min 9 Hand Release Push Up 15 Wall Balls 21 Kettlebell Swings   CrossFit und Fitness in der Region Ortenberg – Offenburg – Ortenau – […]

Donnerstag, 09.11.2017 7 Rounds 11 Back Squat 80/50kg 10 Push Jerks 60/40kg   CrossFit und Fitness in der Region Ortenberg – Offenburg – Ortenau – Kinzigtal -Umgebung

Mittwoch, 08.11.2017 5 Rounds For Time 1 Rope Climb 12 T2B 1 Rope Climb 12 Double Dumbbell Squat Clean 22,5/15kg   CrossFit und Fitness in der Region Ortenberg – Offenburg – […]

Dienstag, 07.11.2017 Ascending Ladder for 12 Minutes 3 Thruster 50/35kg , 3 Burpee Box Jumps 6 Thruster 50/35kg , 6 Burpee Box Jumps 9 Thruster 50/35kg , 9 Burpee Box Jumps … […]

Montag, 06.11.2017 Amrap 10 Min 5 Deadlifts @ BW 5 Chest to Bar Pull Ups 10 Deadlifts @ BW 10 Chest to Bar Pull Ups 15 Deadlifts @ BW 15 […]

Sonntag, 05.11.2017 Community WOD Amrap 30 Min – In Teams Of Two: 400m Run (both Partner) 30 KB Swings 20 Thruster (42,5/30kg) 30 Med. Ball Sit Ups 20 Hand Release […]

Samstag, 04.11.2017 Complete As Many Rounds in 20 Min 21 Clean and Jerks 40/25kg Rest 1 Min 18 Clean and Jerks 50/30kg Rest 1 Min 15 Clean and Jerks 60/35kg Rest 1 Min […]

Freitag, 03.11.2017 5 Rounds of Heavy: 1 Rep Clean 1 Rep Bench Press 1 Rep Overhead Squat Rest As Needed 5 Rounds of Cindy: 5 Pull ups 10 Push Ups […]

Donnerstag, 02.11.2017 For Time 100 Double Under 50 Cal Row 50 Box Step Up with 2x Dumbbells (22,5/15kg) 100 Double Under   CrossFit und Fitness in der Region Ortenberg – Offenburg – Ortenau […]

Mittwoch, 01.11.2017 Amrap 15 Min 5 Front Squat 60/42,5 kg 5 Burpee over Bar   CrossFit und Fitness in der Region Ortenberg – Offenburg – Ortenau – Kinzigtal -Umgebung

Dienstag, 31.10.2017 Snatch Balance 3-3-3-3-3-3 Amrap 15 Min 30 Double Under 15 Power Snatch 30 Double Under 15 T2B   #CrossFit #Ortenberg #Offenburg #Ortenau #Kinzigtal #Umgebung

Montag, 30.10.2017 10 Rounds Max. Rep Thruster 60/35kg Rest 1 Min   #CrossFit #Ortenberg #Offenburg #Ortenau #Kinzigtal #Umgebung

Sonntag, 29.10.2017 5x on the 2 Minutes 5 Muscle Up/ Pull Up 150m Shuttle Sprint (25m there and back, 3 times)   #CrossFit #Ortenberg #Offenburg #Ortenau #Kinzigtal #Umgebung

Samstag, 28.10.2017 In Front Of A Clock Set For 12 Minutes 1 Min Box Jumps 1 Min SDLHP 55/30kg 2 Min Box Jumps 2 Min SDLHP 55/30kg 3 Min Box Jumps 3 Min […]

Freitag, 27.10.2017 For Time 15-12-9 Clean and Jerk 60/35kg C2B Pull Ups   #CrossFit #Ortenberg #Offenburg #Ortenau #Kinzigtal #Umgebung

Donnerstag, 26.10.2017 AMRAP 15 Minutes 15 Wall Balls 9/6kg 10 Ring Row 5 HSPU   #CrossFit #Ortenberg #Offenburg #Ortenau #Kinzigtal #Umgebung

Mittwoch, 25.10.2017 21-18-15-12-9-6-3 Ring Dips Overhead Squats 52,5/32,5kg   #CrossFit #Ortenberg #Offenburg #Ortenau #Kinzigtal #Umgebung

Dienstag, 24.10.2017 3 Rounds For Time 500m Row 21 Burpee 12 Thruster 42,5/30kg   #CrossFit #Ortenberg #Offenburg #Ortenau #Kinzigtal #Umgebung

Montag, 23.10.2017 Sumo Deadlift 5-5-5-5-5 Bench Press 5-5-5-5-5  #CrossFit #Ortenberg #Offenburg #Ortenau #Kinzigtal #Umgebung

Sonntag, 22.10.2017 EMOM 18 Minutes 10 KB Swings 10 Push Ups 5   Pull Ups   #CrossFit #Ortenberg #Offenburg #Ortenau #Kinzigtal #Umgebung

Samstag, 21.10.2017 For Time 10 Box Jumps 10 Muscle Ups/C2B 20 KB Snatches 24/16kg 20 Pistols 30 T2B 30 Overhead Squats 40/25kg 40 GHD Sit Ups 40 Medball Cleans 9/6kg […]

Freitag, 20.10.2017 Push Press 3-3-3-3-3-3 Pull Up 3-3-3-3-3-3 add. Weight   #CrossFit #Ortenberg #Offenburg #Ortenau #Kinzigtal #Umgebung

Donnerstag, 19.10.2017 Skill EMOM 12 Min 1. Handstand Walk 2. Double Under 3. Overhead Squats TABATA 1 Min On / 30 Sec Off 10 Rounds Row Max Cal T2B/KTE   […]

Mittwoch, 18.10.2017 Fran 21-15-9 Thruster 42,5/30kg Pull Ups     #CrossFit #Ortenberg #Offenburg #Ortenau #Kinzigtal #Umgebung

Dienstag, 17.10.2017 On A 35-Minute Clock with Partner Amrap 30 Mintues 30 Double Unders 15 Pull Ups 15 Push Ups 100m Sprint then, 5 Min To Find A 1 Rep Max […]

Montag, 16.10.2017 5 Rounds For Time 16 Barbell Overhead Walking Lunges 20/15kg 21 Burpees   #CrossFit #Ortenberg #Offenburg #Ortenau #Kinzigtal #Umgebung

Sonntag, 15.10.2017 3 Rounds For Time 400m Run 10 Bench Press @BW 10 Weighted Pull Ups 20kg/BW   #CrossFit #Ortenberg #Offenburg #Ortenau #Kinzigtal #Umgebung

Samstag, 14.10.2017 For Time 42-30-18 Box Jumps Push Press 40/25kg   #CrossFit #Ortenberg #Offenburg #Ortenau #Kinzigtal #Umgebung

