Daily Mindset“Without ambition one starts nothing. Without work one finishes nothing. The prize willnot be sent to you. You have to win it.” ― Ralph Waldo Emerson Basic Strength Overview3 […]

Daily Mindset“Make today worth remembering.” ― Zig Ziglar Skill OverviewSnatch technique WOD OverviewEvery 2:30 minutes for 20 minutes (7 Set’s)Complex1 rep of(Power Snatch – Hang Squat Snatch -Squat Snatch – […]

Daily Mindset“Action may not always bring happiness, but there is no happiness without action. ”― William James WOD OverviewFor Time15 to 1Box JumpsPush Upsmeter Duo Dumbbell Walking LungesHeight: 30/24”Kilo: 2x […]

Daily Mindset“Whatever the mind can conceive and believe, it can achieve.” ― Napoleon Hill Skill OverviewHang Power SnatchDouble Unders WOD Overview10 Rounds for Time9 Hang Power Snatch35 Double UndersKilo: 42.5/30Total […]

Daily Mindset“Without ambition one starts nothing. Without work one finishes nothing. The prize willnot be sent to you. You have to win it.” ― Ralph Waldo Emerson Basic Strength Overview3 […]

Daily Mindset“Circumstances are the rulers of the weak; they are but the instruments of the wise.”― Samuel Lover Skill OverviewRope ClimbSingle Leg Squats Basic Strength OverviewEMOM 6 min1. Jumping Rope […]

Daily Mindset“At the end of the day, let there be no excuses, no explanations, no regrets.” ― SteveMaraboli Skill OverviewSlam BallsStrict Toes to Bar WOD OverviewFor Time in Team’s200 Cal […]

Daily Mindset“Always remember people who have helped you along the way, and don’t forget to liftsomeone up.” ― Roy T. Bennett Skill OverviewEMOM 10 Min1-3 Rope Climb WOD Overview3 Rounds […]

Daily Mindset“Without ambition one starts nothing. Without work one finishes nothing. The prize willnot be sent to you. You have to win it.” ― Ralph Waldo Emerson Basic Strength Overview3 […]

Daily Mindset“Learn the rules like a pro, so you can break them like an artist.” ― Pablo Picasso Skill OverviewSingle Leg SquatsHandstand Walk WOD Overview3 Rounds for Time10 m Handstand […]

Daily Mindset“Change the way you look at things and the things you look at change.” ― Wayne W.Dyer Skill OverviewRope ClimbWall Balls Basic Strength OverviewEMOM 6 min1. :30 sec Dead […]

Daily Mindset“Once you realize you deserve a bright future, letting go of your dark past is the bestchoice you will ever make.” ― Roy T. Bennett WOD Overview4 rounds ofAmrap […]

Daily Mindset“Without ambition one starts nothing. Without work one finishes nothing. The prize willnot be sent to you. You have to win it.” ― Ralph Waldo Emerson Basic Strength Overview3 […]

Daily Mindset“Lack of direction, not lack of time, is the problem. We all have twenty-four-hour days.”― Zig Ziglar Skill OverviewClean and Jerk WOD OverviewEvery 2 Minutes for 20 MinutesComplex(Hang Squat […]

Daily Mindset“Sometimes life knocks you on your ass… get up, get up, get up!!! Happiness is not theabsence of problems, it’s the ability to deal with them.” ― Steve Maraboli […]

Daily MindsetSurround yourself with people who believe in your dreams, encourage your ideas, supportyour ambitions, and bring out the best in you.” ― Roy T. Bennett Skill OverviewBar Muscle-up Basic […]

Daily Mindset“The only way of discovering the limits of the possible is to venture a little way past theminto the impossible.” ― Arthur C. Clarke Basic Strength Overview3 Sets of6 […]

Daily Mindset“The man who moves a mountain begins by carrying away smallstones.” ― Confucius Skill OverviewHang Squat Clean WOD OverviewAmrap 5 min7 Burpee over Bar7 Hang Squat Clean 42.5/30– rest […]

Skill OverviewBar Muscle Up Basic Strength OverviewEMOM 8 Min1. (Banded) Strict Chest to Bar Pull-up2. Hollow rocks 20-30 sec WOD OverviewAmrap 25 min10 Bar Muscle Up20 Box Jumps30/21 Cal Assault […]

Daily Mindset“You never change your life until you step out of your comfort zone; change begins at theend of your comfort zone.” ― Roy T. Bennett Skill OverviewToes to BarPower […]

Daily Mindset“Cry. Forgive. Learn. Move on. Let your tears water the seeds of your future happiness.”― Steve Maraboli Basic Strength Overview3 Sets of6 (weighted) Pull Ups12 Banded Biceps Curls– rest […]

Daily Mindset“Lack of direction, not lack of time, is the problem. We all have twenty-four hour days.”― Zig Ziglar Skill OverviewClean and Jerk WOD OverviewEvery 3 Minutes for 21 Minutes […]

WOD OverviewFor Time50 Double Under70/50 Row50 Double Under70/50 Ski Erg50 Double Under50/35 Assault Bike50 Double UndersTotal Time/Cap: 25 min Euer Fitnessstudio für CrossFit/Fitness/Ernährung und Gewichthebenin der Region Ortenberg – Offenburg […]

Daily Mindset“Start each day with a positive thought and a grateful heart.” ― Roy T. Bennett Skill OverviewHang Power Snatch WOD Overview7 Rounds of7 Hang Power Snatch7 Burpee over BarKilo: […]

Daily Mindset“Letting go means to come to the realization that some people are a part of your history,but not a part of your destiny.” ― Steve Maraboli Basic Strength Overview3 […]

Daily Mindset“Do what is right, not what is easy nor what is popular.” ― Roy T. Bennett Skill OverviewDouble UndersDumbbell Snatch WOD Overview5 Rounds for time50 Double Unders15 Box Step-ups15 […]

Daily Mindset“The truth is, unless you let go, unless you forgive yourself, unless you forgive thesituation, unless you realize that the situation is over, you cannot move forward.”― Steve Maraboli […]

Daily Mindset“Attitude is a choice. Happiness is a choice. Optimism is a choice. Kindness is a choice.Giving is a choice. Respect is a choice. Whatever choice you make makes you. […]

Daily Mindset„The greatest glory in living lies not in never falling, but in rising every time we fall.“ –Nelson Mandela Basic Strength Overview3 Sets of6 (weighted) Pull Ups12 Banded Biceps […]

Daily Mindset“Ambition is the path to success. Persistence is the vehicle you arrive in.” —Bill Bradley Basic Strength Overview5 Sets of5 Back Squat @45%– rest as needed – WOD OverviewAMRAP […]

Daily MindsetEvery champion was once a contender that refused to give up.¨ – Sylvester Stallone WOD OverviewFor total weight moved4 rounds:9 push jerks @ 60%6 push jerks @ 70%3 push […]

Daily Mindset“We can’t retract the decisions we’ve made. We can only affect the decisions we’re going to makefrom here.” —Nick Rice WOD OverviewFor time:70 burpees60 ab-mat sit-ups50 Russian KB swings40 […]

Daily Mindset“You are never too old to set another goal or to dream a new dream.” —C.S. Lewis Basic Strength Overview5×12 DB biceps curl (per side) WOD Overview9-6-3ClustersBack squatsHeight:Kilo: 60/43Total […]

Daily Mindset“Ever tried. Ever failed. No matter. Try again. Fail again. Fail better.” —Samuel Beckett Basic Strength Overview1 Sets of6 Back Squat @50%2 Sets of6 Back Squat @60%2 Sets of6 […]

Daily Mindset“Successful men and women keep moving. They make mistakes, but they don’t quit.” ―Conrad Hilton Skill OverviewHang squat clean3-3-2-2-2 WOD Overview3 rounds for time:400 m run25 box jump oversHeight: […]

Daily Mindset“Instead of letting your hardships and failures discourage or exhaust you, let them inspire you.” —Michelle Obama WOD OverviewAMRAP 14 mins5 Pull-ups7 Toes to bar12 DBL DB SquatsHeight:Kilo:22.5/15Total Time/Cap: […]

Daily Mindset“You’re braver than you believe, stronger than you seem, and smarter than you think.” —A. A. Milne Skill Overview3×16 Landmine rotations Basic Strength OverviewEMOM 20:O: 15 cals rowE: 15 […]

Daily Mindset“You are never too old to set another goal or to dream a new dream.” —Audrey Hepburn Basic Strength Overview1 Sets of5 Back Squat @50%2 Sets of4 Back Squat […]

Daily Mindset“Nothing is impossible. The word itself says: ‘I’m possible!’” —Audrey Hepburn WOD Overview3 rounds for time15 inverted burpees (with or without the wall)1000 m row15 burpees over the rowerHeight:Kilo:Total […]

Daily Mindset“Perfection is not attainable, but if we chase perfection we can catch excellence.” —Vince Lombardi WOD Overview18 mins AMRAP3 ring muscle ups5 ring dips7 toes to rings21 box jumpsHeight:Kilo:Total […]

Daily Mindset“Just don’t give up trying to do what you really want to do. Where there is love and inspiration, I don’tthink you can go wrong.” —Ella Fitzgerald Skill Overview4 […]

Daily Mindset“Life isn’t finding shelter in the storm. It’s about learning to dance in the rain.”―Sherrilyn Kenyon Basic Strength Overview1 Sets of6 Back Squat @50%4 Sets of6 Back Squat @65%– […]

Daily Mindset“Life is like riding a bicycle. To keep your balance, you must keep moving.” —Albert Einstein Skill OverviewEvery 90 secs for 10 sets1 squat snatch WOD OverviewIsabelFor time:30 snatchesHeight:Kilo: […]

Daily Mindset“Just because someone stumbles and loses their path, doesn’t mean they’re lost forever.” –ProfessorX WOD Overview20 mins AMRAP:5 bar muscle ups10 calories skierg15 v-upsHeight:Kilo:Total Time/Cap:20 mins Euer Fitnessstudio für […]

Daily Mindset“I can’t change the direction of the wind, but I can adjust my sails to always reach my destination.” —Jimmy Dean Skill OverviewFind a heavy rep for a complex:1 […]

Daily Mindset“Life isn’t finding shelter in the storm. It’s about learning to dance in the rain.”―Sherrilyn Kenyon Basic Strength Overview1 Sets of6 Back Squat @50%2 Sets of6 Back Squat @60%2 […]

Daily MindsetLiving a healthy lifestyle will only deprive you of poor health, lethargy, and fat.¨ – Jill Johnson WOD Overview6 rounds for time:20/15 cals bike10 hang power snatches7 c2b pull-upsRest […]

Daily Mindset“Act as if what you do makes a difference. It does.” —William James WOD Overview21 mins AMRAP400 m run30 air squats15 push-ups3 rope climbsHeight:Kilo:Total Time/Cap: 21 min Euer Fitnessstudio […]

