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 20€ 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 20€ 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 20€ 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 20€ 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 20€ a […]

Daily Mindset “The advice I will give to my children, if and when they have Olympic aspirations, will be to go for it.” —Kerri Walsh „T.E.A.M WOD“3 Rounds of 4 […]

Daily Mindset If you dream and allow yourself to dream, you can do anything.” —Clara Hughes „Turn Around“Amrap 12 min 3-6-9-12-15-18-…. Cal Bike Toe to Bar *increase 3 reps each […]

Daily Mindset “Don’t put a limit on anything. The more you dream, the further you get.” —Michael Phelps Bench Press 5 Sets of 5 Bench Press @75-85% Rest 2-3 min […]

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 […]

Daily Mindset “I am building a fire, and every day I train, I add more fuel. At just the right moment, I light the match.” —Mia Hamm „Power Bike“Amrap 10 […]

Daily Mindset “Failure I can live with. Not trying is what I can’t handle.” —Sanya Richards-Ross „Air Less“5 Rounds for time 50 Air Squats 3 Legless Rope Climb Euer Fitnessstudio […]

Daily Mindset “Never quit. Never give up.” —Gabby Douglas Front Squat 6 Sets of 6 reps Rest 2-3 min B.B.C Amrap 8 min 10 Burpee 10 Box Jumps 24/20″ 10/7 […]

Hang Power Clean Heavy Set of 3 „BlooDThirsty“ AMRAP 12: 15 Burpees 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105) Kilos: 70/48 Hang Power Clean Heavy […]

„Open 20.2“ AMRAP 20: 4 Dumbbell Thrusters (50’s/35’s) 6 Toes to Bar 24 Double Unders Kilos: 22.5’s/15’s -OR- „Open Road“ AMRAP 20: 30 AbMat Sit-ups 20 Wallballs (20/14) 100 Meter […]

DAILY MINDSET “Intensity is the price of excellence” – Warren Buffet „Latitude“ 4 Rounds: 1 Minute Strict Pull-ups 1 Minute Wreck Bag Reverse Lunges (50/35) 1 Minute Calorie Row 1 […]

DAILY MINDSET “Hardships often prepare people for an extraordinary destiny.” „Relentless“ 5 Rounds: 400 Meter Run 21 Kettlebell Swings (53/35) 15 Push-ups Kilos: 22.5/15 Euer Fitnessstudio für CrossFit/Fitness/Ernährung und Gewichthebenin […]

DAILY MINDSET “When it’s obvious that the goal cannot be reached, don’t adjust the goal, adjust the action steps.” – Confucius“ “Goat Day“ On the Minute x 20: Odd Minutes: […]

DAILY MINDSET “Life is a wonderful, wonderful opera, except that it hurts.” – Joseph Campbell „Bam Bam“ Teams of 3 AMRAP 25: 10/7 Calorie Assault Bike 10 Slamballs (30/20) 10 […]

DAILY MINDSET “There are risks and costs of a program of action. But those are far less than the risks and costs of inaction.” – John F. Kennedy “Child’s Play” […]

DAILY MINDSET “You must expect great things of yourself before you can do them.” – Michael Jordan „Open 20.1“ 10 Rounds: 8 Ground to Overhead (95/65) 10 Bar Facing Burpees […]

DAILY MINDSET “You’ll miss the best things if you keep your eyes shut” – Dr. Suess „Sweat Buckets“ For Time: 50-40-30-20-10: Calorie Row 10-20-30-40-50: Calorie Bike Euer Fitnessstudio für CrossFit/Fitness/Ernährung […]

DAILY MINDSET “If you want to improve, be content to be thought foolish, and stupid.” – Epictetus „Mind Control“ AMRAP 20: 7 Toes to Bar 7 Front Squats (135/95) 200 […]

DAILY MINDSET “I attribute my success to this – I never gave, or took, any excuse.” – Florence Nightingale „Fortitude“ On the Minute x 30: Minute 1: 15/12 Calorie Row […]

„WOW Air“ 3 Rounds: 50 Air Squats 400 Meter Run 30/24 Calorie Row 200 Meter Wreck Bag Run (50/35) Kilos: 22.5/15 Strategy The best part of today’s workout is that […]

DAILY MINDSET “The greatest enemy of knowledge is not ignorance. It is the illusion of knowledge.” – Steven Hawking Build to Heavy Set of 5 „Detention“ AMRAP 12: 6 Strict […]

DAILY MINDSET “I go and look at a stonecutter hammering away at their rock perhaps a hundred times without as much as a crack showing in it. Yet at the […]

DAILY MINDSET “Adversity causes some to break. For others, it breaks records.” „Watered Down“ 5 Rounds: 1000-800-600-400-200 Meter Row 100 Meter Farmers Carry (70’s/50’s) 100′ Walking Lunge Kilos: 30’s/22.5’s Euer […]

DAILY MINDSET “Belief is irresistible.” – Phil Knight „Adderall“ 0:00 – 10:00 1 Mile Run Max Clean and Jerks (135/95) 10:00 – 13:00 Rest 13:00 – 20:00 800 Meter Run […]

DAILY MINDSET “There may be people that have more talent than you, but there’s no excuse for anyone to work harder than you do.” – Derek Jeter „BFF“ Teams of […]

DAILY MINDSET “What you dwell on, is what you become.” – Oprah Winfrey Back Squat 3 Sets of 6 „Underbelly“ 50-35-20: Double Unders AbMat Sit-Ups Directly Into… 50-35-20: Double Unders […]

DAILY MINDSET “When you complain, nobody wants to help you.” – Steven Hawking Strict Press Build to Heavy Single „Miracle-Gro“ 5 Rounds: 200 Meter Run 12/9 Calorie Assault Bike 9 […]

DAILY MINDSET “Action is the fundamental key to all success.” – Picasso „Ecod“ 3 x AMRAP 4: 15 Burpee Box Jump Overs (24/20) 21 Power Cleans 27/21 Calorie Row Rest […]

DAILY MINDSET “I guess it comes down to a simple choice, really. Get busy living, or get busy dying”. – Andy Dufrense, The Shawshank Redemption Squat Snatch Build to Heavy […]

DAILY MINDSET “You won’t help shoots grow by pulling them higher.” – Chinese Proverb „Pump It Up“ 3 Rounds: 5 Strict Handstand Push-ups 5 Strict Pull-ups 10 Dumbbell Strict Presses […]

DAILY MINDSET “You’re remembered for the rules you break.” – General MacArthur „Kelly“ 5 Rounds: 400 Meter Run 30 Box Jumps (24/20) 30 Wallballs (20/14) Strategy The first thing we […]

DAILY MINDSET “Problems are simply opportunities in work clothes” „Gut Feeling“ AMRAP 16: 12 Hang Power Cleans (155/105) 21 Lateral Barbell Burpees 12 Push Jerks (155/105) 21 Toes to Bar […]

DAILY MINDSET “Our greatest fear in life should not be failure. Our greatest fear in life should be succeeding in things that don’t matter.” – Francis Chan „Double Dare“ On […]

DAILY MINDSET “Wisdom is the reward you get for a lifetime of listening when you’d have preferred to talk” – Doug Larsen „Workaholic“ 3 Rounds: 21/15 Calorie Row 15 Chest […]

DAILY MINDSET “The world as we have created it, is a process of our thinking. It cannot be changed without changing our thinking.” – Albert Einstein Single Arm Dumbbell Strict […]

DAILY MINDSET “Ductus Exemplo” „Bartender“ Build to a Heavy Complex: 1 Hang Power Snatch 2 Power Snatches 3 Overhead Squats Snatch Complex Build to a Heavy Complex: 1 Hang Power […]

DAILY MINDSET “You won’t help shoots grow by pulling them higher.” – Chinese Proverb „Goldilocks“ 3 Rounds: 100′ Bear Crawl 20 Slam Balls (30/20) 30/21 Calorie Assault Bike Kilos: 13/9 […]

DAILY MINDSET “People are not lazy. They simply have goals that do not inspire them.” – Tony Robbins „Mighty Ducks“ Teams of 3 For Time (30 Minute Cap): 60 Clean […]

DAILY MINDSET *“The only difference between feedback and criticism, is how you hear it.” – Tim Grover „Air Conditioning“ On the 5:00 x 4 Rounds: 20 Single Arm Dumbbell Snatches […]