Freitag, 14.10.2017 5 Rounds For Time 10 Deadlift 100/60kg 10 Snatches 40/25kg 10 HSPU 10 Snatches 40/25kg #CrossFit #Ortenberg #Offenburg #Ortenau #Kinzigtal #Umgebung

Donnerstag, 12.10.2017 9 Rounds for time with a Partner of: 9 Muscle Ups 11 Clean and Jerks 70/30kg 50m Buddy Carry   #CrossFit #Ortenberg #Offenburg #Ortenau #Kinzigtal #Umgebung

Mittwoch, 11.10.2017 Front Squat 7-7-7-7-7 #CrossFit #Ortenberg #Offenburg #Ortenau #Kinzigtal #Umgebung

Dienstag, 10.10.2017 21-18-15-12-9-6-3 Bench Press @0.65% BW Wall Balls 9/6 kg #CrossFit #Ortenberg #Offenburg #Ortenau #Kinzigtal #Umgebung

Montag, 09.10.2017 For Time 30 Deadlift @ BW 30 Cal Row 30 Overhead Squats @ 1/2 BW   #CrossFit #Ortenberg #Offenburg #Ortenau #Kinzigtal #Umgebung

Sonntag, 08.10.2017 Thruster 5-5-5-5-5-5 #CrossFit #Ortenberg #Offenburg #Ortenau #Kinzigtal #Umgebung

Samstag, 07.10.2017 AMRAP 30 Minutes 12 Walking-Lunge Steps 15 GHD Sit-Ups/Butterfly Sit Ups 15 Hip Extension/Superman 5 Muscle Ups/ C2B Pull Ups #CrossFit #Ortenberg #Offenburg #Ortenau #Kinzigtal #Umgebung

Freitag, 06.10.2017 Deadlift 5-5-3-3-2-2-1-1-1 then, 3 Min Cal Bike 3 Min Cal Row Rest 1 Min 2 Min Cal Bike 2 Min Cal Row Rest 1 Min 1 Min Cal […]

Donnerstag, 05.10.2017 3 Rounds For Time 800m Run 30 Dumbbell Squat Cleans 22,5/15kg 30 Burpees #CrossFit #Ortenberg #Offenburg #Ortenau #Kinzigtal #Umgebung

Mittwoch, 04.10.2017 following the pattern of 2-4-6-8… reps, complete as many reps as possible in 7 minutes of: Deadlift 100/60kg Strict HSPU Rest 5 Minutes then, following the pattern of […]

Dienstag, 03.10.2017 For Time 100 Double Unders 50 Pull Ups 50 Power Snatch 100 Double Unders #CrossFit #Ortenberg #Offenburg #Ortenau #Kinzigtal #Umgebung

Montag, 02.10.2017 Strict Pull Up 5-5-5-5-5 As many reps as possible in 10 minutes 3 Deadlift 3 Burpee Box Jumps Over 6 Deadlift 6 Burpee Box Jumps Over 9 Deadlift 9 Burpee Box Jumps […]

Sonntag, 01.10.2017 MAX EFFORT DAY Find Your 1 RM Deadlift and Bench Press   #CrossFit #Ortenberg #Offenburg #Ortenau #Kinzigtal #Umgebung

Samstag, 30.09.2017 BENCHMARK WEEK LINDA 10 – 1 Deadlift @1,5% BW Bench Press @ BW Clean @0.65% BW #CrossFit #Ortenberg #Offenburg #Ortenau #Kinzigtal #Umgebung

Freitag, 29.09.2017 BENCHMARK WEEK NICOLE Complete as many rounds as possible in 20 Minutes of: 400m Run Max Rep Pull Ups Total Number of Pull Ups = Score   #CrossFit […]

Donnerstag, 28.09.2017 BENCHMARK WEEK CHELSEA EMOM 30 Min 5 Pull Ups 10 Push Ups 15 Air Squats   #CrossFit #Ortenberg #Offenburg #Ortenau #Kinzigtal #Umgebung

Mittwoch, 27.09.2017 BENCHMARK WEEK ELIZABETH 21-15-9 Cleans (60/42,5kg) Ring Dips   #CrossFit #Ortenberg #Offenburg #Ortenau #Kinzigtal #Umgebung

Dienstag, 26.09.2017 BENCHMARK WEEK EVA 5 Rounds For Time 800m Run 30 KB Swings (24/16kg) 30 Pull Ups #CrossFit #Ortenberg #Offenburg #Ortenau #Kinzigtal #Umgebung

Montag, 25.09.2017 Find Your 1 RM Back Squat and Push Press   #CrossFit #Ortenberg #Offenburg #Ortenau #Kinzigtal #Umgebung

Sonntag, 24.09.2017 For Time 15-12-9 C2B Pull Up Thruster 42,5/30kg   #CrossFit #Ortenberg #Offenburg #Ortenau #Kinzigtal #Umgebung

Samstag, 23.09.2017 5 Rounds For Time 8 DB Clean 22,5/15kg 16 Box Jump   #CrossFit #Ortenberg #Offenburg #Ortenau #Kinzigtal #Umgebung

Freitag, 22.09.2017 For Time      TC‘ 20 Minutes Run 800m 50 KB Swings 24 Push Press Run 400m 25 KB Swings 12 Push Press   #CrossFit #Ortenberg #Offenburg #Ortenau #Kinzigtal #Umgebung

Donnerstag, 21.09.2017 5 Rounds For Time 6 Front Sqaut @65% BW 12 Burpee over Bar   #CrossFit #Ortenberg #Offenburg #Ortenau #Kinzigtal #Umgebung

Mittwoch, 20.09.2017 Row 2k Amrap 10 Min 15 Wall Balls 10 Push Up Tabata 1. Tuck Up 2. V- Up Left 3. V- Up Right 4. Superman   #CrossFit #Ortenberg […]

Dienstag, 19.09.2017 Amrap 20 Min 6 Ring Dips 12 Deadlifts 24 Sit Ups #CrossFit #Ortenberg #Offenburg #Ortenau #Kinzigtal #Umgebung

Montag, 18.09.2017 Handstand Practise 15 Min 3 Rounds For Time 20 Alternating One Arm Thruster 25 KB facing Burpee   #CrossFit #Ortenberg #Offenburg #Ortenau #Kinzigtal #Umgebung

Sonntag, 17.09.2017 Strict HSPU 5-5-3-3-2-2-1-1-1 (add Deficit/ Vest) Amrap 8 Minutes 10 Ring Row 15 Box Jumps 20 Tuck Up/ GHD Sit Up #CrossFit #Ortenberg #Offenburg #Ortenau #Kinzigtal #Umgebung