Daily Mindset“All great achievements require time.” —Maya Angelou WOD OverviewFor time:30 power cleans30 push jerksDo your reps any order you likeHeight:Kilo: 100/70Total Time/Cap: 16 mins Euer Fitnessstudio für CrossFit/Fitness/Ernährung und […]

Daily Mindset“Just believe in yourself. Even if you don’t pretend that you do and, and some point, you will.” —VenusWilliams Basic Strength Overview1 Sets of5 Back Squat @50%1 Sets of4 […]

Daily MindsetBlood, sweat and respect. First two you give. Last one you earn.¨ – The Rock WOD Overview3 rounds for time:10 wall walks5 rope climbsHeight:Kilo:Total Time/Cap: 15 mins Euer Fitnessstudio […]

Daily MindsetYour current body is the only body that can take you to your new body — so be kind to it.¨ – ElaineMoran WOD Overview11 rounds for time5 wallballs3 […]

Daily Mindset“We cannot start over. But we can begin now and make a new ending.” —Zig Ziglar Skill OverviewEMOM 101-3 rope climbs Basic Strength OverviewEMOM 1015 seconds of J-hook hang […]

Daily Mindset¨Getting fit is all about mind over matter. I don’t mind, so it doesn’t matter.¨ – Adam Hargreaves Basic Strength Overview1 Sets of6 Back Squat @50%4 Sets of6 Back […]

Daily MindsetAbility is what you’re capable of doing. Motivation determines what you do. Attitude determines howwell you do it.¨ – Lou Holtz WOD OverviewAMRAP 18 minutes200 m run12 box jump […]

Daily Mindset“Strength does not come from physical capacity. It comes from an indomitable will.” —MahatmaGandhi WOD Overview21-15-9Row calsPush jerkRest 3 mins21-15-9Bike calsHang squat cleansHeight:Kilo: 50/35Total Time/Cap: 18 min Euer Fitnessstudio […]

Daily Mindset“It’s going to be a journey. It’s not a sprint to get in shape.” —Kerri Walsh Jennings Skill Overview15 minutes of team BMU practice WOD Overview3 rounds for time400 […]

Daily Mindset“You shall gain, but you shall pay with sweat, blood, and vomit.” – Pavel Tsatsouline Basic Strength Overview1 Sets of6 Bench Press @53% of 1RM1 Sets of5 Bench Press […]

Daily Mindset¨Increased physical activity enhances positive energy.¨ – Lailah Gifty Akita Skill Overview2-2-2-2-2Power clean WOD Overview7 rounds for time:10 burpees15 abmat situpsHeight:Kilo:Total Time/Cap: 10 min Euer Fitnessstudio für CrossFit/Fitness/Ernährung und […]

Daily MindsetAbility is what you’re capable of doing. Motivation determines what you do. Attitude determines howwell you do it.¨ – Lou Holtz WOD OverviewTeam of 33 rounds for total calories:2 […]

Daily Mindset“Do what you have to do until you can do what you want to do.” —Oprah Winfrey Skill Overview5 sets of 12 strict pull-ups WOD Overview7 mins AMRAP10 DBL […]

Daily MindsetOne isn’t necessarily born with courage, but one is born with potential.¨ – Maya Angelou Basic Strength Overview1 Sets of5 Bench Press @56% of 1RM1 Sets of5 Bench Press […]

Daily Mindset“If you want something you’ve never had, you must be willing to do something you’ve never done.” —Thomas Jefferson Basic Strength Overview2-2-2-2-2-2Power clean WOD OverviewFor time:9-6-3Calories on the bikeThrustersHeight:Kilo: […]

Daily Mindset“You have to think it before you can do it. The mind is what makes it all possible.”- Kai Greene WOD OverviewAMRAP 20 minutes75 DU10 DBL DB push jerks10 […]

Daily Mindset“80% of success is showing up.”Woody Allen Basic Strength Overview4 sets of:12 BB biceps curls WOD Overview5 rounds for time:15/12 cals skierg21/15 cals rowHeight:Kilo:Total Time/Cap: 13 mins Euer Fitnessstudio […]

Daily Mindset“Today I will do what others won’t, so tomorrow I can accomplish what others can’t.” —Jerry Rice Basic Strength Overview1 Sets of6 Bench Press @53% of 1RM2 Sets of6 […]

Daily MindsetOne isn’t necessarily born with courage, but one is born with potential.¨ – Maya Angelou WOD OverviewFind 1RM of:Turkish get up (L+R)Total Time/Cap: 20 mins Euer Fitnessstudio für CrossFit/Fitness/Ernährung […]

Daily MindsetConfidence comes from discipline and training.¨ – Robert Kiyosaki WOD OverviewEvery 5 mins for 6 sets50 double unders25/18 calories skierg15/10 calories bikeHeight:Kilo:Total Time/Cap: 30 mins Euer Fitnessstudio für CrossFit/Fitness/Ernährung […]

Daily MindsetYou must do the thing you think you cannot do.¨ – Eleanor Roosevelt WOD OverviewFor time:50 Overhead squats5 rope climbs30 Overhead squats3 rope climbs10 Overhead squats1 rope climbHeight:Kilo: 50/35Total […]

Daily MindsetSometimes you don’t realize your own strength until you come face to face with your greatestweakness.¨ – Susan Gale Basic Strength Overview4 Sets of6 Bench Press @43% of 1RM– […]

Daily Mindset“Action is the foundational key to all success.”- Pablo Picasso Skill Overview5 rounds:15/10 cals bike1 minute rest8/5 cals bike2 minutes rest WOD Overview“Karen”150 wallballs for timeHeight: 10/9Kilo: 9/6Total Time/Cap: […]

Daily Mindset“Things may come to those who wait, but only the things left by those who hustle.”- Abraham Lincoln WOD Overview21 minutes AMRAP13 Kb swings11 Box jumps9 Push Jerks7 V-ups5 […]

Daily Mindset“If something stands between you and your success, move it. Never be denied.”- Dwayne Johnson Skill Overview10 minute of moderate pace on the Ski erg WOD OverviewFor time:7-6-5-4-3-2-1DeadliftRing muscle-upsHeight:Kilo: […]

Daily MindsetDiscipline is the bridge between goals and accomplishment.¨ – Jim Rohn Basic Strength Overview1 Sets of6 Bench Press @60% of 1RM5 Sets of5 Bench Press @70% of 1RM– rest […]

Daily Mindset“You must expect great things of yourself before you can do them.”- Michael Jordan Skill Overview10 sets of:3 strict ring muscle-ups Basic Strength Overview10 sets of:5 box assisted strict […]

Daily MindsetGreat works are performed, not by strength, but by perseverance.¨ – Samuel Johnson WOD OverviewEvery 2 mins for 20 minutes50 double unders12 toes to bar3 hang squat cleans (pick […]

Daily Mindset“All our dreams can come true if we have the courage to pursue them.”- Walt Disney Skill Overview3 x 15 GHD Hip Extension WOD OverviewAMRAP 7 mins3 bar muscle […]

Daily MindsetWhat’s important is to get into shape and then not to have to worry about it. I don’t want to get onstage and not being able to do something. […]

Daily Mindset“The successful warrior is the average man, with laser-like focus.”- Bruce Lee Skill Overview5 rounds of5 strict HSPU into 10 kipping HSPU Basic Strength Overview5 rounds of5 strict DBL […]

Daily Mindset“The clock is ticking. Are you becoming the person you want to be?” – Greg Plitt WOD Overview20 minutes AMRAP400 m run9 C2B pull-ups15 push-ups21 sit-upsHeight:Kilo:Total Time/Cap: 20 min […]

Daily MindsetThere’s a lot of people in this world who spend so much time watching their health that they haven’tthe time to enjoy it.¨- Josh Billings Basic Strength OverviewEMOM 10 […]

Daily Mindset“Enduring means accepting. Accepting things as they are and not as you would wish them to be, andthen looking ahead, not behind.”Rafael Nadal Basic Strength Overview2 Sets of6 Bench […]

Daily MindsetDon’t give up on your dreams, or your dreams will give up on you.¨ – John Wooden Skill OverviewEvery 2 minutes for 8 minutes5 push jerks at mid-heavy weight […]

Daily MindsetA year from now you may wish you had started today.¨ – Karen Lamb WOD OverviewAMRAP 19 mins5 toes to bar10 pistols15 burpeesHeight:Kilo:Total Time/Cap: 19 mins Euer Fitnessstudio für […]

Daily Mindset“It’s hard to beat a person who never gives up.”Babe Ruth Skill Overview5 sets of 5-20 m HS walk Basic Strength Overview5 sets of 1-4 around the box pike […]

Daily Mindset“You miss one hundred percent of the shots you don’t take.”Wayne Gretzky Basic Strength Overview3 Sets of6 Bench Press @50% of 1RM– rest as needed – WOD Overview2 rounds […]

Daily Mindset“If you take time to realize what your dream is and what you really want in life — no matter what it is,whether it’s sports or in other fields […]

Daily Mindset“We must appreciate and never underestimate our own inner power.” – Noah Galloway WOD Overview7 minutes AMRAP200 m DBL DB Farmers walk30 Air squats1 minute rest9 minutes AMRAP400 m […]

Daily Mindset„I am the greatest, I said that even before I knew I was. – „Muhammad Ali Skill Overview5 Sets of:10 ring rows WOD OverviewFor time25 calories skierg20 C2B pull-upsHeight:Kilo:Total […]

Daily Mindset“Your health account, your bank account, they’re the same thing. The more you put in, the more youcan take out. Exercise is king and nutrition is queen. Together you […]

Daily Mindset„To keep winning, I have to keep improving.”– Craig Alexande WOD OverviewFor time:40-30-20Calories bikeBack squat from the floor (ascending weight)Pull-upsHeight:Kilo: 60/43, 70/48, 80/56Total Time/Cap: 25 min Euer Fitnessstudio für […]

Daily Mindset“I know that if I set my mind to something, even if people are saying I can’t do it, I will achieve it.” –David Beckham WOD OverviewAMRAP 1210 Single […]

Daily Mindset“Some people want it to happen, some wish it would happen, others make it happen.” – MichaelJordan Skill OverviewDB seated triceps extension3x 12 WOD OverviewNancy5 rounds for time400 m […]

Daily Mindset“Your health account, your bank account, they’re the same thing. The more you put in, the more youcan take out. Exercise is king and nutrition is queen. Together you […]

Daily Mindset“I feel an endless need to learn, to improve, to evolve — not only to please the coach and the fans —but also to feel satisfied with myself.” – […]

Daily Mindset„You have to push past your perceived limits, push past that point you thought was as far as you cango.” – Drew Brees WOD OverviewFor maximum calories4 rounds of […]

Daily Mindset„I was never a natural athlete, but I paid my dues in sweat and concentration, and took the timenecessary to learn karate and became a world champion.” – Chuck […]