DAILY MINDSET “Weakness of attitude becomes weakness of character.” – Albert Einstein Weighted Strict Pull-Up Build to 1RM „Sleeping Bag“ 4 Rounds: 15 Strict Pull-ups 200 Meter Run 30 AbMat […]

DAILY MINDSET “It’s not the strongest of the species that survive, nor the most intelligent, but rather the most adaptive to change.” – Charles Darwin „Bar Crawl“ Teams of 3 […]

DAILY MINDSET “The purpose of pain is to move us in action, not to make us suffer.” – Tony Robbins „Fuller Circle“ For Time: 50/35 Calorie Assault Bike 125 Double […]

DAILY MINDSET “Everything thinks of changing the world, but no one thinks of changing themselves.” – Leo Tolstoy „Master Splinter“ 3 Rounds: 400 Meter Run 12 Burpee Box Jumps (24/20) […]

DAILY MINDSET “Asking “Is this possible?” is rarely relevant. The real question is, “Is this worth doing?” – Andrew Swilinski „Sandy Cheeks“ 3 Rounds: 30/24 Calorie Row 30 AbMat Sit-ups […]

DAILY MINDSET “If you want to be truly successful at it, you cannot be content with pretty good.” – Tim Grover „Thumb War“ 5 Rounds: 1 Minute Wallballs (20/14) 1 […]

DAILY MINDSET “The man on top of the mountain did not fall there” – Vince Lombardi „Tummy Time“ 15-12-9-12-15: Toes to Bar Deadlifts (205/145) Lateral Barbell Burpees Kilos: 93/65 Euer […]

DAILY MINDSET “Hope and despair are both self-fulfilling prophecies.” – Ernest Hemingway „B.T.B“ In Teams of 2 YGIG Amrap 20 Min 10/7 Bike 5 Thruster 60/42.5 kg 5 Bar Muscle […]

DAILY MINDSET „“The attacks of September 11th were intended to break our spirit. Instead we have emerged stronger and more unified. We feel renewed devotion to the principles of political, […]

DAILY MINDSET “Success is not owned. It’s leased. And rent is due every day.” – J.J. Watt „Road Trip“ 5 Rounds: 15 Kettlebell Swing (70/53) 400 Meter Run 40 Double […]

DAILY MINDSET “It takes as much energy to wish, as it does to plan.” – Eleanor Roosevelt „Hot Mess“ 2 Rounds: 25 Overhead Squats (115/85) 35/25 Calorie Assault Bike Kilos: […]

DAILY MINDSET “One of the sincerest forms of respect, is actually listening to what another has to say.” – Brian McGill „T-Rex“ On the 4:00 x 5 Rounds: 12/9 Calorie […]

DAILY MINDSET “I would rather die on my feet, than live on my knees.” – Emiliana Zipada „Dead & Company“ For Time: Buy-In: 1 Mile Run 21-15-9: Deadlifts (225/155) Box […]

DAILY MINDSET “It’s not the stress that kills us. It’s the reaction to it” – Hans Selye „Toon Squad“ Teams of 3 3 Rounds: 4 Minute Bike Calories 3 Minute […]

DAILY MINDSET “Failure is the opportunity to begin again, this time more intelligently.” – Henry Ford „Slam Dunk“ AMRAP 15: 200 Meter Run 15 Slam Balls (30/20) 3 Rope Climbs […]

DAILY MINDSET “Nothing is ever attempted if all possible objections must first be overcome.” – Samuel Johnson „Fish Out of Water“ For Time: 2k Row 10 Rounds of „“The Chief““ […]

DAILY MINDSET “A hero is one that knows how to hang on for one, minute, longer.” – Norweigan Proverb „Big Bird“ AMRAP 18: 20 Dumbbell Snatches (50/35) 20/15 Calorie Assault […]

DAILY MINDSET “How wonderful it is that nobody needs to wait a single minute before starting to improve the world.” – Anne Frank „Dive Bar“ For Time: 800 Meter Run […]

DAILY MINDSET “An object at rest tends to stay at rest. An object in motion tends to stay in motion.” – Newton „Wallpaper“ 5 Rounds: 21/15 Calorie Assault Bike 15 […]

DAILY MINDSET “I don’t like that man. I should get to know him better.” – Abraham Lincoln „Three Stooges“ Teams of 3 For Time (30 Minute Cap): 100/70 Calorie Row […]

DAILY MINDSET “I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.” – Bruce Lee Clean Complex […]

DAILY MINDSET “I can accept failure. Everyone fails at one time. But I can’t accept not trying.” – Michael Jordan „Halftime„ 30-20-10: Dumbell Power Snatch (50/35) Wallballs (20/14) Directly Into… […]

DAILY MINDSET “Patience is not the virtue. Discipline is.” „Cement Truck“ Every 5 Minutes x 5 Rounds: 400 Meter Run 12/9 Calorie Assault Bike 15 Toes to Bar Strategy With […]

DAILY MINDSET “If you put limits on everything you do – physical or anything else – it will spread into your work and your life. There are no limits, only […]

DAILY MINDSET “I go and look at a stonecutter hammering away at his rock perhaps a hundred times without as much as a crack showing in it. Yet at the […]

DAILY MINDSET “The single biggest problem in communication is the illusion that it has already taken place”. – George Bernard Shaw „Runaway Train“ Teams of 3 3 Rounds (30 Minute […]

DAILY MINDSET “When doing your risk analysis, how to you measure the risk of doing nothing?” „Crazy Stairs“ For Time: 10 Rounds of „Cindy“ 50/35 Calorie Row 30 Power Snatches […]

DAILY MINDSET “The greatest enemy of knowledge is not ignorance. It is the illusion of knowledge.” – Steven Hawking „Team Tosh Sprints„ Teams of 2: 3 Rounds: 200 Meter Run […]

DAILY MINDSET “The carpenter doesn’t show up to the job with a single hammer, and a single nail.” „Frank the Tank“ AMRAP 5: Buy-In: 50 Wallballs 12 Deadlifts (185/135) 12 […]

DAILY MINDSET “One of the most difficult things to give away is kindness. It usually comes back to you.” – Anonymous „30 Rock“ AMRAP 20: 30 Kettlebell Swings (53/35) 30 […]

DAILY MINDSET “The fact of the matter, is that it’s just my opinion.” Benjamin Franklin Back Squat 3 Sets of 5 „Dirty Water“ For Time: 100 Double Unders 800 Meter […]

DAILY MINDSET “True happiness is to enjoy the present, without anxious dependence of the future” – Seneca „Russian Roulette“ 5 Rounds: 10 Strict Handstand Push-ups 20 Russian Kettlebll Swings (70/53) […]

DAILY MINDSET “No mud, no lotus” „Chips Ahoy“ For Time: 30 Chest to Bar Pull-ups 400 Meter Run 15 Overhead Squats (135/95) 800 Meter Run 15 Overhead Squats (135/95) 400 […]

DAILY MINDSET “One can have no smaller or greater mastery, than mastery of oneself.” – Leonardo DiVinci „Hangnail“ AMRAP 16: 30 Dumbbell Hang Clean and Jerks (50/35) 25/18 Calorie Assault […]

#DAILY MINDSET “I do not want to waste any time. And if you are not working on important things, you are wasting time.” – Dean Kamen „Wreck Trek“ On the […]

DAILY MINDSET “Don’t bunt. Aim out of the ballpark.” – David Oglivy 3-Position Power Clean Build to Heavy 3-Position Power Clean „IHOP“ AMRAP 15: 60 Double Unders 30/24 Calorie Row […]

DAILY MINDSET “Shallow people believe in luck and circumstance. Strong people believe in cause and effect” – Ralph Waldo Emerson Bench Press Build to Heavy 3 „Swole Cycle“ Tabata Style: […]

DAILY MINDSET “Be who you are and say what you feel, because those who mind don’t matter and those who matter don’t mind.” – Dr. Seuss „Hit and Run“ 3 […]

#DAILY MINDSET: “If life changes from the outside in, life ends. If life changes from the inside out, life begins.” „Blockbuster“ AMRAP 5: Buy-In: 35/25 Calorie Assault Bike Max Rounds […]

#DAILY MINDSET: „The most common lies a man tells are to himself.“ – Frederich Nietzsche „31 Heroes“ Teams of 2, AMRAP 31: 8 Thrusters (155/105) 6 Rope Climbs 11 Box […]