Samstag, 16.09.2017 For Time       TC‘ 20 Min 75 Double Under 30 Hand Release Push Up 30 Wall Balls 30 American KB Swings 16/12kg 75 Double Under 30 Hand Release Push […]

Freitag, 15.09.2017 Skill Work Rope Climb/ HSPU Deadlift 5-5-3-3-2-2-1-1-1 #CrossFit #Ortenberg #Offenburg #Ortenau #Kinzigtal #Umgebung

Donnerstag, 14.09.2017 Pull Up Ladder 3-3-3-3-   increase weight Alternating EMOM 12 Minutes 1. 7 Push Press 2. 12 High Box Jumps #CrossFit #Ortenberg #Offenburg #Ortenau #Kinzigtal #Umgebung

Mittwoch, 13.09.2017 21-18-15-12-9-6-3   TC‘ 25 Min Power Clean (40/25kg) Pistols Cal Row #CrossFit#Ortenberg#Offenburg #Kinzigtal #Baden #Ortenau

Dienstag, 12.09.2017 5 Rounds For Time Run 400m 5 Sntach Balance/ OHS @65% BW #CrossFit#Ortenberg#Offenburg #Kinzigtal #Baden #Ortenau  

Montag, 11.09.2017 Muscle Up Progression Sally Up Sally Down 1. Set Air Squat 2. Set Plank to Push Up Position #CrossFit#Ortenberg#Offenburg #Kinzigtal #Baden #Ortenau

Samstag, 09.09.2017 21-15-9 Power Snatch Cal Bike T2B/KTE   #CrossFit#Ortenberg#Offenburg #Kinzigtal #Baden #Ortenau

Freitag, 08.09.2017 EMOM For Time Complete 150 Wall Balls* *Start every Minute with 5 Deadlift @BW-1,5% BW #CrossFit#Ortenberg#Offenburg #Kinzigtal #Baden #Ortenau  

Donnerstag, 07.09.2017 Press 3-3-3-3-3-3 AMRAP 20 Min 15 SDLHP 30 Push Up 45 Cal Row #CrossFit#Ortenberg#Offenburg #Kinzigtal #Baden #Ortenau

Mittwoch, 06.09.2017 3 Rounds For Time 8 Squat Clean Thruster 16 Burpee Box Jump Over #CrossFit#Ortenberg#Offenburg #Kinzigtal #Baden #Ortenau

Dienstag, 05.09.2017 Front Squat 5-5-3-3-2-2-1-1-1 TABATA 1. 50m Sprint 2. max Tuck Up 3. max Superman 4. max Push Up #CrossFit#Ortenberg#Offenburg #Kinzigtal #Baden #Ortenau

Montag, 04.09.2017 Squat Therapie 21-15-9 Ring Dips Pistols American Swings   #CrossFit#Ortenberg#Offenburg #Kinzigtal #Baden #Ortenau

Sonntag, 03.09.2017 4 Rounds For Time 12 Thruster (42,5/30kg) 10 C2B Pull Up #CrossFit#Ortenberg#Offenburg #Kinzigtal #Baden #Ortenau

Samstag, 02.09.2017 Hill Run then 3 Rounds 4 Rope Climb 32 Tuck Up #CrossFit#Ortenberg#Offenburg #Kinzigtal #Baden #Ortenau

Freitag, 01.09.2017 Partner WOD Partner A                          Partner B Row 1000m                     Deadlift hold Partner A                          Partner B Deadlift hold                   Row 1000m then Partner A                          Partner B 75 Wall Balls                    Handstand hold […]

Donnerstag, 31.08.2017 Alternating EMOM 24 Min 1. 5 Pull Ups 2. 10 alt. Dumbbell Snatch #Ortenau #Offenburg #Kinzigtal #Baden #Ortenberg

Mittwoch, 30.08.2017 Find your 3 Rm Snatch Rest 10 Min Find your 3 Rm Clean and Jerk #Ortenau #Offenburg #Kinzigtal #Baden #Ortenberg

Dienstag, 29.08.2017 30-25-20-15-10-5 Cal Bike/Row* * after each set: 5 Ring Dips 10 Box Jumps 15 T2B #Ortenau #Offenburg #Kinzigtal #Baden #Ortenberg

Montag, 28.08.2017 EMOM For Time Complete 100 Thruster @50% BW* *start every Minute with 3 Burpee #Ortenau #Offenburg #Kinzigtal #Baden #Ortenberg

Sonntag, 27.08.2017 5-5-3-3-2-2-1-1-1…. Weighted L-Sit Pull Up TABATA 1. max. Handstand Walk 2. max. Tuck Up #Ortenau #Offenburg #Kinzigtal #Baden #Ortenberg

Samstag, 26.08.2017 Amrap 15 Min 10 Front Squats 15 HR-Push Ups 30 Double Unders #Ortenau #Offenburg #Kinzigtal #Baden #Ortenberg

Freitag, 25.08.2017 A: Skill Clean 5 Rounds For Time 10 HSPU 25 Wall Balls #Ortenau #Offenburg #Kinzigtal #Baden #Ortenberg

Donnerstag, 24.08.2017 Deadlift 5-5-3-3-2-2-1-1-1 3 Rounds max. Push Up max. Tuck Up Rest 2 Min Between Rounds #Ortenau #Offenburg #Kinzigtal #Baden #Ortenberg

Mittwoch, 23.08.2017 Amrap 20 Min Run 400m 10 Pull Up 15 Thruster @50% BW #Ortenau #Offenburg #Kinzigtal #Baden #Ortenberg

Dienstag, 22.08.2017 EMOM 10 Min 1. 10 Alt. Pistols 2. 10 Push Press #Ortenau #Offenburg #Kinzigtal #Baden #Ortenberg

Montag, 21.08.2017 10 Minutes max. Double Under Skill Work and Pull Up + Skin the Cat 5-5-5-5-5 #Ortenau #Offenburg #Kinzigtal #Baden #Ortenberg

Sonntag, 20.08.2017 Alternating EMOM 30min 1. 30 Tuck Up 2. 25 Air Squat 3. 20 Push Up 4. 15 Ring Row 5. 15 Wall Balls #Ortenau #Offenburg #Kinzigtal #Baden #Ortenberg

Samstag, 19.08.2017 21-18-15-12-9-6-3 Box Jumps SDLHP #Ortenau #Offenburg #Kinzigtal #Baden #Ortenberg

Freitag, 18.08.2017 Snatch 3-3-3-3-3-3 #Ortenau #Offenburg #Kinzigtal #Baden #Ortenberg

Donnerstag, 17.08.2017 Amrap 20 Minutes 1 Round 8 Dumbbell Deadlift 20m Walking Lunges with Dumbbell 16 T2B than 1 Round 8 Dumbbell Power Clean 20m Walking Lunges with Dumbbell 8 […]