Daily Mindset“Most people give up right before the big break comes — don’t let that person be you.” – Michael Boyle Basic Strength Overview1 Sets of5 Deadlift @59%2 Sets of4 […]

Daily Mindset“We run for the people who think they cant.” – Dick Hoyt WOD OverviewFull snatch1-1-1-1-1-1-1Height:Kilo:Total Time/Cap: 20 mins Euer Fitnessstudio für CrossFit/Fitness/Ernährung und Gewichthebenin der Region Ortenberg – Offenburg […]

Daily Mindset“You dream. You plan. You reach. There will be obstacles. There will be doubters. There will bemistakes. But with hard work, with belief, with confidence and trust in yourself […]

Daily Mindset“When you have a clear vision of your goal, it’s easier to take the first step toward it.” – L.L. Cool J Skill Overview5×10 Landmine rotations Basic Strength OverviewFor […]

Daily Mindset“Don’t be afraid of failure. This is the way to succeed.” – LeBron James Basic Strength Overview1 Sets of6 Deadlift @55%3 Sets of4 Deadlift @68%2 Sets of3 Deadlift @72% […]

Daily Mindset“Success is usually the culmination of controlling failure.” – Sylvester Stallone Skill OverviewEMOM 8 mins1-3 rope climbs Basic Strength OverviewEMOM 8 mins10-15 seconds rope bite hang WOD OverviewFor time400 […]

Daily Mindset“There comes a certain point in life when you have to stop blaming other people for how you feel orthe misfortunes in your life. You can’t go through life […]

Daily Mindset“If something stands between you and your success, move it. Never be denied.” – Dwayne Johnson Skill Overview4 sets of:10 strict ring dipsRest 2 minutes between sets Basic Strength […]

Daily Mindset„Strength doesn’t come from what you can do. It comes from overcoming the things you once thoughtyou couldn’t.“ – Ashley Greene Basic Strength Overview1 Sets of6 Deadlift @51%2 Sets […]

Daily Mindset“There’s no secret formula. I lift heavy, work hard, and aim to be the best.” – Ronnie Coleman WOD OverviewFor distance:2 sets:2 rounds of:3 mins on/1:30 off Ski2 rounds […]

Daily Mindset„In training, you listen to your body. In competition, you tell your body to shut up.”Rich Froning Jr. WOD Overview4 rounds of:Tabata ofMB cleansFront squatsPush pressesRest 2 mins after […]

Daily Mindset„Love yourself enough to live a healthy lifestyle.“ – Jules Robson Skill OverviewDBL DB Rear foot elevated split squat4x 6 reps per legrest 90 secs between sets WOD Overview5-3-1Rope […]

Daily Mindset“The difference between try and triumph is a little umph.” – Marvin Phillips Basic Strength Overview1 Sets of6 Deadlift @50%3 Sets of6 Deadlift @60%3 Sets of5 Deadlift @64% – […]

Daily Mindset“Work hard in silence. Let success be your noise.” – Frank Ocean Skill OverviewEvery 1:30 for 6 sets20 secs of Front tuck lever hold Basic Strength OverviewEvery 1:30 for […]

Daily Mindset“Training gives us an outlet for suppressed energies created by stress and thus tones the spirit just asexercise conditions the body.” – Arnold Schwarzenegger WOD Overview19 mins AMRAP20 DU12 […]

Daily Mindset“The best way to predict the future is to create it.” – Abraham Lincoln Skill Overview2-2-2-2-2 Power snatches (can be done as singles) WOD Overview3 rounds for time:10 strict […]

Daily Mindset“Motivation will almost always beat mere talent.”Norman R. Augustine Basic Strength Overview1 Sets of6 Deadlift @58%1 Sets of5 Deadlift @62%5 Sets of5 Deadlift @67% – rest as needed – […]

Daily Mindset“Strength does not come from the physical capacity. It comes from an indomitable will.” – Ghandi WOD OverviewEvery 4 minutes for 6 rounds15/10 calories row6 BMU10 power cleansHeight:Kilo: 43/30Total […]

Daily Mindset“Take care of your body. It’s the only place you have to live.”Jim Rohn WOD Overview10 rounds for time250 m row8 HSPU50 DUHeight:Kilo:Total Time/Cap: 25 mins Euer Fitnessstudio für […]

Daily Mindset“Energy and persistence conquer all things.”Benjamin Franklin Basic Strength OverviewWork up to heavy triple on push press for today (from the rack) WOD Overview3 rounds:In 2 minutes15/10 bike caloriesMax […]

Daily Mindset“It’s never too late to become what you might have been.”George Eliot Basic Strength Overview1 Sets of6 Deadlift @56%1 Sets of5 Deadlift @63%5 Sets of4 Deadlift @69%-rest as needed […]

Daily Mindset„The greatest glory in living lies not in never falling, but in rising every time we fall.“ Skill OverviewPower Clean WOD OverviewMax rounds in 3 minutes3 Power Cleans6 Push-ups9 […]

Daily Mindset“You miss 100% of the shots you don’t take.”Wayne Gretzky WOD Overview4 minutes of max distance ski (S1)1 minute restS1 for time2 minutes rest4 minutes of max reps Back […]

Daily Mindset“You can reach maximum performance by engaging in physical activities.”Lailah Gifty Akita Skill OverviewEMOM 8O: 5-20 DUE: 30 secs plank WOD Overview4 rounds for time15 c2b pull-ups7 power snatches […]

Daily Mindset“Everyone has the ability to accomplish unique feats, everyone. You choose this. Become someone great in one other life. Forget about failing to many. Who cares? Doesn’t matter when […]

Daily Mindset“Don’t have $100.00 shoes and a 10 cent squat.”Louie Simmons Skill Overview4 sets of:8 BB biceps curlsshould feel heavy WOD OverviewFor time2000 m row200 DU2000 m run Height:Kilo:Total Time/Cap: […]

Daily Mindset“Discipline is doing what you hate to do, but nonetheless doing it like you love it.”Mike Tyso WOD Overview25 minutes AMRAP15/12 cals bike5 BMU15 m Single arm overhead lunges […]

Daily Mindset“Most people give up right before the big break comes—don’t let that person be you.”Michael Boyle Skill Overview5×5/5 Landmine press WOD OverviewEvery 2 mins for 10 mins30 jumping squats15 […]

Daily Mindset“Everyone has the ability to accomplish unique feats, everyone. You choose this. Become someone great in one other life. Forget about failing to many. Who cares? Doesn’t matter when […]

Daily Mindset“Those who do not find time for exercise would have to find time for illness.”Edward Stanley Skill OverviewEvery minute for 10 minutes1-5 BMU Basic Strength OverviewEvery minute for 10 […]

Daily Mindset“Your health account, your bank account, they’re the same thing. The more you put in, the more you can take out. Exercise is king and nutrition is queen. Together […]

Daily Mindset“Get comfortable with being uncomfortable!”Jillian Michaels Basic Strength Overview4 Sets of5 Deadlift @64%rest as needed WOD Overview2 roundsEvery 5 minutes20 calories row20 DBL DB FR Lunges20 burpees Height:Kilo: 22.5/15Total […]

Daily Mindset“The first wealth is health.”Ralph Waldo Emerson Skill Overview15 minutes partner BMU practice WOD OverviewPartner AMRAP 6 minutesHang squat snatches Height:Kilo: 80/56Total Time/Cap: 6 mins Euer Fitnessstudio für CrossFit/Fitness/Ernährung […]

Daily Mindset“There’s more to life than training, but training is what puts more in your life.”Brooks Kubik WOD Overview“Triple 2,5”For time2500 m row250 DU2500 m ski Height:Kilo:Total Time/Cap: 30 mins […]

Daily Mindset“A champion is someone who gets up when they can’t.”Jack Dempsey Skill OverviewEmom 10 minsMin1 – 20 secs Hollow holdMin2 – 15 burpees Basic Strength OverviewEmom 10 minsMin1 – […]

Daily Mindset“If you’re capable of sending a legible text message between sets, you probably aren’t working hard enough.”Dave Tate Basic Strength Overview1 Set of6 Deadlift @54%1 Set of5 Deadlift @62%4 […]

Daily Mindset“Create a routine. If you take these two steps – setting aside the time and making your body move – three or four days per week, hen you have […]

Daily Mindset“I could feel my anger dissipating as the miles went by – you can’t run and stay mad!”Kathrine Switzer WOD Overview25 minutes AMRAP70 DU40 DB SDHP30 C2B pull-up20 DB […]

Daily Mindset“Some people want it to happen, some wish it would happen, others make it happen.”Michael Jordan Skill Overview5 sets of6 BB bent over row (mid-heavy) WOD OverviewAMRAP 13 minutes20-15-10Calories […]

Daily Mindset“Get comfortable with being uncomfortable!”Jillian Michaels Basic Strength Overview1 Set of5 Deadlift @56%1 Set of5 Deadlift @62%4 Sets of4 Deadlift @69%rest as needed WOD OverviewAMRAP 7 mins10 ring rows7 […]

Daily Mindset“You have to push past your perceived limits, push past that point you thought was as far as you can go.”Drew Brees Skill OverviewEmom 10 minutes10-15 wallballs WOD Overview12-9-6Skierg […]

Daily Mindset“There’s more to life than training, but training is what puts more in your life.”Brooks Kubik WOD Overview15 Mins AMRAP9 toes to bar8 hang power cleans7 push jerks Height:Kilo: […]

Daily Mindset“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”Arnold Schwarzenegger WOD Overview10-20-30-40-50-40-30-20-10Cals SkiergCals Bike […]

Daily Mindset“Get comfortable with being uncomfortable!”Jillian Michaels Basic Strength Overview1 Set of6 Deadlift @52%1 Set of5 Deadlift @63%4 Sets of4 Deadlift @75%rest as needed WOD OverviewAMRAP 6 mins1-2-3-4-5-6-7-8…Calories RowMeters DBL […]

Daily Mindset“The best day to start exercising is today. Tomorrow can turn into weeks, months or years.”Mark Dilworth Skill OverviewIn 12 minutes find heavy 3 reps of strict weighted pullups […]

Daily Mindset“Strength does not come from physical capacity. It comes from an indomitable will.”Mahatma Gandhi WOD Overview20 minutes AMRAP15 Push presses30 HSPU15 American KB Swings30 Jumping lunges15 KB SDHP Height:Kilo: […]

Daily Mindset“The miracle isn’t that I finished. The miracle is that I had the courage to start.”John Bingham Skill OverviewEMOM 10 minutes10-15 secs hanging L-sit Basic Strength OverviewEMOM 10 minutes10-15 […]

Daily Mindset“You dream. You plan. You reach. There will be obstacles. There will be doubters. There will be mistakes. But with hard work, with belief, with confidence and trust in […]