#DAILY MINDSET: “The most important decision we make is whether we believe we live in a friendly or hostile universe.” – Albert Einstein Deadlift Heavy Set of 6 Heavy Set […]

#DAILY MINDSET: “An object at rest tends to stay at rest. An object in motion tends to stay in motion.” –Newton Snatch Complex Build to Heavy Complex: 1 Power Snatch […]

#DAILY MINDSET: “I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.“ – Bruce Lee „Double Fist“ […]

#DAILY MINDSET: “If we did all the things we are capable of, we would literally, astound ourselves.” –Thomas Edison „Monkey Business“ 4 Rounds: 400 Meter Run 20 Dumbbell Hang Clean […]

#DAILY MINDSET: “Attempt the impossible, in order to improve your work.” – Brian Tracey Skill Practice Rope Climb Technique „Hip Hop“ For Time: 1 Mile Run Directly Into… 50-40-30-20-10: Double […]

#DAILY MINDSET: “Intensity is the price of excellence” – Warren Buffet “March Madness“ 3 Rounds: 25 AbMat Sit-ups 150 Meter Front Rack Dumbbell Walk (35’s/25’s) 25 AbMat Sit-ups 15 Front […]

#Daily Mindset: “A fall into a ditch can make you wiser.“ – Chinese Proverb „Assault on DT“ 5 Rounds: 200 Meter Run 12 Deadlifts 9 Hang Power Cleans 6 Push […]

#Daily Mindset: “Challenges are what make life interesting and overcoming them is what makes life meaningful.” — Joshua J. Marine #Workout of the Day: „Cool Whip“ 3 Rounds: 21/15 Calorie […]

#Daily Mindset: “I can accept failure. Everyone fails at one time. But I can’t accept not trying.” – Michael Jordan #Workout of the Day: „Runny Nose“ Teams of 3 2 […]

#Daily Mindset“Asking “Is this possible?” is rarely relevant. The real question is, “Is this worth doing?” – Andrew Swilinski “Ninja Turtle“ Every 4 Minutes x 5 Rounds: 3 Chest to […]

#Daily Mindset“Work your land” – Tim Storey If the farmer focuses on the fruit, and ignores the root, the tree will never grow. To “work our land” is the fundamental […]

#Daily Mindest“I would rather die of passion than boredom.” – Vincent Van Gogh Push Jerk Heavy Set of 3 „Beef Jerky“AMRAP 12: 21 Kettlebell Swings (24/16)kg 14 Kettlebell Reverse Lunges […]

„Shelf Life“ Alternating On the Minute x 16 (8 Rounds) Odd Minutes: 12/9 Calorie Assault Bike Even Minutes: „X“ Power Cleans Rounds 1+2: 5 Power Cleans Rounds 3+4: 4 Power […]

#Daily Mindset“As for me, all I know is that I know nothing.” – Socrates „Heartburn“ For Time: 1 Mile Run 10 Rounds of “Bergeron Beep Test” 1 Round of “Bergeron […]

#Daily Mindset“No one was ever wise by chance.” – Seneca 3-Position Power Snatch Build to a Heavy Complex „Hop Scotch“ 5 Rounds: 10 Power Snatches (42.5/30)kg 10 Box Jump Overs […]

#Happy Birthday Coach Laura #Daily Mindset“Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as […]

#Daily Mindset“Never confuse movement, with action.” – Ernest Hemingway Push Press Build to a heavy set of 3 „Trail Blazer“3 Rounds: 800 Meter Run 80 Double Unders 21 Push Presses […]

#Daily Mindset“When are closed to ideas, what we hear is criticism. When we are open to criticism, what we get is advice.” – Simon Sinek Power Clean Build to Heavy […]

#Daily MindsetGoals don’t get us out of bed in the morning. Reasons do. What’s yours? „Hot Sauce“ AMRAP 3: 21/15 Calorie Row 21 Lateral Erg Burpees Max Overhead Squats (35/25)kg […]

#Daily Mindset“Pressure can bust pipes, but it can also make diamonds.” – Robert Horey There’s no such thing as bad events. And there’s no such thing as bad pressure. Only […]

#Daily Mindset“When you have one foot in the past, and one in the future, you piss on the present.“ – Dan Harris „WeWork“ Teams of 3 4 Rounds For Time […]

#Daily MindsetAnd where I excel is ridiculous, sickening, work ethic. You know, while the other guy’s sleeping? I’m working. – Will Smith Power Snatch Build to Heavy Set of 5 […]

#Daily Mindest“You must expect great things of yourself before you can do them.” – Michael Jordan “Skyscraper” AMRAP 6: 2 Rope Climbs 6 Hang Power Cleans (75/52.5 kg) 12/9 Calorie […]

#Daily Mindset“Everyone makes mistakes. Not everyone owns them.”-Learning starts with ownership!Ask ourselves the simple question – “What could I have done better?” „Meter Maid“ For Time: 200 Meter Run 27 […]

#Daily Mindest“The only thing that is different about me, is that I’m not afraid to die on a treadmill.” – Will Smith “2k Row” For Time: 2,000 Meter Row Euer […]

#Daily Mindset“Leadership is not about being in charge. Leadership is about taking care of those in your charge.” – Simon Sinek Thruster Build to Heavy Set of 3 „Tailspin“AMRAP 14: […]

#Daily Mindset“Failure is the opportunity to begin again, this time more intelligently.” – Henry Ford Bench Press Heavy Set of 7 „Mass Destruction“AMRAP 12: 4 Strict Pull-ups 8 Dumbbell Strict […]

#Daily Mindset“Let character be your loudest statement.” The football player wears shoulder pads and a helmet. The chef puts on an apron. The accountant brings a suitcase. These are all […]

#Daily Mindset“Energy and persistence conquer all things” – Benjamin Franklin „Bar Rescue“ 5 Rounds: 21 Deadlifts 12 Push Presses Barbell: (52.5/37.5 kg) StrategyGENERAL *Break the easier movement more (the deadlifts) […]

#Daily Mindset“Nothing great was ever achieved without enthusiasm.” – Ralph Waldo EmersonThere is a difference between one who is “there”, and one who is “being there”. Many of us here […]

#Daily Mindset“Every strike brings you closer to your next home run.” – Babe Ruth „Run DMC“ 4 Rounds: 200 Meter Run 10 Chest to Bar Pull-ups 200 Meter Run 10 […]

#Daily Mindset „All you need are these: certainty of judgement in the present moment, action for the common good in the present moment, and an attitude of gratitude in the […]

#Daily Mindest„Pain versus Discomfort“There is a common misconception about pain. Pain is not what we feel inside of a conditioning workout, or the tail end of a heavy squat set. […]

#Daily Mindset“Waste No More Time Arguing What A Good Person Should Be. Be One.” – Marcus Aurelius „Encore„ 3 Rounds: 750 Meter Row 50 Air Squats 15 Dumbbell Cleans 22.5/15 […]

#Daily MindestSo you never know who you touch. You never know how or when you’ll have an impact, or how important your example can be to someone else. – Denzel […]

#Daily Mindest“Kind words can be short and easy to speak, but their echoes are truly endless.” – Mother Teresa „Leg Work“ On the 4:00 x 5 Rounds: 9 Box Jump […]

#Daily Mindest“Life is like sailing. You can use any wind to go in any direction.” – Robert Brault Deadlift Build to a Heavy Set of 3 „Sugar Daddy“ 21-15-9: Deadlifts […]

#Daily Mindset“We’re not a product of our circumstances. We’re a product of our decisions.” – Steven Covey „Chutes & Ladders“ AMRAP 15: Buy In: 50/35 Calorie Assault Bike Then… 3 […]

#Daily MindestThere are two definitions in the English language for the word “Overcome”.The first is that we are helpless. Overwhelmed, overrun, and beaten down, one who is “overcome” has lost […]

#Daily Mindest“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson „Sicko Mode“ 21-15-9: Row Calories […]

#Daily Mindset“Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, […]

#Daily Mindest “Culture eats strategy for breakfast.” -Peter Drucker In business, this is ever important for leaders to fully understand. That the culture of a team is everything. Over any […]

#Daily Mindset“Seek not good from without; seek it within yourselves, or you will never find it.” – Epictetus „Water Break“ AMRAP 4: 27 Hang Power Cleans (42.5/30kg) 27 Burpees Over […]

#Daily Mindset“There is a reason between listening, and waiting for your turn to speak.” – Simon SinekListening is a skill. To not “hear” the words of another, but to truly […]