Mittwoch, 16.08.2017 4 Rounds For Time 4 Rope Climbs 12 Overhead Squats @50% BW #Ortenau #Offenburg #Kinzigtal #Baden #Ortenberg

Dienstag, 15.08.2017 A: Handstand Walk Practise for 20 Min 3 Rounds For Time 25 KB-Swings (32/24kg) 15 Goblet Squat #Ortenau #Offenburg #Kinzigtal #Baden #Ortenberg

Montag, 14.08.2017 As many rounds as possible for 20 min. in rotation 10 Clean @ 75% BW 1 Mile Bike 15 Push Up #Ortenau #Offenburg #Kinzigtal #Baden #Ortenberg

Samstag, 12.08.2017 Benchmark Week Grace For Time 30 Clean and Jerk (60/42,5kg)

Freitag, 11.08.2017 Benchmark Week Karen For Time 150 Wall Balls (9/6kg)

Donnerstag, 10.08.2017 Benchmark Week Linda For Time 10-9-8-7-6-5-4-3-2-1 Clean 3/4 BW Bench BW Deadlift 1 1/5 BW  

Mittwoch 09.08.2017 Benchmark Week Chelsea For Time EMOM 30 Min 1. 5 Pull Up 2. 10 Push Up 3. 15 Air Sqaut   

Dienstag, 08.08.2017 Benchmark Week Jackie For Time 1000m Row 50 Thurster (20/15kg) 30 Pull Ups

Montag, 07.08.2017 MAX: DAY Deadlift + Bench Press    

Sonntag, 06.08.2017  YGIG Amrap 16 Min 5 Deadlift @ BW 10 Burpee #Ortenau #Offenburg #Kinzigtal #Baden #Ortenberg

Samstag, 05.08.2017 3 Rounds For Time 500m Row 21 Burpee 12 Thruster (42,5/30kg) #Ortenau #Offenburg #Kinzigtal #Baden #Ortenberg

Freitag, 04.08.2017 5 x 3 Min Amrap 5 Rope Climbs Remaining Time Wall Balls 1 Min Rest #Ortenau #Offenburg #Kinzigtal #Baden #Ortenberg

Donnerstag, 03.08.2017 Amrap 15 Min 15 Power Snatch 12 Cal Row 9 Burpee #Ortenau #Offenburg #Kinzigtal #Baden #Ortenberg

Mittwoch, 02.08.2017 A: Clean and Jerk 3-3-3-3-3 5 Rounds For Time 10 Bench Press @ 75% BW 50 Double Under #Ortenau #Offenburg #Kinzigtal #Baden #Ortenberg

Dienstag, 01.08.2017 5k Row Test Tabata Handstand Hold L – Sit Hold #Ortenau #Offenburg #Kinzigtal #Baden #Ortenberg

Montag, 31.07.2017 Row 500m               TC‘ 20 Min 50 KB Swings 15 HSPU (Strict) 100m Lunge with KB 15 HSPU (Strict) 50 KB Swings Row 500m #Ortenau #Offenburg #Kinzigtal #Baden #Ortenberg

Sonntag, 30.07.2017 A: Snatch Technique 3 Rounds For Time 15 Ring Dips 30 Wall Balls #Ortenau #Offenburg #Kinzigtal #Baden #Ortenberg

Samstag, 29.07.2017 Weighted Pull Up Ladder 1-1-1-1-1- Alternating Tabata 1. max. Air Squat 2. max. T2B 3. max. Push Up 4. max. Superman #Ortenau #Offenburg #Kinzigtal #Baden #Ortenberg

Freitag, 28.07.2017 Amrap 18 Min 400 Run 10 Deadlifts 15 Burpee Over Bar #Ortenau #Offenburg #Kinzigtal #Baden #Ortenberg

Donnerstag, 27.07.2017 A: Strict Pull Ups 5-5-5-5-5 (add Weight) 5 Rounds For Time 35 Double Unders 20 Alt. Pistols #Ortenau #Offenburg #Kinzigtal #Baden #Ortenberg

Mittwoch, 26.07.2017 Squat Clean Thruster Ladder 1-1-1-1-1-1- as heavy as possible #Ortenau #Offenburg #Kinzigtal #Baden #Ortenberg

Dienstag, 25.07.2017 10-9-8-7-6-5-4-3-2-1 C2B Pull Ups Box Jumps Sit Up #Ortenau #Offenburg #Kinzigtal #Baden #Ortenberg

Montag, 24.07.2017 21-15-9 Clean (60/42,5kg) Ring Dips #Ortenau #Offenburg #Kinzigtal #Baden #Ortenberg

Sonntag, 23.07.2017 3 Rounds For Time 800m Run 100 Double Under 1 k Row #Ortenau #Offenburg #Kinzigtal #Baden #Ortenberg

Samstag, 22.07.2017 Build your 1 RM Snatch Rest 10 Min Build your 1 RM Clean and Jerk #Ortenau #Offenburg #Kinzigtal #Baden #Ortenberg

Freitag, 21.07.2017 TABATA 1 Min 1. max. Cal. Row Rest 1 Min 2. max. Air Squat Rest 1 Min 3. max. Pull Up Rest 1 Min 4. max. Push UP […]

Donnerstag, 20.07.2017 For Time 100 Double Under 10 Pull Ups 20 Deadlifts 30 Box Jumps 40 KB-Swings 50 Wall Balls 100 Double Under #Ortenau #Offenburg #Kinzigtal #Baden #Ortenberg

Mittwoch, 19.07.2017 For Time 4 Legless RopeClimb 21 Thruster (42,5/30kg) 3 LL RopeClimb 15 Thurster 2 LL RopeClimb 9 Thruster 1 LL RopeClimb #Ortenau #Offenburg #Kinzigtal #Baden #Ortenberg

Dienstag, 18.07.2017 3 Rounds 5 Muscle Up 5 Strict HSPU (Deficit) 30 m Walking Lunges #Ortenau #Offenburg #Kinzigtal #Baden #Ortenberg

Montag, 17.06.2017 21-15-9 Deadlift Overhead Squat #Ortenau #Offenburg #Kinzigtal #Baden #Ortenberg

Sonntag, 16.07.2017 Sonntagsevent Bring A Friend Day In Team’s of 2 30-25-20-15-10 Cal Row Thruster Push Up #Ortenau #Offenburg #Kinzigtal #Baden #Ortenberg

Samstag, 15.07.2017 5 Rounds For Time 5 Heavy Deadlift @ 1,5 BW 25 Sit up #Ortenau #Offenburg #Kinzigtal #Baden #Ortenberg

Freitag, 14.07.2017 Bench Press 3-3-3-3-3-3 21-15-9 HSPU Pistols #Ortenau #Offenburg #Kinzigtal #Baden #Ortenberg