Daily Mindset“You’ve got to block out all distractions when you train. Your focus has to be 100% into the rep. You’ve got to get into a zone. You know you’re […]

Daily Mindset“Don’t measure yourself by what you have accomplished, but by what you should have accomplished with your ability.”John Wooden Basic Strength Overview3×10 Weighted Push-ups (choose a difficult weight) WOD […]

Daily Mindset“It is exercise alone that supports these spirits, and keeps the mind in vigor.”Cicero WOD Overview4 rounds:AMRAP 2 minutes:10 Pull-ups10 DB KB Squats2 minute rest between AMRAPs Height:Kilo:24/16Total Time/Cap: […]

Daily Mindset“Pain is temporary. Quitting lasts forever.”Lance Armstrong Basic Strength Overview5 Sets of5 Deadlifts @60% of 1RMrest as needed – WOD OverviewFor time:3000 m row Height:Kilo:Total Time/Cap: 13 mins Euer […]

Daily Mindset“Failure Will Never Overtake Me If My Determination To Succeed Is Strong Enough.” – Og Mandino Skill OverviewSnatch complexHigh pull from the floor + power snatch1-1-1-1-1 WOD Overview6 rounds […]

Daily Mindset“The Best Way To Get Started Is To Quit Talking And Begin Doing.” – Walt Disney WOD Overview7 minutes AMRAP12 Deadlifts8 calories bikeInto7 minutes AMRAP9 Hang power cleans11 calories […]

Daily Mindset“If You Are Working On Something That You Really Care About, You Don’t Have To Be Pushed. The Vision Pulls You.” – Steve Jobs Skill Overview4 Sets of:8 per […]

Daily Mindset“The goal is to get fit, make it the best hour of your day, stay safe, turn up the music, high five some people, and blow off some steam. […]

Daily Mindset“It’s not always what you do for training, it’s who you do it with.” — Annie Sakamoto Skill OverviewIn 20 minutes work up to a heavy complex1 snatch high […]

Daily Mindset“Hard work pays off.” — Mat Fraser WOD Overview4 rounds:In 5 minutes complete30/21 calories bike60 m DBL DB farmers carry (10 m segments)7 (wo)man makers (push-up+ row(L)+ row(R)+ cluster) […]

Daily Mindset“Don’t Let Yesterday Take Up Too Much Of Today.” – Will Rogers Skill OverviewEvery 2 minutes for 10 minutes40 seconds weighted plank WOD Overview3 rounds of60 double unders7 burpee […]

Daily Mindset“Warm-ups are a good chance to practice skills, better positions, and technique in less intense situations. Perfect practice makes perfect.” — James Newbury Skill Overview4 sets:5 strict deficit HSPU11 […]

Daily Mindset“As an elite athlete, there are only five things that you can truly control — your training, nutrition, sleep, recovery, and mindset. If it doesn’t fall into one of […]

Daily Mindset“WHATEVER YOUR 100% LOOKS LIKE, GIVE IT.” — Chyna Cho WOD Overview“Reverse Fibonacci fun”AMRAP 2155 Jumping squats34 secs hollow hold21 ring rows13 cals skierg8 cals bike5 Squat snatch Height:Kilo: […]

Daily Mindset“Everyone has an internal dialogue, and how you talk to yourself will greatly impact your performance —both in terms of production and what the experience feels like.” — Elisabeth […]

Daily Mindset‘It does not matter how slowly you go as long as you do not stop’ – Confucius Skill Overview3 sets:8 strict deficit HSPU13 seconds handstand hover (hold almost the […]

Daily Mindset“The best medicines: nutrition, movement, rest, nature, connection” — Julie Foucher Skill OverviewSeated DB triceps extension4×8Rest 90 seconds between sets WOD OverviewAMRAP 12 mins7 front squats1 legless rope climbs10 […]

Daily Mindset‘Work until your idols become your rivals’ – Drake WOD OverviewAMRAP 8 minutes2-4-6-8-10….100C2B pull-upsSingle arm KB thrusterKB box step upsRest 4 minutesAnd repeat from the beginning one more time […]

Daily Mindset‘In the depth of winter I finally learned that there was in me an invincible summer’ – Albert Camus Skill OverviewEmom 10 mins5-10 toes to bar Basic Strength OverviewEmom […]

Daily Mindset‘Don’t watch the clock; do what it does. Keep going.’ – Sam Levenson Skill Overview3 sets:6 strict deficit HSPU10 seconds handstand hover (hold almost the bottom of HSPU) Basic […]

Daily Mindset‘Typically the world’s best athletes are minimalists when it comes to their training. They work hard and fast with few exercises. They master the fundamentals and work with them […]

Daily Mindset‘Keep away from people who try to belittle your ambitions. Small people always do that, but the really great make you feel that you, too, can become great.’ – […]

Daily Mindset‘You can’t put a limit on anything. The more you dream, the farther you get.’ – Michael Phelps Skill OverviewEmom 12 mins10 seconds floor L-sit hold Basic Strength OverviewEmom […]

Daily Mindset‘Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.’ – Arnold Schwarzenegger Skill Overview3 […]

Daily Mindset‘Success is going from failure to failure without a loss of enthusiasm.’ – Winston Churchill Skill OverviewFind a maximum for todayEMOM 90 seconds for 12 minutes1 power clean + […]

Daily Mindset‘Success is a science; if you have the conditions, you get the result.’ – Oscar Wilde Skill Overview3×15 GHD sit-upsRest up to 2 mins Basic Strength Overview3×15 MB sit-upsRest […]

Daily Mindset“Nothing in the world is ever completely wrong. Even a stopped clock is right twice a day.”― Paulo Coelho, Brida Skill OverviewHandstand Push-up Basic Strength OverviewEMOM 6 minutes1. Pike […]

Daily Mindset‘Action is the foundational key to all success’ – Pablo Picasso Skill Overview3 sets:11 strict HSPU45 secs handstand hold against the wall-rest as needed – Basic Strength Overview3 sets:11 […]

Daily Mindset‘Without self-discipline, success is impossible, period’ – Lou Holtz Basic Strength Overview5×3 Push Presses @80%Rest as needed WOD Overview9 rounds for time7 calories row5 wallballs3 bar muscle ups Height:Kilo: […]

Daily Mindset‘Most people never get far enough on their first wind to find out they’ve got a second’ – William James WOD Overview25 minutes AMRAP60 DU50 Russian KB swings40 Pistols30 […]

Daily Mindset‘Set your goals high, and don’t stop until you get there’ – Bo Jackson Basic Strength Overview5×8 DB Hammer curls e/s WOD OverviewAMRAP 2 minutes10 DBL DB power cleans10 […]

Daily Mindset‘It’s hard to beat a person that never gives up’ – Babe Ruth Skill OverviewSuper set4 sets:9 strict HSPU10 prone PVC raises (3 secs up, 1 sec hold at […]

Daily Mindset‘When you’ve got something to prove, there’s nothing better than a challenge’ – Terry Bradshaw Skill OverviewEMOM 1210 pushups + 5-30 DU Basic Strength OverviewEMOM 123-5 elevated push-ups + […]

Daily Mindset‘Fill the unforgiving minute with 60 seconds’ worth of distance run’ – Rudyard Kipling WOD OverviewAMRAP 18 minutes4 strict C2B pull-ups12 thrusters12 calories bike Height:Kilo: 34/25Total Time/Cap: 18 mins […]

Daily Mindset‘The will to win, the desire to succeed, the urge to reach your full potential…These are the keys that will unlock the door to personal excellence’ – Confucius Basic […]

Daily Mindset‘Full effort is full victory’ – Katrin Tanja Davidsdottir Skill OverviewSuper set4 sets:7 strict HSPU10 prone PVC raises (3 secs up, 1 sec hold at the top)-rest as needed […]

Daily MindsetSuccessful people are always doing what the other guys are still talking about. Skill OverviewSquat snatch1-1-1-1-1-1-1 WOD Overview5 minutes for metersWalking lunges Height:Kilo:Total Time/Cap:5 mins Euer Fitnessstudio für CrossFit/Fitness/Ernährung […]

Daily MindsetI hated every minute of training, but I said, “don’t quit. Suffer now and live the rest of your life as a champion WOD Overview2 rounds:Amrap 3 mins35 DB […]

Daily MindsetNo one ever drowned from their own sweat. Skill Overview4 Sets of:8 per side DBL DB hammer curls4 high Box Jumps WOD OverviewFor Time:5-10-15Power snatches @70%+ of 1 RM30 […]

Daily Mindset“Align yourself with people that you can learn from, people who want more out of life, people who are stretching and searching and seeking some higher ground in life.” […]

Daily MindsetStart where you are. Use what you have. Do what you can. Skill OverviewEvery 2 minutes for 16 minutes1 power snatch + 1 hang squat snatch + 1 overhead […]

Daily MindsetBeing positive won’t guarantee you’ll succeed, but being negative will guarantee you won’t WOD Overview3 rounds for repsAMRAP 5 mins3 box jump overs6 deadlifts9 burpeesRest 5 minutes Height: 30/24Kilo:120/85Total […]

Daily MindsetIt ain’t how hard you hit… it’s how hard you can get hit and keep moving forward. It’s about how much you can take and keep moving forward. Skill […]

Daily MindsetWe don’t stop playing because we grow old; we grow old because we stop playing Basic Strength Overview5 rounds:400 m row for timeRest 3 minutes between attempts WOD OverviewAmrap […]

Daily MindsetI won’t let anyone out work me Skill Overview20 minutes to find daily maximum for squat clean for 3 reps WOD OverviewSkull crushers3 sets of 12Pick a doable weight […]

Daily MindsetThere are only two options regarding commitment, you’re either in or you’re out. There’s no such thing as life in-between WOD Overview10 calories Skierg3 Rope climbs10 Power snatches3 Ring […]

Daily MindsetWhen you feel like quitting think about why you started. Basic Strength OverviewBench press5-5-5-5-5-5 WOD OverviewAmrap 5 minsBuy in – 30 calories BikeMax Reps of squat snatch in the […]

Daily MindsetPain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. […]

Daily MindsetCrossfit is a way of life. You eat well, you train hard, you push yourself. It teaches you so much of about yourself. Skill OverviewEMOM 8 minsMin 1 – […]

Daily MindsetNever put an age limit on your dreams. WOD Overview22 minutes AMRAP9 hang squat cleans12 front rack lunges400 m run Height:Kilo:70/48Total Time/Cap: 22 mins Euer Fitnessstudio für CrossFit/Fitness/Ernährung und […]

Daily MindsetWhen I train, I erase all the limits and expectations of what I can do. I am powerful and anything is possible Skill OverviewEmom 10 minsMin1 – 1-3 rope […]

Daily MindsetAmazing bodies don’t just happen. It’s not something you’re born with. It’s something earned one day at a time Basic Strength Overview1 Sets of6 Back squats @57% (Elevated heels)1 […]