#Daily Mindset“As is a tale, so is life: not how long it is, but how good it is, is what matters.” – Seneca “Watermelon” 4 Rounds: 500 Meter Row 35 […]

#Daily Mindset“Don’t bunt. Aim out of the ballpark.” – David OglivyOne of the most dangerous things we can do in life is to dream too small. When we dig to […]

#Daily Mindset“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” – Scott Adams Buy In200 Meter Run 40 Seconds […]

#Daily Mindset“Laziness, doesn’t get a vote. Frustration, doesn’t get a vote. Weakness, doesn’t get a vote. Negativity, doesn’t get a vote. Only you do.” – Jocko WillinkIt is a choice […]

#Daily Mindset“Champions don’t blame the tools they’ve been given. Champions sharpen them.” Never whine. Never complain. Never make excuses. Warmup 30 Seconds PVC Good Mornings PVC Back Squats Straight Leg […]

#Daily Mindset„Discipline is choosing between what you want now, and what you want most.“ — Abraham Lincoln WarmupAMRAP 7: **Partner 1: ** 50 Meter Light Kettlebell Farmers Carry (Each Side) […]

#Daily Mindset“The purpose of a goal is not to achieve the goal. The purpose of a goal It is to become more.” – Tony RobbinsThe purpose of a goal is […]

#Daily Mindset“Person who chases two rabbits catches neither.” – Confucius Warmup 400 Meter Run 5 Inchworms to Push-ups 10 Barbell Good Mornings 200 Meter Run 5 Push-up to Down Dogs […]

#Daily Mindset“I would rather die on my feet, than live on my knees.” – Emiliana Zipada Warmup30 Seconds of Lateral Hops Over Bar Active Samson Wrist Stretch Forward Hops Over […]

#Daily Mindset“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo Greatness is not by chance. It is by choice. […]

#Daily Mindset“The best way to predict the future is to create it.” – Peter Drucker WarmupTeams of 2 Relay AMRAP 8: 25m AbMat Overhead Walking Lunge (Right Arm) 5 AbMat […]

#Daily Mindset“Well done is better than well said.” – Benjamin Franklin Talk is cheap. Anyone can talk. Only the few, choose to do. Thruster Build to a Heavy 3 *out […]

#Daily Mindset„The only person you are destined to become is the person you decide to be.“ Ralph Waldo Emerson Fate puts opportunity in front of us. Destiny is the result […]

#Daily Mindset “I don’t like that man. I should get to know him better.” – Abraham LincolnPerspective is everything. Warmup3 Rounds of8 Russian Baby Makers16 Hip Opener (8 each side)24 […]

#Daily Mindset“What you resist, persists”. What would you think about if I told you to not think of a pink giraffe? The same effect takes place if I tell you […]

#Daily Mindset„You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.“ — George Lorimer “Win the morning, win the day” is something […]

#Daily Mindset “Life is change. Growth is optional. Choose wisely.” Change is not good, nor bad. It is life. We just have to look for it. We choose to grow. […]

#Daily Mindset“No one was ever wise by chance” – SenecaThis quote teaches us that wisdom doesn’t come by chance. WarmupTeams of 3 AMRAP 7: 200 Meter Empty Prowler 100’ Bear […]

#Daily Mindset“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin In the “Cone of Learning” (Edgar Dale), we learn: 10% of […]

#Daily Mindset“If you aim at nothing, don’t worry… we’ll hit it.” Warmup 2 Round of 10/10 Hip Opener 5 Push-up to Down Dog 30 sec Side Plank Hang Power Clean […]

#Daily Mindset„Discipline is choosing between what you want now, and what you want most.“ – Abraham Lincoln Warmup1 Round of:10/5 Cal Easy Bike 10 Squat to Medicine Ball 10/5 Cal […]

Benchmark Week#Daily Mindset“You Learn More From Failure Than From Success. Don’t Let It Stop You. Failure Builds Character.” – Unknown Warmup400m easy jog 2 rounds of 10/10 Hip Opener 10 […]

Benchmark Week#Daily Mindset“Don’t Let Yesterday Take Up Too Much Of Today.” – Will Rogers Warmup3 Rounds of10/7 Cal Bike10 Russian Baby Makers 20 Hip Opener 30 sec Bridge hold Mobility […]

Benchmark Week#Daily Mindset„The Pessimist Sees Difficulty In Every Opportunity. The Optimist Sees Opportunity In Every Difficulty.” – Winston Churchill Warmup2 Rounds of20 Wall Arm Raises10 Double Dumbbell Press10 Hip Opener10 […]

Benchmark Week#Daily Mindset“The Way Get Started Is To Quit Talking And Begin Doing.” – Walt Disney WarmupAmrap 10 min 1 Skin the Cat 3 Toe to Bar5 Inchworm8 Push Ups […]

Benchmark Week#Daily MindsetIf you think you can do a thing or think you can’t do a thing, you’re right. -Henry Ford WarmupAmrap 10 min 200 m easy jog10 Hip Roll […]

Benchmark Week #Daily MindsetA leader’s job is not to do the work for others, it’s to help others figure out how to do it themselves, to get things done, and […]

Benchmark Week #Daily Mindset“Waste No More Time Arguing What A Good Person Should Be. Be One.” – Marcus AureliusIt isn’t what we say that defines us, but instead what we […]

#Daily Mindset“Worry is a misuse of imagination“ – Dan ZadraIt’s wise to look at all possible outcomes, and weigh probabilities at each. It’s good to plan. But never good, to […]

#Daily Mindset “Your mind is not your shoe size.” – Jim KwikHave you ever taken an “IQ Test”?Chances are you have, if not something very similar. A test that claimed […]

#Daily MindsetNo one was ever wise by chance” – SenecaWisdom isn’t by chance… it is by choice. Warmup30 Seconds Toe Touch to Overhead Reach Push-up to Down Dog Active Samson […]

#Daily Mindset“A single death is a tragedy. A million deaths is a statistic.” – Joseph StalinWhen we feel the desire to generalize, let’s choose the opposite path. Act for the […]

#Daily Mindset“You can easily judge the character of a person by how they treat those who can do nothing for them.” – Johann Wolfgang von GoetheHow we act inside that […]

#Daily Mindset“Your obsessions become your possessions.” – Ed Mylett Warmup2 Rounds of15/10 Cal Row10 Russian Baby Makers10/10 Banded Perfect Stretch 30 sec Bridge holdthen, Modified Barbell Warmup 5 Good Mornings […]

#Daily Mindset“Enthusiasm is common. But endurance, is rare.” – Angela DuckworthIt won’t be the easy times that define us – it will be the hard. As we enter our day, […]

#Daily Mindset“You’re obsessions become your possessions.” – Ed Mylett Be obsessed with reaching our dreams. Be obsessed with becoming a better person. Be obsessed with what we care about the […]

#Daily Mindset“I want to see it, before I believe it.”Write down our vision. Write down our goals. Write down anything that is important, not because it’s a mundane task… but […]

#Daily Mindset“If you want to improve, be content to be thought foolish, and stupid.” – Epictetus Warmup30 secondsEasy Bike Up Dog Front Plank Moderate Bike Down Dog Right Side Plank […]

#Daily Mindset“If you fight for your limitations, you get to keep them.” – Jim Kwik Warmup2 Rounds of:5 Inchworm + Push up10/10 Hip Opener20 Wall Arm Raises10/10 Single Arm DB […]

#Daily Mindset“The caliber of your life, is the caliber of your emotions.” – Ed Mylett Warmup Amrap 10 min 200m easy jog10 Inchworm 10 Hip Opener10 Banded Press 30 sec […]

#Daily Mindset“Don’t bunt. Aim out of the ballpark.” – David OglivyOne of the most dangerous things we can do in life: to dream too small.Dream big!Yet we can change all […]

#Daily Mindset“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill WattersonTake a moment today to think […]

#Daily MindsetIn our darkest hour, of our darkest day, if we can stare that single Goal down and stay the course… we’ll make it. Warmup40 Seconds Single Unders Toe Touch […]

#Daily Mindset“Trade your expectation for appreciation, and the world changes around you” – Tony Robbins Warm up30 Seconds Side Lunges Slow Air Squats Knuckle Drags* Russian Kettlebell Swings Active Samson […]

#Daily Mindset“To succeed in life, you need three things: a wishbone, a backbone and a funnybone.” – Reba McEntireAs we start our day, let’s think about these three. Warmup30 Seconds […]