Donnerstag, 13.07.2017 Complete 6 Set’s of the following Complex: Power Snatch + Overhead Squat + Snatch Balance #Ortenau #Offenburg #Kinzigtal #Baden #Ortenberg

Mittwoch, 12.07.2017  21-18-15-12-9-6-3 Front Squat Pull Up                #Ortenau #Offenburg #Baden #Kinzigtal #Ortenberg 

Dienstag, 11.07.2017 Hang Power Snatch 3-3-3-3-3-3  3 Rounds For Time  1000m Row 20 Push Ups 30 Box Jumps             #Ortenau #Offenburg #Kinzigtal #Ortenberg  

Montag, 10.07.2017 Strict Press 3-3-3-3-3-3 For Time 21-15-9 KB- Thruster Muscle Up

Sonntag, 09.07.2017 Sonntagsevent bei Member Marc Outdoor WOD + Pool Party

Samstag, 08.07.2017 21-15-9 KB Snatch left Arm KB Snatch right Arm Pull Ups

Freitag, 07.07.2017 Front Squat 6-6-6 For Time 21-18-15-12-9-6-3 SDLHP Push Jerk

Donnerstag, 06.07.2017 Amrap 20 Minutes 5 HSPU 7 C2B Pull Ups 10 Alternating Dumbbell Squat Snatch

Mittwoch, 05.07.2017 Snatch 3-3-3-3-3-3

Dienstag, 04.07.2017 10 Rounds For Time 400 m Run max. L-Sit hold

Montag, 03.07.2017 Technique and Drills 4 Rounds 30m Sprint 2 Rope Climbs 30m Sprint 4 Squat Cleans

Sonntag, 02.07.2017 Complete as many rounds as possible in 20 minutes 250m Row 15 Push Up 10 Ring Row 10 Box Jump

Freitag, 30.06.2017 For Time 100 Double Under 50 HSPU 40 T2B 30 Shoulder to Overhead 20 Walking Lunges

Donnerstag, 29.06.2017 5 Rounds For Time 12 Deadlifts 9 Hang Power Cleans 6 Push Press

Mittwoch, 28.06.2017 A: Strict Press 3-3-3-3-3-3 B: 5 Rounds For Time 8 Pull Up 16 Dips 24 Wall Balls

Dienstag, 27.06.2017 Amrap 4 Min 18 Power Snatch 18 HSPU Max. Calorie Row Rest 4 Min Amrap 4 Min 15 Power Snatch 15 HSPU Max Calorie Row Rest 4 Min […]

Montag, 26.06.2017 Max. Effort Day

Sonntag, 25.06.2017 Benchmark Week Badger 3 Rounds For Time 30 Sqaut Clean (42,5/30kg) 30 Pull Ups 800m Run

Samstag, 24.06.2017 Benchmark Week Fran For Time 21-15-9 Thruster (42,5/30kg) Pull Up

Freitag, 23.06.2017 Benchmark Week Nancy 5 Rounds For Time 400m Run 15 Overhead Squats (42,5/30kg)

Donnerstag, 22.06.2017 Benchmark week Jackie For Time 1000m Row 50 Thruster (20/15kg) 30 Pull Ups

Mittwoch, 21.06.2017 Benchmark Week Grace For Time 30 Clean and Jerk (60kg/42,5kg)

Dienstag, 20.06.2017 Benchmark Week Karen For Time 150 Wall Balls (9/6 kg)  

Montag, 19.06.2017 Benchmark Week Diane For Time 21-15-9 Deadlift (102,5/52,5kg) HSPU

Sonntag, 18.06.2017 Max. Effort Day

Samstag, 17.06.2017 For Time 1,6 km Row 75 KB- Swings 800 m Run 60 Wall Balls 400 m Run 30 Ring Rows

Freitag, 16.06.2017 Amrap 15 Minutes 15 Box Jump Over 12 Power Clean 9 Ring Dips

Donnerstag, 15.06.2017 A: Overhead Squats 5-5-5-5-5 B: 21-18-15-12-9-6-3 Cal. Row Push Press

Mittwoch, 14.06.2017 Weightlifting Technique 3 Rounds For Time 500m Row 25 Sit Ups 20 Push Press 15 Deadlift

Dienstag, 13.06.2017 For Time 21 Thruster 21 KB- Swing 400m Run 15 Thruster 15 KB-Swing 400m Run 9 Thruster 9 KB-Swing 400m Run

Montag, 12.06.2017 Back Squat 3-3-3-3-3-3 6 Rounds max. Pull Up max. Push Up max. Toe To Bar

Sonntag, 11.06.2017 Community Dinner For Time 100 Double Under 50 Burpee 100 Sit Up 50 Alt. Pistols 100 KB-Swing 50 Sit Up 100 Wall Balls 50 Push Up 100 Double […]

Samstag, 10.06.2017 A: Handstand Practise B: 2 Rounds for Time 30 Lunges with Bar 10 Push Press 30 Box Jump

Freitag, 09.06.2017 6 Set’s of the following Complex: High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean […]

Donnerstag, 08.06.2017 3 Rounds For Time 10 C2B Pull Ups 15 Overhead Squats

Mittwoch, 07.06.2017 For Time 21 Ring Dips 21 Deadlifts 21 T2B 1:00 Min Rest 14 Ring Dips 14 Deadlifts 14 T2B 1:00 Rest 7 Ring Dips 7 Deadlifts 7 T2B

Dienstag, 06.06.2017 Clean and Jerk Technique/ Drills 6-9-12-9-6 Reps For Time Burpee over Bar Front Squats

Montag, 05.06.2017 For Time 100 Dumbbell Snatches (22,5/15kg) 80 Cal Row 60 Bar Facing Burpees 40 C2B Pull Up 20 T2B

Sonntag, 04.06.2017 Bring A Friend Day! Complete As Many Rounds And Reps As Possible In 4,8,12,16,20 Minutes of: 25 T2B 50 Double Under 15 Squat Clean Time Cap 4 Min. […]

Samstag, 03.06.2017 21-15-9 Shoulder To Overhead (70/40kg) C2B Pull Ups

Freitag, 02.06.2017 Complete As Many Rounds And Reps As Possible In 20 Minutes 10 DB Snatch 15 Pull Ups 20 Box Jumps

Donnerstag, 01.06.2017 A: Handstand practise B: Hang Squat Clean 3-3-3-3-3-3

Mittwoch, 31.05.2017 For Time 15 Push Press (70/40) 5 Muscle Up 12 Push Press 4 Muscle Up 9 Push Press 3 Muscle Up 6 Push Press 2 Muscle Up 3 […]