Daily MindsetNever quit. It is the easiest cop-out in the world. Set a goal and don’t quit until you attain it. When you do attain it, set another goal, and […]

Daily MindsetThat which does not kill me makes me stronger WOD Overview30 minutes Partner AMRAP800 m row6 rounds of:1 rope climb5 box jumps5 DBL DB deadlifts5 hang DBL DB power […]

Daily MindsetNo one ever drowned in sweat Skill OverviewEmom 12 minsMin1 – 30 secs wallwalk to HS-holdMin 2 – 7-10 calories skierg Basic Strength OverviewEmom 12 minsMin1 – 30 secs […]

Daily MindsetStay positive. Stay fighting. Stay brave. Stay ambitious. Stay focused. Stay strong. Basic Strength Overview1 Sets of6 Back squats @57% (Elevated heels)1 Sets of5 Back squats @69% (Elevated heels)2 […]

Daily MindsetRather the pain of discipline, than the pain of regret Skill Overview20 Minutes Handstand walk practice WOD OverviewAmrap 7 minutes15 thrusters35 DU Height:Kilo: 20/15Total Time/Cap: 7 minutes Euer Fitnessstudio […]

Daily MindsetSome people want it to happen, some wish it would happen, others make it happen WOD Overview2 minutes working intervals x6In 2 minutes:15 wallballs3 Bar Muscle ups5 power cleansRest […]

Daily Mindset“Attitude is a choice. Happiness is a choice. Optimism is a choice. Kindness is a choice. Giving is a choice. Respect is a choice. Whatever choice you make makes […]

Daily MindsetEvery pro was once an amateur. Every expert was once a beginner. So dream big and start now. Basic Strength Overview1 Sets of6 Back squats @58% (Elevated heels)2 Sets […]

Daily MindsetPain is temporary. Quitting lasts forever. Skill OverviewWeighted strict chest to bar pull-ups7×5Rest as needed Basic Strength OverviewSelf supported chest to bar pull-ups with feet on the box7×5Rest as […]

Daily MindsetYour biggest challenge is not someone else. It’s the ache in your lungs, the burning in your legs and the voice inside you that yells, ‘I can’t.’ But you […]

Daily MindsetNo, it does not ever get any easier. You would not want it to either Skill OverviewEMOM 10 minutesMin1 – 5-10 kipping C2B pull-upsMin2 – 20 seconds hollow hold […]

Daily MindsetNothing is impossible, the word itself says I’m possible. Basic Strength OverviewFind heavy 2 for TGU (per side) in 15 minutes WOD OverviewPartner Amrap 12 minutes8 calories skierg16 DB […]

Daily MindsetIt will hurt. It will take time. It will require dedication. It will require willpower. You will need to make healthy decisions. It requires sacrifice. You will need to […]

Daily MindsetStick to the basics and when you feel you have mastered them it’s time to start all over again, begin anew – again with the basics – this time […]

Daily MindsetLove yourself enough to live a healthy lifestyle. Skill OverviewSnatch balance1-1-1-1-1-1-1 WOD Overview7 minutes amrap800 m MB runMax reps of wallballs in the remaining time Height:Kilo:9/6Total Time/Cap:7 mins Euer […]

Daily MindsetWhen I lost all of my excuses I found my results. WOD OverviewPartner Amrap 24 minutes3-6-9-12-15-18….99Ring dipsV-upsDouble DB Front SquatsAmerican Kb swings200 m run after each roundAlternating movements, you […]

Daily MindsetThe hard part isn’t getting your body in shape. The hard part is getting your mind in shape. Skill Overview4 Sets of:8 KB windmills e/s8 KB single arm and […]

Daily MindsetThe difference between wanting and achieving is discipline. Basic Strength Overview1 Sets of6 Back squats @59% (2 seconds down 2 seconds at the bottom, explode up)1 Sets of5 Back […]

Daily MindsetGo the extra mile. It’s never crowded. Skill OverviewEvery 2 minutes for 20 minutes1 hang power snatch + 1 overhead squatbuild up to heavy WOD OverviewAs many reps as […]

Daily Mindset“Don’t Let Yesterday Take Up Too Much Of Today.” – Will Rogers Skill OverviewKipping Pull-up Basic Strength OverviewEMOM 6 Min1. Scapula Pull-up “Plus” @ 2 sec pause2. Hollow hold […]

Daily MindsetDon’t be afraid of being a beginner. Skill Overview5×10 difficult ring rows WOD OverviewRun 400 m21 bar facing burpeesRun 400 m15 bar facing burpeesRun 400 m9 bar facing burpees […]

Daily MindsetBelieve in yourself and all that you are. Know that there is something inside of you that is greater than any obstacle. Basic Strength Overview1 Sets of6 Back squats […]

Daily MindsetA one hour workout is 4% of your day. No excuses! Skill Overview20 minutes to find daily maximum for hang squat (or power) snatch for 3 reps WOD OverviewEMOM […]

Daily MindsetNever give up on a dream just because of the time it will take to accomplish it. The time will pass anyway. WOD Overview“I love my kettlebells!”Team of 3The […]

Daily MindsetWhen you feel like quitting think about why you started. WOD Overview5 roundsIn 2 minutes10 deadliftsAs many as possible Box jumpsRest 3 minutes Height: 24/20Kilo:140/100Total Time/Cap: 25 mins Euer […]

Daily MindsetDefinition of a really good workout: when you hate doing it, but you love finishing it. Basic Strength Overview1 Sets of6 Back squats @54% (2 seconds down 2 seconds […]

Daily MindsetMaking excuses burns zero calories per hour. Skill Overview100 biceps curls not for time WOD Overview“Flight simulator”5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5Unbroken double unders (if broke the set – go to the last checkpoint) […]

Daily MindsetMotivation is what gets you started. Habit is what keeps you going WOD Overview30 minutes Partner AMRAP15 meters DBL DB walking lunges2 rope climbs200 m runalternating exercises Height:Kilo:22.5/15Total Time/Cap: […]

Daily MindsetSuccess starts with self-discipline Skill Overview15 minutes of Double/Triple unders practice WOD Overview4 rounds of:Amrap 3 minutes15 double unders5 overhead squatsRest 2 minutes Height:Kilo:43/30Total Time/Cap: 15 mins Euer Fitnessstudio […]

Daily MindsetSuccess isn’t always about greatness. It’s about consistency. Consistent hard work gains success. Greatness will come. Basic Strength Overview1 Sets of6 Back squats @52% (2 seconds down 2 seconds […]

Daily MindsetOf course it’s hard. It’s supposed to be hard. If it were easy, everybody would do it. Hard is what makes it great. Skill OverviewEvery 90 seconds for 21 […]

Daily MindsetThere are no shortcuts to living your greatest life and becoming your best self. WOD Overview28 minutes AMRAP100 DU80 wallballs60 medball cleans40 DBL DB deadlifts20 Box jump overs5 rope […]

Daily MindsetDon’t give up on your dreams, or your dreams will give up on you. Basic Strength OverviewEMOM 10 mins3-5 strict C2B pull-ups WOD OverviewFor time1000 m row30 hang squat […]

Daily Mindset„It is only through work and strife that either nation or individual moves on to greatness. The great man is always the man of mighty effort, and usually the […]

Daily MindsetYou have brains in your head. You have feet in your shoes. You can steer yourself in any direction you choose. You’re on your own, and you know what […]

Daily Mindset„I wasn’t feeling well in the first half. I felt down, man. I had three slices of pizza before the game and the food took me down.“– Leroy Loggins […]

Daily MindsetOne of the huge imbalances in life is the disparity between your daily existence, with its routines and habits, and the dream you have within yourself of some extraordinarily […]

Daily MindsetThere is a wide, yawning black infinity. In every direction, the extension is endless; the sensation of depth is overwhelming. And the darkness is immortal. Where light exists, it […]

Daily MindsetYou have brains in your head. You have feet in your shoes. You can steer yourself in any direction you choose. You’re on your own, and you know what […]

Daily MindsetIt is the set of the sails, not the direction of the wind that determines which way we will go. Jim Rohn Skill OverviewSquat Therapy WOD OverviewFor Time in […]

Daily MindsetThe keys to patience are acceptance and faith. Accept things as they are and look realistically at the world around you. Have faith in yourself and in the direction […]

Daily Mindset„There are no shortcuts to any place worth going.“– Beverly Sills Skill OverviewPull Up Basic Strength OverviewE2MOM 6 Min (3 Sets)1. 5 sec Chin over Bar hold + 5 […]

Daily MindsetYou have brains in your head. You have feet in your shoes. You can steer yourself in any direction you choose. You’re on your own, and you know what […]

Daily MindsetYou’ve got to take the initiative and play your game. In a decisive set, confidence is the difference. – Chris Evert Skill OverviewSDLHP WOD Overview5 Rounds for time8 SDLHP21/18 […]

Daily MindsetYou win some, you lose some, and some get rained out, but you gotta suit up for them all.– J. Askenberg WOD OverviewAmrap 13 min13 Ring Row21 Box Jump400m […]

Daily Mindset“You miss 100% of the shots you don’t take.” – Wayne Gretzky Skill OverviewSDLHP WOD Overview10 Rounds for time8 Burpee over bar10 SDLHPKilo 42.5/30 Euer Fitnessstudio für CrossFit/Fitness/Ernährung und […]

Daily Mindset“What makes something special is not just what you have to gain, but what you feel there is to lose.” – Andre Agassi Skill OverviewPush Press Basic Strength OverviewEvery […]

Daily Mindset“It’s not the will to win that matters — everyone has that. It’s the will to prepare to win that matters.” – Paul “Bear” Bryant Skill OverviewSquat Clean Thruster […]

Skill OverviewMuscle Up Basic Strength OverviewEMOM 6 min1. 5 sec Chin over Bar hold + 5 sec slow descent + 5 Jumping Pull Ups2. 20 sec hollow rocks WOD Overview21 […]

Daily Mindset“If you are afraid of failure you don’t deserve to be successful!” – Charles Barkley Skill OverviewPower Clean WOD OverviewFor Time 42-30-15Hand released push upsPower cleanKilo: 42.5/30 Euer Fitnessstudio […]

Daily Mindset“Nobody who ever gave his best regretted it.” – George Halas Skill OverviewPush Press Basic Strength OverviewEvery 3 Minutes for 12 Minutes (4 Sets)Hip Thrust x 8-12 reps @90-120% […]

Daily Mindset“What makes something special is not just what you have to gain, but what you feel there is to lose.” – Andre Agassi Skill OverviewDouble UnderToe to Bar Basic […]

Daily Mindset“It’s not the will to win that matters — everyone has that. It’s the will to prepare to win that matters.” – Paul “Bear” Bryant Skill OverviewSDLHP WOD OverviewFor […]