#Daily Mindset„As I walked through the door to my freedom, I knew that if I did not leave all the anger, hatred and bitterness behind that I would still be […]

#Daily Mindset“Mistakes are proof that you’re trying.” It’s easy to forget that mistakes can be the best possible thing to happen to us. We don’t necessarily learn from wins, victories, […]

#Daily Mindset“Hope and despair are both self-fulfilling prophecies.” – Ernest HemingwayAre we focused on what might go wrong?Or are we focused on what will make it go right?Our mind is […]

#Daily Mindset“Adversity causes some to break. For others, it breaks records.”Adversity is not in the way to greatness.Adversity is the way the way to greatness.This is the championship mindset. WarmupPartner […]

#Daily Mindset“If you put limits on everything you do – physical or anything else – it will spread into your work and your life. There are no limits, only plateaus, […]

#Daily Mindset“I would rather die of passion than boredom.” – Vincent Van Gogh Warm upWarm up run200 Meter Easy Jog then,30 SecondsPlate Hops Air Squats Plate Ground to Overhead Active […]

#Daily Mindset“Failure is simply the opportunity to begin again, this time more intelligently.” – Henry Ford Warm upAmrap 8 min:1 min easy bike10/10 Dead bugs20 Banded good mornings20 Wall arm […]

#Daily Mindset“The man on top of the mountain did not fall there” – Vince Lombardi– It doesn’t matter where you started.– And it doesn’t even matter where you are today.– […]

#Daily Mindset“Stay committed to your decisions, but stay flexible to your approach.” – Tony Robbins Warm upLine Drills 200 Meter Run Quad Stretch Knee to Chest Solider Kicks Knuckle Drags […]

#Daily Mindset“If you want to be truly successful at it, you cannot be content with pretty good.” – Tim Grover “Pretty good” is decent. “Pretty good” is average. “Pretty good” […]

#Daily Mindset“He who has a why to live, can bear any how.” – Victor Frankl Warm up3 Rounds of1 Minute *Easy Bike *Front Plank *Push-up to Down Dog Old Town […]

#Daily Mindset“Everyone makes mistakes. Not everyone owns them.”Ask ourselves the simple question – “What could I do better next time?” Warm upStretch – Squat – Barbell 1 Minute Active Spidermans […]

#Daily Mindset“Shallow people believe in luck and circumstance. Strong people believe in cause and effect.” – Ralph Waldo Emerson Warm UpAmrap 8 Minutes:Partner 1: Easy Rowing For Meters Partner 2: […]

2 Rounds of:AMRAP 3 min7 Hang Power Clean 50/35 kg7 Pull ups 2 min rest AMRAP 3 min1 min Plank 25 Air Squats max. cal Ski 2min REST Euer Fitnessstudio […]

Kalsu100 Thruster 30/20 kg*every min. 5 Burpees Euer Fitnessstudio für CrossFit/Fitness/Ernährung und Gewichthebenin der Region Ortenberg – Offenburg – Ortenau – Kinzigtal – Umgebung

Amrap 24 min in teams of 2 YGIG:8 m Farmers walk with Dumbbells 8 Dumbbell Box Step over 22,5 /15 8 m Farmers Walk with Dumbbells 8 HSPU Euer Fitnessstudio […]

4 Rounds of:200m Run 20 Wall Balls 12/9 kg20/15 cal Ski erg 2 min Rest b/t round, so go hard! Euer Fitnessstudio für CrossFit/Fitness/Ernährung und Gewichthebenin der Region Ortenberg – […]

Bench Press 5 x 70%5 x 75%4 x 80%4 x 80% 5-4-3-2-1 of:Rope climbs*after each set complex of (Squat Clean + Front Squat) x 2 reps @75/50 kg Kettlebell CourseFor […]

9 Rounds of:9 T2B6 Hang Power DB Clean u. Jerk  22,5/15 kg Euer Fitnessstudio für CrossFit/Fitness/Ernährung und Gewichthebenin der Region Ortenberg – Offenburg – Ortenau – Kinzigtal – Umgebung

For Time 21-15-9Hang Power Snatch 30/20 kg9-15-21Overhead Squats Accessory EMOM 15 min 8-12 Dumbbell RDL 12-16 Dumbbell Skull crusher 8-12 Evil Wheel Kettlebell Course Complex EMOM 10 Min (Double Kettlebell […]

10 min to find your 10 RM Front Squat 5 Rounds of:100 Double Unders1000 m Row Euer Fitnessstudio für CrossFit/Fitness/Ernährung und Gewichthebenin der Region Ortenberg – Offenburg – Ortenau – […]

Go for 100 total reps. Never change the order of movements. If you make it to the kipping pull ups and didn`t finish the 100 reps… start again! max. unbroken […]

Every 2 minutes for 8 minutes of: (4 sets)Muscle Snatch x 3 reps*Set 1: 35% of 1 RM Snatch*Set 2: 40%*Set 3: 45%*Set 4: 50% Every 2 minutes for 8 […]

Every 90 sec *(until you catch by time) 3 Power Cleans 3 Front Squats3 Push Press Euer Fitnessstudio für CrossFit/Fitness/Ernährung und Gewichthebenin der Region Ortenberg – Offenburg – Ortenau – […]

6 Rounds of:60 Double Unders12 Kettlebell Shoulder to Overhead 24/16 kg3-6 Strict Pull ups Kettlebell Course EMOM 10 min6-12 Dead Stop Kettlebell Snatches (each arm) 5 Rounds for time10 Box […]

Amrap 9 min21 Ring Dips 15 C2B Pull ups 9 m Overhead DB Lunges right arm 22,5/15 kg9 m Overhead DB Lunges left arm 22,5/15 kg Euer Fitnessstudio für CrossFit/Fitness/Ernährung […]

Every 2 minutes for 20 minutes (10 sets)15/10 Cal Assault Bike or 10/5 Ski erg*max. 30 sec work Kettlebell Course 3 Rounds of:Amrap 3 minutes10 Kettlebell Clean and Jerk10 Ring […]

For time of:50 cal Row 50 Pull ups50 DB Snatch 22,5/15 kg50 (GHD) Sit ups50 DB Snatch 22,5/15 kg50 T2B 50 Box Jumps 24/20″ Euer Fitnessstudio für CrossFit/Fitness/Ernährung und Gewichthebenin […]

Bench Press 5x 70%5x 75%4x 80%3x 85%2x 85% Amrap 4 min3 Power Snatch 42,5/35 kg6 Push ups 5 min Rest Amrap 4 min 3 Power Clean 42,5/356 Pull ups Euer […]

Power Clean & Push Press/Jerk 1+2 @ 55%1+2 @65%1+2 @75%1+2  @85% 5 Rounds of6/6 V-ups 6 half kneeling single arm press left6 half kneeling single arm press right 12 Superman […]

One Set of: (TC‘ 45 min)200m Run 10 Push Ups1 min Rest400 m Run 10 Push Ups 2 min Rest 600 m Run 10 Push Ups 3min Rest 800 m […]

EMOM 30 min 40 sec max. reps strict HSPU 40 sec  max. reps Box Jumps 24/20″ 40 sec max. reps V-ups 40 sec max. reps Trunk Raise 40 sec max. […]

Split Jerk 3×70%3×75%3×80% 4 Rounds of:1000/850 m Row 1000/850 m Ski Euer Fitnessstudio für CrossFit/Fitness/Ernährung und Gewichthebenin der Region Ortenberg – Offenburg – Ortenau – Kinzigtal – Umgebung

High Hang Snatch 4×50%3×60%2×70%2×80% For time21-15-9-15-21Kettlebell Swing to Goblet Squat 24/16 kgBurpees Kettlebell Course EMOM 35 min1. 10-20 One Arm Ketllebell Swings (left)2. 10-20 One Arm Kettlebell Cleans (left)3. 20/12 […]

For Time 30 Clean and Jerk 60/42,5 kg400m Row 20 C&J 600m Row 10 C&J 800m Row Euer Fitnessstudio für CrossFit/Fitness/Ernährung und Gewichthebenin der Region Ortenberg – Offenburg – Ortenau […]

With a running Clock 0-9.00 min Find your 1 RM Deadlift *(6 Burpee Box Jumps over after each attempt! The lift only counts if you complete your BBJo`s in the […]