Montag, 30.05.2017 A: Pull Up Progression B: 50-40-30-20-10 Wall Balls Box Jumps

Montag, 29.05.2017 A: Snatch Drills B: EMOM  12 Minutes 1. 4 Squat Snatch 2. 12 Burpee over Bar

Samstag, 27.05.2017 A: Skills and Drills B: For Time TC‘ 8 Minutes 30 Power Clean 30 Box Jump 30 Sit Up

Freitag, 26.05.2017 AMRAP 18 Minutes 90 Double Unders 12 Double KB Floor Press 15 SDLHP 18 Double KB Overhead Lunges

Donnerstag, 25.05.2017 EMOM 16 Minutes 9 Thruster (42,5/30kg) 12 T2B

Mittwoch, 24.05.2017 A: Row 2000m Rest 2:00 Minutes Row 2000m Rest 2:00 Minutes B: Squat Therapie C: Back Squat 5-5-5-5-5 Bench Press 5-5-5-5-5

Dienstag, 23.05.2017 A: Build Up To 3 RM Strict Press B: Amrap 20 Minutes 27 Wall Balls 18 Push Up 9 Pull Up

Montag, 22.05.2017 A: Overhead Drills/Skills B: For Time 1000m Row 50 Overhead Squats with Bar 30 Pull Ups

Sonntag, 21.05.2017 100 Rounds in Team’s of 2 1 strict HSPU A/B 2 Clean B/A 3 Burpee A/B

Samstag, 20.05.2017 A: Handstand Practise B: Emom 10 Minutes 1. Max. Reps Heavy Deadlifts 2. 12 Burpee

Freitag, 19.05.2017 A: Technique Muscle Up and Snatch B: 3 Rounds 3 Rope Climbs 6 Muscle Up 9 Snatch

Donnerstag, 18.05.2017 EMOM 30 Min 1. 15 Deadlift 2. 15 Wall Balls 3. 12 Double KB-Swings 4. 12 T2B 5. 20 Cal Row 6. Rest

Mittwoch, 17.05.2017 Squat Clean 3-3-3-3-3 Push Press   3-3-3-3-3 Tabata Tuck Up Superman Tabata max. L-sit hold Plank

Dienstag, 16.05.2017 A: Snatch technique + Snatch high pull 5-5-3-3-1-1-1 B: For Time 50 DU 10 Pistols each leg 12 Pull ups 24 KB-Swings 50 DU 10 Pistols each leg […]

Montag, 15.05.2017 A: Double Under Progression B: Strict Pull Up 5-5-5-5-5 C: Amrap 10 Minutes 14 Front Squats 7 Push Press/Jerk

Sonntag, 14.05.2017 For Time 75 Power Snatch (35/25kg)

Samstag, 13.05.2017 Nancy 5 Rounds For Time 400 m Run 15 Overhead Squats (42,5/30kg)

Freitag, 12.05.2017 Jerry For Time Run 1 Mile (1,6km) Row 2k Run 1 Mile (1,6km)

Donnerstag, 11.05.2017 Badger 3 Rounds For Time 30 Sqaut Clean (42,5/30kg) 30 Pull Ups 800 m Run

Mittwoch, 10.05.2017 Fran 21-15-9 For Time Thruster (42,5/30kg) Pull Ups

Dienstag, 09.05.2017 Barbara 5 Rounds For Time 20 Pull Ups 30 Push Ups 40 Sit-Ups 50 Sqauts

Samstag, 06.05.2017 A: Press 3-3-3-3-3-3-3-3 B: For Time 10 Cleans (80/50kg) then 6 Rounds of: 250m Row 8 T2B then 10 Deadlifts (110/80kg)

Freitag, 05.05.2017 For Time 15 Back Squats (70/50kg) 20 Burpee 6 Strict HSPU 18 Front Squats (60/40kg) 20 Burpee 4 Strict HSPU 21 Overhead Squats (50/30kg) 20 Burpee 2 Strict […]

Donnerstag, 04.05.2017 5 Rounds 1 Legless Rope Climb then EMOM 24 Minutes 1. 10 Thruster 2. 15 T2B 3. 20/15 Cal Row 4. Rest

Mittwoch, 03.05.2017 A: Snatch Balance + 1 OHS – find your 1 RM max. B: EMOM/AMRAP 12 Minutes 5 Pull Ups 10 Push Ups 15 Air Squats

Dienstag, 02.05.2017 A: Deadlift 3-3-3-3-3-3 B: For Time 50 Cal Row 40 Box Jump 20 HSPU 40 Tuck Up 50 Cal Ride

Montag, 01.05.2017 A: Push Press 3-3-3-3-3-3-3-3 Walking Lunges 10-10-10-10-10 B: 5 Rounds max. Push Up max. Pull Up

Samstag, 29.04.2017 A: Strict HSPU 5-5-5-5-5 B: EMOM 10 Minutes 5 Thruster 5 Burpee over Bar

Freitag, 28.04.2017 Up Ladder 3/3 6/6 9/9 Clean and Jerk T2B Weight starts heavy

Donnerstag, 27.04.2017 A: Kipping Pull up Progression B: Amrap 12 Minutes 5 Deadlift 10 Wall Balls 15 T2B/KTE

Mittwoch, 26.04.2017 A: Deadlift 3-3-3-3-3-3 B: For Time 25 KB-Swing 30 Cal Row 40 Tuck Up 50m Handstand Walk 40 Tuck Up 30 Cal Row 25 KB-Swing

Dienstag 25.04.2017 OT3M x 4 15 Thruster 15 C2B Pull Up

Montag, 24.04.2017 For Time 150 Wall Balls 90 Double Under 30 Muscle Up

Sonntag, 23.04.2017 A: Castle Run with Kettlebell in Team’s of 2 B: CMYB 2017 Amrap 15 Min. 24 Front Squats 30/25kg 25 Handrelease Push Up 21 Front Squats 40/30kg 25 […]

Samstag, 22.04.2017 A: Clean and Jerk Technique B: 5 RFT 10 Clean and Jerk 10 Burpee Pull Up

Freitag, 21.04.2017 A: HSPU Progression B: 3 Rounds For Time 30 Handrelease Push Up 30 Cal Row 30 KB-Swing

Donnerstag, 20.04.2017 A: Front Squat 5-5-5-5-5 B: AMRAP 9 Minutes 8   Double KB- Deadlift 16 Double KB- Lunge 4   Double KB- Push Jerk

Mittwoch, 19.04.2017 A: Strict Pull Up 10 x 3 B: AMRAP 15 Minutes 15 Box Jumps 12 Push Press 9 Toe to Bar

Dienstag, 18.04.2017 A: Power Sntach Technique B: OTM x 12 5 Power Snatch 30 Double Under