Daily Mindset“I’d like to thank everyone who voted for me. And the one guy who didn’t vote for me, thank you, too.” – Shaquille O’Neal Skill OverviewChest to Bar Pull […]

Daily Mindset“I’ve failed over and over and over again in my life. And that is why I succeed.” – Michael Jordan Skill OverviewPush Press Basic Strength OverviewEvery 3 Minutes for […]

Daily Mindset“A champion is someone who gets up when he can’t.” – Jack Dempsey Skill OverviewHSPUL-Sit Basic Strength OverviewEMOM 6 min for all athletes1. 5-10 sec Handstand hold + 5-10 […]

Daily Mindset“If you aren’t going all the way, why go at all?” – Joe Namath Skill OverviewHandstand Walk/hold WOD OverviewFor Time75 Lunges75 Sit Ups75 Cal Ski Erg75 Wall BallsTC’ 20 […]

Daily MindsetWhen you reach that next level, it’s when you believe in yourself. You simply know that you’re better than your opponent. It doesn’t matter how talented they are, you […]

Daily Mindset“The harder the battle, the sweeter the victory.” – Les Brown Skill OverviewPush Press Basic Strength OverviewEvery 3 Minutes for 12 Minutes (4 Sets)Hip Thrust x 8-12 reps @90-120% […]

Daily Mindset“It’s not whether you get knocked down; it’s whether you get up.” – Vince Lombardi Skill OverviewTire Flip WOD OverviewTeam WOD TC’ 30 min6 Tire Flip100 Strict Pull Ups6 […]

Daily Mindset“The only person who can stop you from reaching your goals is you.” — Jackie Joyner-Kersee Skill OverviewClean and Jerk WOD Overview TC’ 21 min7 Rounds for time14 DB […]

Daily Mindset“It doesn’t matter what you’re trying to accomplish. It’s all a matter of discipline.”- Wilma Rudolph Skill OverviewRope ClimbBear Hug WOD Overview5 Rounds ofEvery 3 Minutes of4 Rope Climb12 […]

Daily Mindset“It’s hard to beat a person who never gives up.” – Babe Ruth Skill OverviewPush Press Basic Strength OverviewEvery 3 Minutes for 12 Minutes (4 Sets)Hip Thrust x 8-12 […]

Daily Mindset“If you persevere long enough, if you do the right things long enough, the right things will happen.”– Manon Rheaume Skill OverviewTire Flip Basic Strength Overview10 Min to flip […]

Daily Mindset“It is more difficult to stay on top than to get there.” – Mia Hamm WOD OverviewAmrap 25 Min7 Strict Pull Ups14 Dumbbell Bench Press50 m Dumbbell Famer CarryKilo: […]

Daily Mindset“Champions keep playing until they get it right.” – Billie Jean King Skill OverviewStone to ShoulderAxle Bar Deadlifts WOD OverviewAmrap 13 min8 Stone to Shoulder13 Axle Bar DeadliftKilo: Stone […]

Daily Mindset“Hard work beats talent when talent doesn’t work hard.” – Tim Notke Skill OverviewPush Press Basic Strength OverviewEvery 3 Minutes for 12 Minutes (4 Sets)Hip Thrust x 8-12 reps […]

Daily Mindset“Just believe in yourself. Even if you don’t pretend that you do and, and some point, you will.”—Venus Williams Skill OverviewPower CleanL-Sit hold WOD OverviewEMOM 21 Min1. Strict Pull […]

Daily Mindset“It’s going to be a journey. It’s not a sprint to get in shape.” —Kerri Walsh Jennings WOD OverviewAmrap 5 Min15 Handreleased Push Ups20 Box Jump 30/24 “30 Cal […]

Daily Mindset“I’ve missed more than 9,000 shots in my career. I’ve lost almost 300 games. Twenty-six times I’ve been trusted to take the game-winning shot and missed. I’ve failed over […]

Daily Mindset“Nobody who ever gave his best regretted it.” – George Halas Skill OverviewPush Press Basic Strength OverviewEvery 3 Minutes for 12 Minutes (4 Sets)Hip Thrust x 8-12 reps @90-120% […]

Daily Mindset„You must not only have competitiveness but ability, regardless of the circumstance you face, to never quit.“ —Abby Wambach Skill OverviewSquat Snatch WOD OverviewEvery 2 Minutes for 20 Minutes […]

Daily Mindset“You dream. You plan. You reach. There will be obstacles. There will be doubters. There will be mistakes. But with hard work, with belief, with confidence and trust in […]

Daily Mindset“Don’t be afraid of failure. This is the way to succeed.”- LeBron James Skill OverviewPower SnatchChest to Bar Pull Up Basic Strength OverviewE2MOM 8 Min (4 Sets)Feet elevated Ring […]

Daily Mindset“If something stands between you and your success, move it. Never be denied.”– Dwayne “The Rock” Johnson WOD OverviewBenchmark CrossFit Totalmax. weight Back Squatmax. weight Shoulder Pressmax. weight Deadlift*3 […]

Skill OverviewDouble UndersToes to Bar Basic Strength OverviewE2MOM 8 Min (4 Sets)Banded Lat Pull Down x 8-12 reps WOD Overview4 Rounds for timeAmrap 4 Minutes12 Push Press12 Toe to Barmax […]

Daily MindsetDon’t put a limit on anything. The more you dream, the further you get.” —Michael Phelps Skill OverviewRope ClimbSingle Leg Squat WOD OverviewAmrap 12 min3 Rope Climb16 Single Leg […]

Daily Mindset“To conquer fear is the beginning of wisdom.” Bertrand Russell Skill OverviewSeal AtmungDouble Unders WOD OverviewAmrap 30 Minutes40 Cal Assault Bike80 Double Unders40 Cal Row80 Double Unders400m Run80 Double […]

Daily MindsetBad excuses are worse than none. – Thomas Fuller Basic Strength OverviewEvery 5 Minutes for 35 Minutes ( 7 Sets)Back Squat x 3 reps @5X10*Athlete can choose to increase […]

Daily Mindset“Wisdom is not a product of schooling but of the lifelong attempt to acquire it.” Albert Einstein Skill OverviewSeal Atmung WOD Overview10 Rounds for time8 Power Snatch10 Bar facing […]

Daily Mindset“I don’t run away from a challenge because I am afraid. Instead, I run toward it because the only way to escape fear is to trample it beneath your […]

Daily Mindset“Failure I can live with. Not trying is what I can’t handle.” —Sanya Richards WOD Overview5 Setsmax reps Push UpsRest 90 secEvery 3 Min for 30 Min3 Deadlift*increase weight […]

Daily Mindset“The wise man hath his thoughts in his head; the fool, on his tongue.” Ivan Panin Skill OverviewHandstand Push Up Basic Strength OverviewEvery 2 min for 8 minPush Press […]

Daily Mindset“The invariable mark of wisdom is to see the miraculous in the common.” Ralph Waldo Emerson Skill OverviewC2B Pull UpSquat Clean WOD OverviewEvery 3 Minutes for long as possible […]

Daily Mindset“Knowledge is knowing what to say. Wisdom is knowing when to say it.” Anonymous WOD OverviewAmrap 4 Min40/28 Cal Assault Bikemax. reps Dumbbell SnatchRest 2 minAmrap 4 Min40/28 Cal […]

Daily Mindset„Keep away from people who try to belittle your ambitions. Small people always do that, but the really great make you feel “ – Mark Twain Basic Strength OverviewEvery […]

Daily Mindset“Never, no, never did nature say one thing and wisdom say another.” Edmund Burke Skill OverviewToes to Bar Basic Strength OverviewEMOM 8 Min1. Lat Pull Down x 6-12 reps2. […]

Daily Mindset“The older you get, the more quiet you become. Life humbles you so deeply as you age. You realize how much nonsense you’ve waste time on.” Anonymous WOD OverviewAmrap […]

Daily MindsetScience is organized knowledge. Wisdom is organized life.” Immanuel Kant Skill OverviewHandstand Push up Basic Strength OverviewEvery 2 Min for 8 minPush Press @20×0 x 12 reps WOD OverviewBenchmark […]

Daily MindsetWho bravely dares must sometimes risk a fall. – Tobias George Smollett Skill OverviewRope Climb Basic Strength OverviewEMOM 6 Min1. Seated Banded Lat Pull Down x 6 reps2. Modified […]

Daily MindsetPerseverance is failing 9 times and succeeding the 10th. – J. Andrews Skill OverviewDumbbell Clean and Split Jerk WOD OverviewFor Time42-30-18Box jumps over 24/20”Alternating Single Arm DB Clean and […]

Daily MindsetNever let the fear of striking out get in your way. – George Herman „Babe“ Ruth WOD OverviewFor Time TC, 30 min10 Strict Pull up20 Wall Balls30 Kettlebell Swings1200m […]

Daily MindsetBad excuses are worse than none. – Thomas Fuller Basic Strength OverviewEvery 5 Minutes for 35 Minutes ( 7 Sets)Back Squat x 3 reps @5X10*Athlete can choose to increase […]

Daily MindsetTo begin, begin. – Peter Nivio Zarlenga Skill OverviewToes to Bar Basic Strength OverviewEMOM 6 Min1. Heavy Ring Row x 6 reps2. Scapula Pull Ups x 12 reps WOD […]

Daily Mindset„The pain of discipline is far less than the pain of regret“ – Sarah Bombell, synchronized swimmer Skill OverviewRope Climb Basic Strength OverviewEMOM 6 Min1. One Arm Ring Row […]

Daily MindsetSet your goals high and don’t stop until you get there. – Bo Jackson WOD OverviewAmrap 5 Min50/35 Cal Assault Bikemax reps Ring DipsRest 2 MinAmrap 5 Min50/35 Cal […]

Daily Mindset„Keep away from people who try to belittle your ambitions. Small people always do that, but the really great make you feel “ – Mark Twain Basic Strength OverviewEvery […]

Daily Mindset„Obstacles are those frightening things that become visible when we take our eyes off our goals.“– Henry Ford Skill OverviewPush Jerk WOD OverviewEMOM 15 min1. 5 Push Jerk2. 10 […]

Daily Mindset“Leaders Think And Talk About The Solutions. Followers Think And Talk About The Problems.” Skill OverviewRope Climb WOD Overview5 Rounds for Time4 Rope Climbs16 Burpee32 Wall BallsKilo 9/6TC’20 min […]

Daily Mindset“If you can’t explain it to a six year old, you don’t understand it yourself.”― Albert Einstein Skill OverviewDouble Unders WOD OverviewAmrap 25 min25 Hand released Push Ups50 Kettlebell […]

Daily Mindset“Two things are infinite: the universe and human stupidity; and I’m not sure about the universe.”― Albert Einstein Skill OverviewThruster WOD Overview21-15-9Strict Pull UpsThrusterKilo 60/42.5TC’ 15 Min Euer Fitnessstudio […]