Every 12 minutes for 48 minutes of: (TC’11 Min each Set)Set 1:1000 m Run60 Burpees Set 2:1000m Run2000m Bike Set 3:1000m Run1000m Row Set 4:1000m Run300 DU/ SU Euer Fitnessstudio […]

5 Rounds of15 Thruster 42,5/30 kg10 Hang Power Clean 42,5/30 kg 5 C2B Pullups Euer Fitnessstudio für CrossFit/Fitness/Ernährung und Gewichthebenin der Region Ortenberg – Offenburg – Ortenau – Kinzigtal – […]

Every 90 seconds for 15 minutes of: (10 sets)(Push Jerk + Split Jerk) x 1 rep *increase weight each round Amrap 8 min30 Double Unders20/14 cal Row 10 Burpees over […]

3 Rounds of:12 Single Arm DB Hang Clean & Jerk 22,5/15 kg14 alt. Pistols Euer Fitnessstudio für CrossFit/Fitness/Ernährung und Gewichthebenin der Region Ortenberg – Offenburg – Ortenau – Kinzigtal – […]

Every 3 minutes for 15 minutes of: (5 sets)100 m Sprint Every 3 minutes for 15 minutes of: (5 sets)10 cal Ski erg sprint Kettlebell Course Amrap 15 min3 C2B […]

Amrap 20 min5 Ring Dips7 Toe to Bar9 HSPU Euer Fitnessstudio für CrossFit/Fitness/Ernährung und Gewichthebenin der Region Ortenberg – Offenburg – Ortenau – Kinzigtal – Umgebung

Hang Squat Snatch 3x 65%3x 70 %3x 75%2x 80%2x 85 % EMOM 12 min Right arm bottom up Kettlebell Clean & Press x 3 reps + Bottom up carry x […]

Sonntag, 31.03.2019 Metcon (3 Rounds for time) 3 sets of 30 (GHD) Sit Up30 Dumbbell Snatch 22.5/15 kg30 Toes to Bar30 Dumbbell Snatch 22.5/15 kg Rest 3:00 b/t sets Euer […]

Samstag, 30.03.2019 Metcon For Time: 150/120 Cal. Assault Bike* *- Every 3 mins –5 Pull Ups10 Push Ups15 Air Squats * continue until the amount of calories is complete * […]

Freitag, 29.03.2019 Metcon (3 Rounds for time)3 sets of: „Fran „21-15-9Thrusters 42.4/35 kgPull Ups *start second set at 12:00 *scale weight and reps to finish sub 4:00 Euer Fitnessstudio für […]

Donnerstag, 28.03.2019 Metcon (5 Rounds for time)5 sets of: 25 Cal Standing Bike50 Air Squat100m walking lunges rest 3:00 b/t Euer Fitnessstudio für CrossFit/Fitness/Ernährung und Gewichthebenin der Region Ortenberg – […]

Mittwoch, 27.03.2019 Metcon (2 Rounds for reps)AMRAP 8 min 100 Double Unders20 Power Cleans rest 4:00 AMRAP 8 100 Double Unders20 Power Cleans *increase weight every round, and start second […]

Dienstag, 26.03.2019 Metcon (3 Rounds for time)3 sets of: 40 cal row20 burpee box jump over (24/20″)40 Toes to Bar20 Push Press 50/35 kg rest 3:00 b/t sets Euer Fitnessstudio […]

Montag, 25.03.2019 3 rounds of: 21 Assault Bike15 Deadlift 100/70 kg9 Bar Muscle Up (Scale to Burpee Pull Up) Rest 10:00 3 rounds of: 21 Cal Ski15 weighted (GHD) Sit […]

Sonntag, 24.03.2019 Metcon (Time)Teams of 2 of: 120 Cal. Bike Erg120 (GHD) Sit Ups100 Cal. Bike Erg100 HSPU80 Cal. Bike Erg80 T2B60 Cal. Bike Erg60 Burpee Box Jumps (30/24″)40 Cal. […]

Samstag, 23.03.2019 StrengthFront Squat (1 RM)In 10 minutes Metcon (Time) 3 rounds of:20 HSPU30 Pull Ups30 m DB Lunge 22.5/15 kg Euer Fitnessstudio für CrossFit/Fitness/Ernährung und Gewichthebenin der Region Ortenberg […]

Freitag, 22.03.2019 StrengthShoulder Press (1 RM)In 10 mins Metcon (Time) Every 2 mins for 20 minutes (10 rds)12 Burpee Box Jump Overs (24/20)6 Power Cleans 80/50 kg Euer Fitnessstudio für […]

Donnerstag, 21.03.2019 StrengthDeadlift (1 RM)In 10 minutes Metcon (3 Rounds for time) 3 Rounds30/20 Cal. Assault Bike30 Wall Balls (30/20) Rest 3 mins b/t rds Euer Fitnessstudio für CrossFit/Fitness/Ernährung und […]

Mittwoch, 20.03.2019 StrengthBench Press (1 RM)In 10 minutes Metcon (Time) For Time: 1000m Row1000m Ski2000m Bike Erg Euer Fitnessstudio für CrossFit/Fitness/Ernährung und Gewichthebenin der Region Ortenberg – Offenburg – Ortenau […]

Dienstag, 19.03.2109 Metcon (Time)Teams of 2  120-100-80-60-40Double Unders (each)12-10-8-6-4Legless Rope Climbs *Double unders are done together, Legless are split between the two partners . Euer Fitnessstudio für CrossFit/Fitness/Ernährung und Gewichthebenin […]

Montag, 18.03.2019 StrengthFront Squat (3 RM)In 10 minutes Metcon (Time)For Time: 15-12-9-6-3Double Dumbbell Snatch 22.5/15 kgBurpee Box Jump Over 24/20″ Euer Fitnessstudio für CrossFit/Fitness/Ernährung und Gewichthebenin der Region Ortenberg – […]

Sonntag, 17.03.2019 StrengthShoulder Press (3 RM)In 10 minutes MetconFor Time: Buy In50 Chest To Bar Pull Upsthen, 15/12 Cal. Assault Bike10 Power Cleans 100/60 kg15/12 Cal. Assault Bike8 Power Cleans […]

Samstag, 16.03.2019 StrengthDeadlift (3 RM)In 10 minutes Metcon (Time)15 min Amrap 12 Front Squats 60/42.5 kg12 HSPU12 T2B Euer Fitnessstudio für CrossFit/Fitness/Ernährung und Gewichthebenin der Region Ortenberg – Offenburg – […]

Freitag, 15.03.2019 StrengthBench Press (3 RM)In 10 minutes Metcon (Time)Teams of 2 (1:1) 10 rounds1000m Bike Erg Euer Fitnessstudio für CrossFit/Fitness/Ernährung und Gewichthebenin der Region Ortenberg – Offenburg – Ortenau […]

Donnerstag, 14.03.2019 Metcon (For Time)5/4 Rope Climbs (1st climb legless)9m Atlas Stone Carry 50/30 kg9 Thrusters 52.5/42.5 kg9m Atlas Stone Carry 50/30 kg 4/3 Rope Climbs (1st climb legless)9m Atlas […]

Mittwoch, 13.03.2019 StrengthFront Squat (5 RM)10 minutes Metcon (Time)For Time: 75/60 Cal Standing Bike50 (GHD) Sit Up25 Bar Muscle Up / burpee pull up50 (GHD) Sit Up75/60 cal Standing Bike […]

Dienstag, 12.03.2019 StrengthShoulder Press (5 RM)In 10 minutes Metcon (3 Rounds for reps)3 sets: AMRAP 5 minutes 10 Step Back Lunge Steps (back rack)10 Hang Power Clean 50/35 kg rest […]

Montag, 11.03.2019 Metcon (For Time)Teams of 2 150 Thrusters 35/25 kg30 Rope Climbs Euer Fitnessstudio für CrossFit/Fitness/Ernährung und Gewichthebenin der Region Ortenberg – Offenburg – Ortenau – Kinzigtal – Umgebung

Sonntag, 10.03.2019 CrossFit Open 19.3 Euer Fitnessstudio für CrossFit/Fitness/Ernährung und Gewichthebenin der Region Ortenberg – Offenburg – Ortenau – Kinzigtal – Umgebung

Samstag, 09.03.2019 StrenghtFront Squat (5×5 @70%)Every 2 mins Metcon (Time)4 rounds of: 20/15 cal ski20 Sit Up20/15 Deficit Push Ups (4in/2in) – 20 min Time Cap – Euer Fitnessstudio für […]