Montag, 17.04.2017 5 Rounds 15 Thruster 12 T2B 9 Ring Row/ Pull Up

Sonntag, 16.04.2017 A: Skill Kipping Pull Up/ Muscle Up B: OT2M x 10 10 Wall Balls 10 KB-Swing 10 Ring Row

Samstag, 15.04.2017 A: 3-3-3-3-3-3 Front Squats B: Annie 50-40-30-20-10 Double Under Sit Up

Freitag, 14.04.2017 A: Skill OHS Mobility/Technique B: 7 Rounds 7 OHS 7 Burpee Box Jumps

Donnerstag, 13.04.2017 A: Build A Set Of 3×8 Deadlift B: 4 Rounds 10 HSPU 10 Pull Up 20 Pistol 10 Push Up 10 T2B Rest 2 Minutes

Mittwoch, 12.04.2017 A: Row 1000m Rest 1:00 Min Row 750m Rest 0:45 Min Row 500m Rest 0:30 Row 250m B: Lynne 5 Rounds Max. Bench Press (Bodyweight) Max. Pull Ups […]

Dienstag, 11.04.2017 A: Skill Technique 3 Movements B: OTM – Long as possible – min. 10 Rounds 3 Power Clean 3 Front Squat 3 Push Jerk

Montag, 10.04.2017 YGIG AMRAP 20 Minutes 1 Rope Climp 10 DB Hang Squat Clean 1 Rope Climp 10 Ring Dips

Sonntag, 09.04.2017 Bring a Friend Day 5 Rounds 5 HSPU 10 Power Clean 15 Burpee 20 KB- Swing 25 Wall Ball Rest 3 Min between each round

Freitag, 07.04.2017 A: Snatch Technique B: 10 Rounds For Time 15 Deadlifts 15 Push Ups

Donnerstag, 06.04.2017 A: Handstand Practise B: AMRAP 15 Min 200m Run 12 Box Jumps 12 C2B Pul Ups

Mittwoch, 05.04.2017 A: Snatch Drills B: Amrap 15 Min 5 OHS 10 Deadlift 15 T2B

Dienstag, 04.04.2017 A: Kipping Pull Up Progression B: For Time 30 SDLHP 30 Front Squat 30 Push Press

Montag, 03.04.2017 A: Row 3x 500m B: Skill and Drills C: OTM as long as possible 5 Deadlift 5 Burpee over Bar 5 Tuck Up

Samstag, 01.04.2017 Skill: Clean and Jerk AMRAP 15 Minutes 10 KB-Swing 5 Pull Up 10 Push Up 5 Box Jump 20 Tuck Up

Freitag, 31.03.2017 A: Squat Therapie B: EMOM 10 Minutes 5 Bar facing Burpee 10 Deadlift

Donnerstag, 30.03.2017 A: Row 150m Pace 2:30          1:50 2:20          1:40 2:10          1:30 2:00 B: Build a set of 3×8 Front Squat C: For Time 100 DU/SU 10 HSPU 15 Ring […]

Mittwoch, 29.03.2017 A: Snatch Technique B: Find your 3 RM Snatch C: AMRAP 15 Minutes 5 Overhead Squat 10 KB- Swing 15 Push Up 20 Tuck Up

Dienstag, 28.03.2017 Skill: Handstand Practise 10 Rounds For Time 6 Shoulder Press 6 Lunge with Bar 6 Jumping Sqaut 6 T2b

Montag, 27.03.2017 For Time 10-9-8-7-6-5-4-3-2-1 Deadlift 1-2-3-4-5-6-7-8-9-10 Pull Up

Freitag, 24.03.2017 A: Double Under Progression B: Find Your 1 RM Clean And Jerk C: AMRAP 10 Minutes 5 Pull Up 10 Push Up 15 Air Squats

Donnerstag, 23.03.2017 Skill: Snatch Drops AMRAP 12 Minutes 7 Overhead Squats 7 Deadlift 7 Pull Up

Mittwoch, 22.03.2017 Skill: Kettlebell Technique For Time 50 Double Under 10 alt. KB-Snatch 40 Double Under 20 alt. KB- Clean and Jerk 30 Double Under 30 KB- Shoulder to Overhead […]

Dienstag, 21.03.2017 Skill: Clean And Jerk 3 Rounds For Time 500m Row 25m Handstand Walk 15 Box Jump 15 T2B 15 Push Up

Montag, 20.03.2017 A: Build A Set Of 5×5 Deadlift B: 5 Rounds For Time 5 Burpee Over Bar 5 Heavy Squat Clean Thruster

Sonntag, 19.03.2017 Day of 100 as Single or Team For Time 100 Pull Up 200 Alt. Lunge 100 Push Up 100 Wall Ball

Samstag, 18.03.2017 Open WOD 17.4 AMRAP 13 Minutes 55 Deadlift 55 Wall Balls 55 Cal Row 55 HSPU

Freitag, 17.03.2017 EMOM 8 Minutes 4 Squat Snatch @ 75% max AMARAP 10 Minutes 5 L-Sit Pull Up 10 Ring Dips max. L-Sit Hold

Donnerstag, 16.03.2017 Skill EMOM 7 Minutes 3x Pull Up/ C2B/ Muscle Up 21-15-9 Deadlift Double KB- Thruster

Mittwoch, 15.03.2017 A: Build A Set of 5×5 Push Press B: 3 Rounds For Time 4 Tire Flip 6 Alt. Stone To Shoulder 1500m Row

Dienstag, 14.03.2017 For Time 50 Double Under 12 Rope Climb 24 HSPU 50 Double Under 24 T2B 12 L- Sit Pull Up 50 Double Under

Montag, 13.03.2017 A: Build A Set Of 5×5 Back Squat B: 3 Rounds 50m Double KB-Farmer Walk 10 Double KB- Deadlift 10 Double Clean and Jerk

Sonntag, 12.03.2017    WOD and Grill For Time in Team’s of 2-3 Rx’d 60kg/35kg 400m Run 100 Deadlift 400m Run 80 Hang Power Clean 400m Run 60Front Squat 400m Run 40 […]

Samstag, 11.03.2017 A: Kipping Pull Up Technique 15 Min B: AMRAP 10 Minutes 10 Wall Balls 10 KB- Swing 10 T2B  

Freitag, 10.03.2017 3 Rounds For Time 5 OHS 10 SDLHP 15 Hand Release Push Up

Donnerstag, 09.03.2017 AMRAP 25 Minutes in Team’s of 2 50m Handstand Walk 20 T2B 20 Ring Dips 20 Pull Up

Mittwoch, 08.03.2017 EMOM 12 Minutes 3 Squat Clean 3 Burpee Over Bar

Dienstag, 07.03.2017 For Time 30 SDLHP (40/25kg) 30 Pull Up 30 HSPU 30 Thruster (40/25kg) Time Cap 20 Minutes