Daily Mindset“You do not write your life with words…You write it with actions. What you think is not important. It is only important what you do.”― Patrick Ness Basic Strength […]

Daily Mindset“The secret of life, though, is to fall seven times and to get up eight times.”― Paulo Coelho Skill OverviewSplit Jerk WOD Overview – BenchmarkEvery 2 Minutes for 20 […]

Daily Mindset“Leaders Think And Talk About The Solutions. Followers Think And Talk About The Problems.” Skill OverviewRope Climb WOD Overview5 Rounds for Time4 Rope Climbs16 Burpee32 Wall BallsKilo 9/6TC’20 min […]

Daily Mindset“Leadership Is The Ability To Get Extraordinary Achievement From Ordinary People” Skill OverviewPush Jerk WOD OverviewAmrap 5 Min200m Run7 Overhead SquatsRest 3 MinAmrap 5 Min12/9 Cal Bike7 DeadliftRest 3 […]

Daily Mindset“Integrity Is The Most Valuable And Respected Quality Of Leadership. Always Keep Your Word.” Basic Strength OverviewEvery 5 Minutes for 35 Minutes (7 Sets)Back Squat 3 reps @5X10*Athlete can […]

Daily Mindset“You Don’t Have To Be Great To Start, But You Have To Start To Be Great.” – Zig Ziglar Skill OverviewOverhead SquatPush Jerk WOD OverviewFor Time21/15 Cal Ski Erg15 […]

Daily Mindset“A Clear Vision, Backed By Definite Plans, Gives You A Tremendous Feeling Of Confidence And Personal Power.” – Brian Tracy WOD OverviewBench Mark KarenFor Time150 Wall BallsKilo 9/6 Euer […]

Daily Mindset“The Only Way To Do Great Work Is To Love What You Do. If You Haven’t Found It Yet, Keep Looking. Don’t Settle.” – Steve Jobs Skill OverviewMuscle Ups […]

Daily Mindset“Today’s Accomplishments Were Yesterday’s Impossibilities.” – Robert H. Schuller Basic Strength OverviewEvery 3 Minute for 18 Minutes (6 Sets)Back Squat x 6 reps*Athlete can choose to increase weight each […]

Daily Mindset“One Of The Lessons That I Grew Up With Was To Always Stay True To Yourself And Never Let What Somebody Else Says Distract You From Your Goals.” – […]

Daily Mindset“I Think Goals Should Never Be Easy, They Should Force You To Work, Even If They Are Uncomfortable At The Time.” – Michael Phelps Skill OverviewToes to BarDouble Unders […]

Daily Mindset“A Room Without Books Is Like A Body Without A Soul.” – Marcus Tullius Cicero Skill OverviewRing Muscle Up Basic Strength OverviewE2MOM 8 Min (4 Sets)Strict Pull ups or […]

Daily Mindset“Things Work Out Best For Those Who Make The Best Of How Things Work Out.” –John Wooden Basic Strength OverviewEvery 3 Minute for 18 Minutes (6 Sets)Bench Press x […]

Daily Mindset“For Every Reason It’s Not Possible, There Are Hundreds Of People Who Have Faced The Same Circumstances And Succeeded.” – Jack Canfield Skill OverviewOlympic Lifting WOD Overview7 Rounds for […]

Daily Mindset“Reading Is To The Mind, As Exercise Is To The Body.” – Brian Tracy Skill OverviewDouble Unders WOD OverviewAmrap 15 min5 L-Sit Pull Ups15 Wall Balls30 Double UndersKilo 9/6 […]

Daily Mindset“You Are Never Too Old To Set Another Goal Or To Dream A New Dream.” – C.S. Lewis WOD OverviewHero BertFor time:50 burpees400-m run100 push-ups400-m run150 walking lunges400-m run200 […]

LESSON PLAN – C.L.A.S.S*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos,stretching and much more are available on our private track for only 30€ a month.To learn […]

Daily Mindset“Develop An ‘Attitude Of Gratitude’. Say Thank You To Everyone You Meet For Everything They Do For You.” –Brian Tracy Skill OverviewOverhead Squats WOD OverviewFind your todays heaviest SetEvery […]

Daily Mindset“Do What You Can With All You Have, Wherever You Are.” – Theodore Roosevelt Skill OverviewKipping Pull Up Basic Strength OverviewEMOM 8 Min1. Ring Row @50×0 x 5 reps2. […]

Daily Mindset“What You Lack In Talent Can Be Made Up With Desire, Hustle And Giving 110% All The Time.” – Don Zimmer Skill OverviewOverhead Squat WOD OverviewBenchmark Nancy5 Rounds for […]

Daily Mindset“Creativity Is Intelligence Having Fun.” – Albert Einstein Basic Strength OverviewEvery 3 Minute for 18 Minutes (6 Sets)Back Squat x 6 reps*Athlete can choose to increase weight each set […]

Daily Mindset“The Only Limit To Our Realization Of Tomorrow Will Be Our Doubts Of Today.” – Franklin D. Roosevelt Skill OverviewToes to BarSingle Leg Step Up Jumps + One Step […]

Daily Mindset“The Man Who Has Confidence In Himself Gains The Confidence Of Others.” – Hasidic Proverb WOD Overview14 min Amrap7 DB Shoulder Press14 Wall Balls21 Sit UpsKilo 22.5/15 kg Euer […]

Daily Mindset“Whether You Think You Can, or Think You Can’t, You’re Right.” – Quote by Henry Ford Skill OverviewRow WOD Overview24 Minutes for DistanceRow/Ski for Distance*Every 2 Minutes 7 Burpee […]

Daily Mindset“We Generate Fears While We Sit. We Overcome Them By Action.” – Dr. Henry Link Basic Strength OverviewEvery 3 Minute for 18 Minutes (6 Sets)Back Squat x 6 reps*Athlete […]

Daily Mindset“Imagine Your Life Is Perfect In Every Respect; What Would It Look Like?” – Brian Trac Skill OverviewSnatchDouble Unders WOD Overview3 Rounds ofAmrap 4 Min15 Squat Snatch50 Double Unders*remaining […]

Daily Mindset“Knowing Is Not Enough; We Must Apply. Wishing Is Not Enough; We Must Do.” – Johann Wolfgang Von Goethe WOD OverviewFor Time45/38 Cal Bike45 Push Ups45 Strict Pull Ups90 […]

Daily Mindset“We May Encounter Many Defeats But We Must Not Be Defeated.” – Maya Angelou Skill OverviewToes to BarSingle Leg Step Up Jumps + One Step Box Jumps Basic Strength […]

Daily Mindset“Entrepreneurs Are Great At Dealing With Uncertainty And Also Very Good At Minimizing Risk. That’s The Classic Entrepreneur.” – Mohnish Pabrai Basic Strength OverviewEvery 3 Minute for 18 Minutes […]

Daily Mindset“People Who Are Crazy Enough To Think They Can Change The World, Are The Ones Who Do.” – Rob Siltanen Skill OverviewKipping Pull Up Basic Strength OverviewEMOM 8 Minutes1. […]

Daily Mindset“If You Are Working On Something That You Really Care About, You Don’t Have To Be Pushed. The Vision Pulls You.” – Steve Jobs Skill OverviewDouble UndersOverhead Squats WOD […]

Daily Mindset“The Pessimist Sees Difficulty In Every Opportunity. The Optimist Sees Opportunity In Every Difficulty.” – Winston Churchill Skill OverviewKipping Pull Up Basic Strength OverviewEMOM 8 MinStraight Arm Ring Row […]

Daily MindsetYou Learn More From Failure Than From Success. Don’t Let It Stop You. Failure Builds Character.” – Unknown Basic Strength OverviewEvery 3 Minute for 18 Minutes (6 Sets)Back Squat […]

Daily Mindset“Don’t Let Yesterday Take Up Too Much Of Today.” – Will Rogers Skill OverviewKipping Pull Up Basic Strength OverviewEMOM 8 Min1. Straight Arm Ring Row 8-12 reps2. Ring Row […]

Daily MindsetWe were all born with a certain degree of power. The key to success is discovering this innate power and using it daily to deal with whatever challenges come […]

Daily MindsetI notice that young men go to the universities in order to become doctors or philosophers or anything, so long as it is a title, and that many go […]

Daily MindsetIf your daily life seems poor, do not blame it; blame yourself that you are not poet enough to call forth its riches; for the Creator, there is no […]

Daily MindsetHabit converts luxurious enjoyments into dull and daily necessities. – Aldous Huxley Skill OverviewStone to Box WOD Overview2 Rounds of 21-15-9 DB Power Clean Box Jumps *L – Sit […]

Daily MindsetHave courage for the great sorrows of life and patience for the small ones; and when you have laboriously accomplished your daily task, go to sleep in peace.- Victor […]

Daily MindsetIn every day, there are 1,440 minutes. That means we have 1,440 daily opportunities to make a positive impact. – Les Brown Skill OverviewTire Flip WOD Overview3 Rounds of […]

Daily MindsetTake control of your consistent emotions and begin to consciously and deliberately reshape your daily experience of life.-Tony Robbins Basic Strength OverviewEvery 4 Minute for 16 Minutes (4 Sets) […]

Daily MindsetYou should examine yourself daily. If you find faults, you should correct them. When you find none, you should try even harder.- Unknown Skill OverviewClean Basic Strength OverviewEMOM 5 […]

Daily MindsetA daily portion is really all we need. We do not need tomorrow’s supply, for that day has not yet dawned, and its needs are still unborn. -Charles Spurgeon […]

Daily MindsetWe get into the habit of living before acquiring the habit of thinking. In that race which daily hastens us towards death, the body maintains its irreparable lead. -Albert […]

Daily MindsetYour daily life is your temple and your religion. When you enter into it take with you your all. – Khali Gibran Basic Strength OverviewEvery 4 Minute for 16 […]

Daily MindsetIt’s not the daily increase but daily decrease. Hack away at the unessential. – Bruce Lee Skill OverviewClean and Jerk WOD Overview – BenchmarkEvery 2 Minutes for 20 Minutes […]

Daily MindsetOne of the huge imbalances in life is the disparity between your daily existence, with its routines and habits, and the dream you have within yourself of some extraordinarily […]

Daily MindsetLiterature adds to reality, it does not simply describe it. It enriches the necessary competencies that daily life requires and provides; and in this respect, it irrigates the deserts […]

Daily MindsetDeath is nothing, but to live defeated and inglorious is to die daily. – Napoleon Bonaparte Basic Strength OverviewEvery 4 Minute for 16 Minutes (4 Sets) Back Squat x […]

Daily MindsetThe sky is the daily bread of the eyes.- Ralph Waldo Emerson Skill OverviewSquat Therapy and Push Up WOD Overview3 Rounds of 15 Hand Released Push-ups 75 Air Squats […]