Freitag, 08.03.2019 StrengthShoulder Press (5×5 @70%)Every 2 mins Metcon (6 Rounds for time) 6 Sets of: 15 Cal Assault Bike12 Lateral Burpee over Bar9 Clean and Jerk Set 1/2 – […]

Donnerstag, 07.03.2019 StrengthDeadlift (5×5 @70%)Every 2 mins Metcon (3 Rounds for time)3 Sets of: 200m run15 toes to bar200m run15 toes to bar200m run15 toes to bar200m run Rest 3:00 […]

Mittwoch, 06.03.2019 StrengthBench Press (5×5 @70%)Every 2 mins Metcon (3 Rounds for time)7 min Time Cap (each round)3 rounds of: 30 Push Press 35/25 kg30 Step Back Lunge Steps (Front […]

Montag, 04.03.2019 StrenghtFront Squat (5×3 @75%)Every 90 secs Metcon (2 Rounds for time)12 min Time Cap (each round) 50 Sit Up50 HSPU50 Toes to Bar Rest 5:00 minutes 50 Toes […]

Dienstag, 05.03.2019 Metcon (Time) Teams of 2: 200 Cal. Assault Bike200 Syncro Air Squats Euer Fitnessstudio für CrossFit/Fitness/Ernährung und Gewichthebenin der Region Ortenberg – Offenburg – Ortenau – Kinzigtal – […]

03.03.2019 CrossFit Open 19.2 We like to see u after the event for BBQ! Euer Fitnessstudio für CrossFit/Fitness/Ernährung und Gewichthebenin der Region Ortenberg – Offenburg – Ortenau – Kinzigtal – […]

Samstag, 03.03.2019 StrengthShoulder Press (5×3 @75%)Every 90 secs Metcon (AMRAP – Reps)AMRAP 8:002 – 4 – 6 – 8 – 10 – 12 …. Clean and Jerk 50/35 kgLateral Burpee […]

Freitag, 01.03.2019 StrengthDeadlift (5×3 @75%)Every 90 secs Metcon (3 Rounds for time)2 rounds of: 25/20 Cal Assault Bike20 Pull Ups Rest 3:00 2 rounds of: 20/15 Cal Assault Bike15 Chest […]

Donnerstag, 28.02.2019 StrengthBench Press (5×3 @75%)Every 90 secs Metcon Teams of 2 Partner 1 – 2000m RowPartner 2 – 20 Thrusters 42.5/30 kg – Switch when 20 thrusters are complete, […]

Mittwoch, 27.02.2019 Amrap 25 Min1-3 HSPU for quality1-3 Bar Muscle Ups 1-3 Strict T2B 30 sec. active Hang Endurance Class Part 116 sec Assault Bike @ Very Hard Effort x3150 […]

Dienstag, 26.02.2019 Every 2 Minutes for 20 Minutes (10 Sets) of:(Power Clean + Hang Squat Clean + Split Jerk) x 1 * build your todays heaviest set Euer Fitnessstudio für […]

Montag, 25.02.2019 3 Rounds of:Amrap 3 Min: 7 Thruster 42.5/30 kg7 Pull Ups Rest 2 Min Amrap 3 Min: 1 Min Plank hold 25 Air Squats max. Cal Ski Erg […]

Sonntag, 24.02.2019 5 Rounds for time of:20 Box Step over 24/20″ with 2x DB’s 22.5/15 kg30 Push Ups Euer Fitnessstudio für CrossFit/Fitness/Ernährung und Gewichthebenin der Region Ortenberg – Offenburg – […]

Samstag, 23.02.2019 3 Rounds  for quality: 2-4 strict C2B Pull ups1-3 Legless Rope Climbs3-6 Strict T2B  Euer Fitnessstudio für CrossFit/Fitness/Ernährung und Gewichthebenin der Region Ortenberg – Offenburg – Ortenau – Kinzigtal […]

Freitag, 22.02.2019 Open 19.1 Euer Fitnessstudio für CrossFit/Fitness/Ernährung und Gewichthebenin der Region Ortenberg – Offenburg – Ortenau – Kinzigtal – Umgebung

Donnerstag, 21.02.2019 3 Sets of:Strict Pull Ups @75% (+2,+2,+2) For time:21-15-9 Hang Power Snatch 40/259-15-21 Overhead Squats 40/25kg  Euer Fitnessstudio für CrossFit/Fitness/Ernährung und Gewichthebenin der Region Ortenberg – Offenburg – Ortenau […]

Mittwoch, 20.02.2019 7 Rounds of:7 Bench Press 50/30 kg7 Pull Ups14/10 cal. Ski Ergometer Endurance Class Part 114 sec Assault Bike @ Very Hard Effort x62 min rest*hold same wattage for each […]

Dienstag, 19.02.2019 E4MOM 16 min400m Run15 Push Ups Euer Fitnessstudio für CrossFit/Fitness/Ernährung und Gewichthebenin der Region Ortenberg – Offenburg – Ortenau – Kinzigtal – Umgebung

Montag, 18.02.2019 4 Rounds of:15 Ring Dips 10 Cluster 60/40 kg5 Deadlift 130/90 kg Euer Fitnessstudio für CrossFit/Fitness/Ernährung und Gewichthebenin der Region Ortenberg – Offenburg – Ortenau – Kinzigtal – Umgebung

Sonntag, 17.02.2019 3 Sets of: Strict Pull Ups@75% (+2+2+1) Power Snatch + Snatch  2 + 2 @50% 2 + 2 @60% 2 + 2 @65% 2 + 2 @70% Snatch […]

Samstag, 16.02.2019 E4MOM (5 Sets) 30 unbroken Wall Balls 20 Burpees  10/7 Cal Bike *each Round has a 3 min time cap Euer Fitnessstudio für CrossFit/Fitness/Ernährung und Gewichtheben in der […]

Freitag, 15.02.2019 Amrap 15 min  max. reps strict pull ups 30 sec rest max. reps Ring Dips 30 sec rest max. reps T2B Euer Fitnessstudio für CrossFit/Fitness/Ernährung und Gewichtheben in […]

Donnerstag, 14.02.2019 Grace for time 30 Clean & Jerk 60/42.5kg Euer Fitnessstudio für CrossFit/Fitness/Ernährung und Gewichtheben in der Region Ortenberg – Offenburg – Ortenau – Kinzigtal – Umgebung

Mittwoch, 13.02.2019 3 Sets of: Strict Pull Ups @75% (+2+1+1)  5 x 5  Banded Deadlift @70% 5 x max. L-sit hold 3x max. Ring Row Endurance Class Part 1 14 […]

Dienstag, 12.02.2019 Clean & Jerk 5 x 50% 5 x 60% 5 x 70% 5 x 80% Tempo Front Squats @5050 6 x 50% 6 x 60% 6 x 70% […]

Montag, 11.02.2019 Amrap 10 Minutes 21-15-9  Pull Up Hollow position to V-up Push Ups Euer Fitnessstudio für CrossFit/Fitness/Ernährung und Gewichtheben in der Region Ortenberg – Offenburg – Ortenau – Kinzigtal […]

Sonntag, 10.02.2019 3 Sets of: Strict Pull Ups @ 75% (+1+1+1) Rest as needed  18.2 TC‘ 12 Min 1-2-3-4-5-6-7-8-9-10 Double DB Squats 22.5/15 Bar facing Burkes  After this do a […]

Samstag, 09.02.2018 5 Rounds of:   (TC 15 min) 12 Shoulder to overhead  60/45 kg 12 Front Squats 12 T2B Euer Fitnessstudio für CrossFit/Fitness/Ernährung und Gewichtheben in der Region Ortenberg – […]

Freitag, 08.02.2019 20 Deadlift 110/75 kg 20 Bar facing Burpees 10 Bar Muscle Ups 20 Bar facing Burpees 20 Deadlift 130 / 95 Endurance Class Part 1 14 sec Assault […]

Donnerstag, 07.02.2019 E4MOM (10 Sets/40Min) 4 Deadlift 60/40 kg 3 Hang Power Clean 2 Thruster 1 Shoulder to Overhead + 1 C2B Pull Up 2 Pull Ups 3 T2B 2 […]

Mittwoch, 06.02.2019 3 Sets of: strict Pullups @75% Set 1 : +1 rep Set 2 : +1 rep Set 3 : +0 rep 3 Rounds for time of: 10 alt. […]