Montag, 06.03.2017 3 Rounds of DT 12 Deadlift 9 Hang Power Cleans 6 Push Jerks

Sonntag, 05.03.2017 Bring A Friend Day AMRAP 5 Minutes 3 L-Sit Pull Up 6 Alt. Pistol 9 Box Jump Rest 2 Minutes Amrap 5 Minutes 3 Push Up 6 Alt. […]

Samstag, 04.03.2017 A: 20 Minutes Skill Work on Handstand Walk/ Handstand Push Up/ B: Build your 3 RM of Front Squat

Freitag, 03.03.2017 Benchmark Jacky For Time 1000m Row 50 Thruster (20kg/15kg) 30 Pull Up

Donnerstag, 02.03.2017 Skill Development Power Clean/ Handstand/-walk Alternating EMOM 12 Minutes 1. 5 Power Clean 2. 20m Handstandwalk

Mittwoch, 01.03.2017 A: Handstand Practise B: AMRAP 20 Minutes 500m Row 15 Wall Balls 10 HSPU

Dienstag, 28.02.2017 A: Squat Therapie/ Mobility B: Overhead Ladder (2 Reps each) 20kg – 30kg – 40kg -50kg – 60kg -… Deadlift Ladder (5 Reps each)    20kg – 30kg – 40kg […]

Montag, 27.02.2017 A: Skill KB – Technique B: EMOM 5 Minutes 10 Double KB- Snatch Rest 2 Minutes EMOM 5 Minutes 10 Double KB- Clean and Jerk

Sonntag, 26.02.2017 WOD & GRILL For Time 30 – 20 – 10 KB- Swing (32kg/24kg) Push Up Pistol Box Jump

Samstag, 25.02.2017 Open WOD 17.1 10 DB Snatch (22,5/15kg) 15 Burpee Box Jump Over (24/20 Inch) 20 DB Snatch (22,5/15kg) 15 Burpee Box Jump Over (24/20 Inch) 30 DB Snatch […]

Freitag, 24.02.2017 4 Rounds 4 Stone to Shulder 8 Tire Flip 4 Baumstamm Ground to Overhead

Donnerstag, 23.02.2017 A: Muscle Up Technique B: 4 Rounds For Time 250m Row 3 Muscle Up 9 Push Press 18 Burpee 36 Air Squat

Mittwoch, 22.02.2017 Double Under Progression 10 Minutes Pyramide Thruster each set 5 Reps  20kg – 30kg – 40kg – 50kg – 60kg – …. Pull Up                            3      –     6    –     9     –    12   –    […]

Dienstag, 21.02.2017 Skill Technique Rope Climb AMRAP 10 Minutes 12 Deadlift 12 T2B/KTE  

Montag, 20.02.2017 Build A Heavy Set Of 5×5 Back Squat @90% EMOM 20 Minutes 4 Alternating KB- Snatch 4 Box Jump  

Sonntag, 19.02.2017 WOD & GRILL EVENT For Time 500m Row 50 Pull Up 100 Push Up 150 Air Squat 500m Row

Samstag, 18.02.2017 EMOM Complex 20 Minutes 1 Deadlift + 1 Squat Clean + 1 Front Squat + 1 Push Jerk

Freitag, 17.02.2017 Skill Training Snatch Technique Alternating Partner WOD 2 Powerband Sprint 10 Jumping Squat/     Superman hold 10 KB- Swing/              Push Up hold 10 […]

Donnerstag, 16.02.2017 AMRAP 3 Minutes 6 Bar Facing Burpee 6 Thruster Rest 2:00 Minutes AMRAP 3 Minutes 6 Bar Facing Burpee 6 SDLHP Rest 2:00 Minutes AMRAP 3 Minutes 6 […]

Mittwoch, 15.02.2017 EMOM 10 Minutes 1 Snatch Balance + 1 Pause Overhead Squat (5sec.) AMRAP 20 Minutes 200m Row 4 Pistol 8 Ring Row 8 Dips 12 KTE/T2B

Dienstag, 14.02.2017 12-1 Push Up Jumping Pull Up Box Jump

Montag, 13.02.2017 Build A Heavy Set Of 3 RM Clean and Jerk 5 Rounds For Time 15 Push Press with Bar 20 Lunge with Bar 30 Double Under/80 Single Under […]

Sonntag, 12.02.2017 Community WOD EMOM 6 Minutes 4 L-Sit Pull Up EMOM 6 Minutes 8 Jumping Squat 8 Push Up 8 Sit Up

Samstag, 11.02.2017 Handstand Progression Amrap 8 Minutes 5 Deadlift 10 KTE/T2B 15 KB-Swing  

Freitag, 10.02.2017 EMOM 20 Minutes 5 Burpee 5 Thruster with Bar

Donnerstag, 09.02.2017 3 Rounds 3 Heavy Snatch/ OHS 12 Lunge with same Bar

Mittwoch, 08.02.2017 In A Window Of 4 Minutes 15/30 Push Up 15/30 SDLHP In A Window Of 4 Minutes 15/30 Pull Up 15/30 Power Clean

Dienstag, 07.02.2017 2 Rounds Row 1000m Rest 1:00 Minutes Row 500m Rest 0:45 Minutes Row 250m Rest 3:00 Minutes 2 Rounds in Teams of 2 male/ 3 female 10 Heavy […]

Montag, 06.02.2017 EMOM 8 Minutes 4 Overhead Squats 10 Rounds 50m Sprint 2 HSPU 4 Pull Up 6 Jumping Squat

Samstag, 04.02.2017 5 Rounds For Time 30 Double Under 10 Ring Row 15 Burpee 20 Tuck Up 25 Air Squat

Freitag, 03.02.2017 For Time 21 Thruster (40/25kg) Push Up 15 Thruster (50/30kg) Push Up 9 Thruster (60/35kg) Push Up

Donnerstag, 02.02.2017 Build A Set of 5x5x Deadlift 3 Rounds For Time 5 Hspu 10 Pull Up 5 Burpee Box Jump 10 KB- Swing

Mittwoch, 01.02.2017 Build A Heavy Set Of 3x Squat Clean Amrap 15 Minutes 6 Alternating Pistol 12 Push Up 18 Sit Up  

Dienstag, 31.01 Emom 8 Minutes 3 Squat Snatch Emom 9 Minutes Alternating 1. 10 Burpee 2. max. L- Sit hold 3. 10 Double KB Overhead Lunge

Montag, 30.01.2017 For Time 75 Double Under/ 150 Single Under 60 Push Up 50 KTE/T2B 40 Pull Up 30 Ring Dip 20m Handstand Walk 75 Double Under/ 150 Single Under