Daily MindsetWe are involved in a life that passes understanding and our highest business is our daily life.- John Cage Skill OverviewDouble Unders WOD Overview2 Rounds of AMRAP 3 Min […]

Daily MindsetWhere can you look in your daily life and find ways to do it better, to be more thoughtful of the Earth, to be more thoughtful of people?- Julia […]

Daily MindsetPeople often say that motivation doesn’t last. Well, neither does bathing – that’s why we recommend it daily.- Zig Ziglar Basic Strength OverviewEvery 4 Minute for 16 Minutes (4 […]

Daily MindsetThe amount of negativity I hear on a daily basis is unbelievable. But that’s the kind of stuff you have to tune out, focus, stick with your vision and […]

Daily MindsetThere’s politics in all aspects of our daily lives.- Michael Moore Skill OverviewPull Up Basic Strength OverviewAlt. EMOM 10 Min1. 10 Jumping Pull Ups 2. 5 Ring Row @30×1 […]

Daily MindsetThe true secret of happiness lies in taking a genuine interest in all the details of daily life. – William Morris Skill OverviewWeightlifting WOD OverviewAMRAP 5: 50/35 Calorie Assault […]

Daily MindsetDaily, constantly, we choose by our desires, our thoughts, and our actions whether we want to be blessed or cursed, happy or miserable. – Ezra Taft Benson Basic Strength […]

Daily MindsetI think we have to own the fears that we have of each other, and then, in some practical way, some daily way, figure out how to see people […]

Daily MindsetThere are thousands of boys being wasted daily to our country through being left to become characterless, and, therefore, useless wasters, a misery to themselves and an eyesore and […]

Daily MindsetThe purpose of art is washing the dust of daily life off our souls. – Pablo Picasso Skill OverviewDouble Unders WOD OverviewEMOM 5 Min 20-50 Double Unders On the […]

Daily MindsetWithout deep reflection one knows from daily life that one exists for other people. – Albert Einstein Basic Strength OverviewEvery 4 Minute for 16 Minutes (4 Sets) Bench Press […]

Daily MindsetThe secret of your success is determined by your daily agenda. _ John C.Maxwell Skill OverviewDouble Unders WOD Overview1 Round: 160 Double Unders 1 Round:160 Double Unders800m Row or […]

Daily MindsetDreams are the guiding words of the soul. Why should I henceforth not love my dreams and not make their riddling images into objects of my daily consideration? – […]

Daily MindsetPrayer is not asking. It is a longing of the soul. It is daily admission of one’s weakness. It is better in prayer to have a heart without words […]

Daily MindsetPeople often say that motivation doesn’t last. Well, neither does bathing – that’s why we recommend it daily.- Zig Ziglar Basic Strength OverviewEvery 4 Minute for 16 Minutes (4 […]

For Time  21-15-9  Thruster Pendlay Row  Kilo 42.5/30 kg

EMOM 21 Min  1. DB Snatch 12 reps 2. Double Unders 50 reps3. DB Goblet Squat 12 reps

5 Rounds for time  7 Push Press10 Overhead Squats 7 Burpee over Bar  Kilo: 42.5/30 kg Time Cap 20 min

Armap 15 min  10 DB Bench Press 20 DB Step Back Lunges   *Score – Rounds and Reps

5 Rounds of  20 KB Swings 30 Push Ups 40 Sit Ups 50 Air Squats  Time Cap 25 min

For Time21-15-9-9 -15-21  Deadlift Burpee over Bar (Jump over bar and back) TC‘ 20 Min

3 Rounds of  On the Minute  1. Wall Balls – max reps 2. KB or Plate Sumo Deadlift High Pull – max reps 3. Box Jumps 24/20″ – max reps4. Double Unders […]

For Time  2 Rounds of 25 Deadlift 25 HR Push Ups 25 Front Squats 25 Pendlay Row 25 Push Press  Kilo: 42.5/30 kg Time Cap 20 min

EMOM 20 Min  1. 50 Double Unders 2. 14 Single Arm DB Clean and Jerk (7/7)

3 Rounds for Time  10 DB Power Snatch, left arm 10 DB Single Arm Overhead Squats, left arm 10 DB Suit Case Deadlifts, left arm 10 DB Power Snatch, right arm 10 DB Single […]

Amrap 18 min  10 Seated KB Goblet Press 15 Med Ball Clean 9/6 kg 20 Med Ball Box Step Up  *Score Reps and Rounds

Amrap 12 Minutes  10 Box Jumps 30/24″ 15 Push Ups  *Score = Rounds + Reps

Max rounds in 3 minutes of:• 60/42.5 kg Power cleans, 3 reps• 6 Push-ups• 9 Air Squats Rest 1 minute. Repeat for a total of 5 cycles.

2 Rounds of  20 Thruster 42.5/30 kg 120 Double Unders  *Rest 3 min between rounds *Time Cap 15 Min

4 Rounds for time   12/9 Cal Assault Bike 24 Wall Balls  *Time Cap 15 Min

5 Sets for Quality  12 Strict Overhead Press 12 Barbell Curls 12 Front Squats  #Back to the Box

For Time of 30-20-10  Cal Row Burpee over Rower Sit Ups  #Back to the Box

10 Sets to build weight of  3 Hang Clean and 3 Thruster  *Time Cap 20 Min #Back to the Box

5 Rounds of 1:00 min Air Bike 1:00 min Row 1:00 min Ski Erg 2:00 Rest *Goal: 15/10 Calorie each Station *Score: Total Calories each round #Back to the Box

As many rounds as possible in 10 Minutes 20 Deadlifts 20 Double Unders 20 Front Squats 20 Double Unders 20 Push Press 20 Double Unders 60/42.5 kg #Back to the […]

LESSON PLAN – C.L.A.S.S*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a month. […]

LESSON PLAN – C.L.A.S.S *Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a […]

LESSON PLAN – C.L.A.S.S*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a month. […]

LESSON PLAN – C.L.A.S.S*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a month. […]

LESSON PLAN – C.L.A.S.S*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a month. […]

LESSON PLAN – C.L.A.S.S*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a month. […]

LESSON PLAN – C.L.A.S.S*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a month. […]

LESSON PLAN – C.L.A.S.S*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a month. […]

LESSON PLAN – C.L.A.S.S*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a month. […]

LESSON PLAN – C.L.A.S.S *Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a […]

LESSON PLAN – C.L.A.S.S*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a month. […]

LESSON PLAN – C.L.A.S.S*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a month. […]

LESSON PLAN – C.L.A.S.S*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a month. […]

LESSON PLAN – C.L.A.S.S*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a month. […]

LESSON PLAN – C.L.A.S.S*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a month. […]

LESSON PLAN – C.L.A.S.S*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a month. […]

LESSON PLAN – C.L.A.S.S*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a month. […]

LESSON PLAN – C.L.A.S.S*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a month. […]

LESSON PLAN – C.L.A.S.S *Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a […]

LESSON PLAN – C.L.A.S.S*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a month. […]

LESSON PLAN – C.L.A.S.S*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a month. […]

LESSON PLAN – C.L.A.S.S*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a month. […]

LESSON PLAN – C.L.A.S.S*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a month. […]

LESSON PLAN – C.L.A.S.S*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a month. […]

LESSON PLAN – C.L.A.S.S*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a month. […]

LESSON PLAN – C.L.A.S.S*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a month. […]

LESSON PLAN – C.L.A.S.S*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a month. […]

LESSON PLAN – C.L.A.S.S*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a month. […]

LESSON PLAN – C.L.A.S.S*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a month. […]

LESSON PLAN – C.L.A.S.S*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a month. […]

LESSON PLAN – C.L.A.S.S*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a month. […]

LESSON PLAN – C.L.A.S.S*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a month. […]

LESSON PLAN – C.L.A.S.S*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a month. […]

LESSON PLAN – C.L.A.S.S*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a month. […]

LESSON PLAN – C.L.A.S.S*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a month. […]

LESSON PLAN – C.L.A.S.S *Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a […]

LESSON PLAN – C.L.A.S.S*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a month. […]

LESSON PLAN – C.L.A.S.S*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a month. […]

LESSON PLAN – C.L.A.S.S*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a month. […]

LESSON PLAN – C.L.A.S.S*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a month. […]

LESSON PLAN – C.L.A.S.S *Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a […]

LESSON PLAN – C.L.A.S.S *Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a […]

LESSON PLAN – C.L.A.S.S *Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a […]

LESSON PLAN – C.L.A.S.S *Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a […]

LESSON PLAN – C.L.A.S.S*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a month. To learn […]

LESSON PLAN – C.L.A.S.S*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a month. To learn […]

LESSON PLAN – C.L.A.S.S*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a month. To learn […]

LESSON PLAN – C.L.A.S.S*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a month. To learn […]

LESSON PLAN – C.L.A.S.S*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a month. To learn […]

LESSON PLAN – C.L.A.S.S*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a month. To learn […]

LESSON PLAN – C.L.A.S.S*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a month. To learn […]

LESSON PLAN – C.L.A.S.S*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a month. To learn […]

LESSON PLAN – C.L.A.S.S*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a month. To learn […]

LESSON PLAN – C.L.A.S.S*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a month. To learn […]

LESSON PLAN – C.L.A.S.S*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a month. To learn […]

LESSON PLAN – C.L.A.S.S*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a month. To learn […]

LESSON PLAN – C.L.A.S.S*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a month. To learn […]

LESSON PLAN – C.L.A.S.S*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a month. To learn […]

LESSON PLAN – C.L.A.S.S*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a month. To learn […]

LESSON PLAN – C.L.A.S.S*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a month. To learn […]

LESSON PLAN – C.L.A.S.S*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a month. To learn […]

LESSON PLAN – C.L.A.S.S*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos,stretching and much more are available on our private track for only 30€ a month. To learn […]

LESSON PLAN – C.L.A.S.S*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a month. To learn […]

LESSON PLAN – C.L.A.S.S*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a month. To learn […]

LESSON PLAN – C.L.A.S.S*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a month.To learn […]

LESSON PLAN – C.L.A.S.S*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a month. To learn […]

Daily Mindset “Fear does not prevent death, it prevents life.” – Naguib Mahfouz Skill Overview Handstand Push Up Basic Strength Overview If there is no strict Handstand Push up, work […]

LESSON PLAN – C.L.A.S.S *Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a […]

LESSON PLAN – C.L.A.S.S*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a month. To learn […]

LESSON PLAN – C.L.A.S.S *Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a […]

LESSON PLAN – C.L.A.S.S *Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a […]

LESSON PLAN – C.L.A.S.S *Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a […]

LESSON PLAN – C.L.A.S.S *Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a […]

LESSON PLAN – C.L.A.S.S *Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a […]

LESSON PLAN – C.L.A.S.S *Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a […]

LESSON PLAN – C.L.A.S.S *Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a […]

REST DAY Write it on your heart that every day is the best day in the year – R.W. Emerson