Dienstag, 05.02.2019 With a running Clock First 3 Min: Row for max. Cal then, for time: 3 Rounds of: 33 Box Jumps 24/20″ 22 Right Arm Shoulder to overhead Dumbbell […]

Montag, 04.02.2019 E2MOM 16 of: (4 Rounds) First Round: 8-12 Deadlift 110/77,5 kg 8-12 HSPU Second Round: 8-12 Thruster 50/35 kg 8-12 C2B Pull ups Euer Fitnessstudio für CrossFit/Fitness/Ernährung und […]

Sonntag, 03.02.2019 Open 17.3 0.00-8.00 min 3 Rounds of: 6 C2B Pull ups 6 Squat Snatch 42,5/30 kg 3 Rounds of: 7 C2B Pull Ups 5 Squat Snatch 60/42.5 kg […]

Samstag, 02.02.2019 Part 1: 3 Sets of: strict Pullups @ 75% max reps 4 Rounds of: 1500 m Row 2 min rest   Euer Fitnessstudio für CrossFit/Fitness/Ernährung und Gewichtheben in […]

Freitag, 01.01.2019 2 Rounds  of:   (Time Cap 14 min) 100 Double Unders 20 Overhead Squats 52,5/35 kg 100 Double Unders 12 Ring Muscle Ups 100 Double Unders 20 alt. DB […]

Donnerstag, 31.01.2019 Every 90 sec for as long as possible 6 Wallballs 9/6 kg 6 Burpees *30 sec rest b/t Sets Add every round 1 rep Wall Ball and 1 […]

Mittwoch, 30.01.2019 Part 1: 3 Sets of: max. reps strict Pull ups *note your reps for the following sessions! Part 2: AMRAP 7min 2 x 6 m Bear hug walk […]

Dienstag, 29.01.2019 Amrap 12 min DB Fran 21-15-9 DB Thruster 22,5/15kg C2B Pull Ups *remaining time max. Cal Row/Bike Euer Fitnessstudio für CrossFit/Fitness/Ernährung und Gewichtheben in der Region Ortenberg – […]

Montag , 28.01.2019 For Time: 10-20-30-40-50      +      10-20-30-40-50 Cal. Row                            Cal. Bike *30 m Atlas Stone Bear Hug Carry 50/30 kg  b/t   Euer Fitnessstudio für CrossFit/Fitness/Ernährung und Gewichtheben in […]

Sonntag, 27.01.2019 Every 2 miuntes for 20 minutes of: (Power Clean + Hang Squat Clean + Squat Clean + Split Jerk) x 1 * increase weight every set Euer Fitnessstudio […]

Samstag, 26.01.2019 7 min of: Hollow hold at Pull up bar *every time you drop do 10 Burpees AMRAP 5 2-4-6-8-10… HSPU V-Up Euer Fitnessstudio für CrossFit/Fitness/Ernährung und Gewichtheben in […]

Freitag, 25.01.2019 Open Workout 17.1 (time cap 20 min) 10 DB Snatch 22,5/15 15 Burpee Box Jumps over 20 DB Snatch 15 Burpee Box Jumps over 30 DB Snatch 15 […]

Donnerstag, 24.01.2019 In Teams of 2 For time 300 Wall Balls 9/6 kg *10 alt. Pistols every time the Ball drops Euer Fitnessstudio für CrossFit/Fitness/Ernährung und Gewichtheben in der Region […]

Mittwoch, 23.01.2019 Dumbbell Linda for time: 10 – 1 of: Bench Press 2 x (22,5/15kg) Squat Clean Deadlift Endurance Class Part 1 12 sec Assault Bike @ Very Hard Effort […]

Dienstag, 22.01.2019 Alt. EMOM 40 of: 1. 30 sec DB Deadlift 2 x (22,5/15 kg) 2. 30 sec Jumping Lunges 3. 30 sec Assault Bike Sprint @ very hard effort […]

Montag, 21.01.2019 For time: 10 – 1  of: DB Snatch 22,5/15 kg 1 – 10 Strict Pull ups * after each Set – 5 Burpee Box Jumps over 24/20″   […]

Sonntag, 20.01.2019 For time: 50-40-30-20-10 Double Unders 25-20-15-10-5 Pushup 25-20-15-10-5 alt. Pistols Euer Fitnessstudio für CrossFit/Fitness/Ernährung und Gewichtheben in der Region Ortenberg – Offenburg – Ortenau – Kinzigtal – Umgebung

Samstag, 19.01.2019 Fat Amy for Time: 50 Air Squats 10 Burpees 40 Sit ups 10 Burpees 30 Lunges 10 Burpees 20 KB Swings 24/16 kg 10 Burpees 20 KB Swings […]

Freitag, 18.01.2018 Every 4 min of: (4 Sets) 2 Rounds of each Set 1.350/300 m Row + 14 Sit ups 2.350/300 m Row + 14 DB front rack  Lunges 2×22,5/15 […]

Donnerstag, 17.01.2019 Part 1: 5 Sets of: Single leg Box Jumps x 4 (each leg) Rest as needed then, EMOM 40 min 8-16 cal Bike 5-10  T2B   Euer Fitnessstudio […]

Mittwoch, 16.01.2019 5 Rounds for time of: 20 alternating Pistols 50 Double Unders   Endurance Class Part 1 10 sec Assault Bike @ Very Hard Effort x5 2 min rest […]

Dienstag, 15.01.2019 EMOM 40 min: 4-8 Box step over (2x 22,5/15kg) 9-12 T2B 15/12 cal Row Rest   Euer Fitnessstudio für CrossFit/Fitness/Ernährung und Gewichtheben in der Region Ortenberg – Offenburg […]

Montag, 14.01.2019 3 Rounds of: 15 Double DB Snatch 22,5/15 kg 12 C2B Pull ups 9 Front Squats (from floor) 70/45kg   Euer Fitnessstudio für CrossFit/Fitness/Ernährung und Gewichtheben in der […]

Sonntag, 13.01.2019 Abschieds-WOD Elke! Alles gute für die Zukunft! Barbara 5 Rounds For Time 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Air Squats Rest 3 Min Between […]

Samstag, 12.01.2019 Seated Box Jumps 3-3-3-3-3 rest 10 sec b/t jump and 1 min b/t set Deadlift 5-5-5-5 @70% Bench Press 5-5-5-5 @70 % 7 min AMRAP Burpees Euer Fitnessstudio […]

Freitag, 11.01.2019 Amrap 20 min Buy in 1000/800 m Row 1-2-3-4-5… Pull up Deadlift 90/60kg Burpee to Bar  (pull up bar)   Euer Fitnessstudio für CrossFit/Fitness/Ernährung und Gewichtheben in der […]

Donnerstag, 10.01.2019 For Time of: 12-9-6 HSPU Front Squats 75/52,5 kg Bar facing Burpees 2 min rest then, For Time of: 12-9-6 Hand release Push ups Squat Cleans 52,5/35 kg […]

Dienstag, 08.01.2019 Amrap 8 min 1-2-3-4-5-6-7-8-9-10-…. Thruster 42.5/30kg *3 Burpee after each Set   Euer Fitnessstudio für CrossFit/Fitness/Ernährung und Gewichtheben in der Region Ortenberg – Offenburg – Ortenau – Kinzigtal […]

Montag, 07.01.2019 Squat Snatch not for time: 5 x 60% 4 x 65 % 3 x 70 % 3 x 80 % 2 x 85 % 1 x 90 % […]

Sonntag, 06.01.2019 Abschieds-WOD Vanessa! Alles gute für die Zukunft! AMRAP 30 min  Partner WOD YGIG Buy in 1200/1000 m Row then, 5 Rounds of: 3 Power Clean 60/45kg 3 Front […]

Samstag, 05.01.2019 For time: 4k Row *every 2 Min. 3 Burpee over Rower   Euer Fitnessstudio für CrossFit/Fitness/Ernährung und Gewichtheben in der Region Ortenberg – Offenburg – Ortenau – Kinzigtal […]

Donnerstag, 03.01.2019 Benchpress 3-3-3-3-3-3 @80-85% Deadlift 3-3-3-3-3-3 @80-85% Tabata: Push up Pull up Euer Fitnessstudio für CrossFit/Fitness/Ernährung und Gewichtheben in der Region Ortenberg – Offenburg – Ortenau – Kinzigtal – […]