WOD @crossfitbulach - 24. September 2018

WU:

500m Row & Squat mobility and warm up for Front squat

 

A:

Front squats

6x2 @ 80% of 1RM

 

B:

4 Rounds for Time:

25x Cal Row

25x Burpees

 

C:

Tabata hollow hold

 

0 Kommentare

WOD @crossfitbulach - 23. September 2018

 

Coach Antonio's Choice

 

 

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WOD @crossfitbulach - 22. September 2018

 

WU: 

Run 400 m, 1' Squat wrestling & BB WU

10 BS, slowly down, fast up

10 BS, 3 sec break in bottom position

 

A:

Backsquat

5x5 tempo 22X1

 

B:

For Time

Four rounds for time of:

50 Double-Unders

40 Push-Ups

30 Kettlebell Swings (32/24 kg)

 

C: 

Tabata

0 Kommentare

WOD @crossfitbulach - 21. September 2018

 

WU: 

5' Leg mobility with foam roller and mobility balls 

then

3 rounds of

5 FS

5 Shoulder Presses

5 Thrusters

with BB

 

A:

Thruster

 

Find todays 1 RM

 

B: 

In teams of three, complete three rounds each of:

350 Meter Row

(rest station)

25 Thrusters (45/30)

(rest station)

15 Pull-Ups

(rest station)

 

Teammate A will start rowing, then rest while Partner B begins rowing. Once Partner B finishes rowing, Partner A begins Thrusters and Partner C begins rowing. Teams will continue until all team mates have finished the 3 rounds.

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WOD @crossfitbulach - 20. September 2018

 

WU:

2 rounds of

5 Snatch Pulls

5 Muscle Snatch

5 Power Snatch

5 Snatch

 

Then work up to your weight for: 

 

A:

Every minute, for 6 minutes:

High Hang Snatch x 1 rep 

 

Then

Every minute, for 6 minutes:

Hang Snatch x 1 rep 

 

Then

Every 2 minutes, for 8 minutes (4 sets):

2-Position Snatch

(mid-thigh, and then below the Knee)

 

B: 18' EMOM

1) 12 Burpees

2) 50 seconds Deadlifts (50% bodyweight)

3) Max DU's

4) 20 V-Ups

5) 40 seconds  Man Makers

6) 12 Pull Ups

 

After the 3 Rounds run 800 m

 

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WOD @crossfitbulach - 19. September 2018

 

WU:

600 m row, 20 Push ups (feet on the rower), 10 Burpees over the rower 

 

A:

Work up to your ideal weight of today and then do..

Four sets of:

Dumbbell Bench Press x 10-12 reps @ 20X1

Rest 45 seconds

Kettlebell Swings x 25 reps (as heavy as possible)

Rest 45 seconds

Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111

Rest 45 seconds

 

B:

12 min AMRAP
15 Dumbell Snatches

12 Alternating Reverse Lunges with Goblet Hold

9 Burpees

 

C: 

Tabata

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WOD @crossfitbulach - 18. September 2018

 

WU:

20 dislocates &

5' Amrap

5 Goblet Squats (light)

5 KB swings (light)

5 KB Thrusters (light)

 

A:

Clean & Push Jerk

Work up to todays 1 RM 

 

B:

Complete as many rounds and reps as possible in 10 minutes of:

20 Kettlebell Swings

15 Sit Ups w. med ball 

10 Toes to Bar or Hanging Leg Raises

 

C:

 

Five sets of:

10 Dumbbell Push Presses

10 Box Step-Ups with Dumbbells

Rest 30 seconds

 

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WOD @crossfitbulach - 17. September 2018

 

WU:

1 x 40 JJ, 30m Inch Worm, 2 x 20 Good Mornings, 10 Superman

 

A:

Deadlift

Work up to your ideal weight of today, then 4 sets of Romanian Deadlift x 6-8 reps @ 3111 

 

B:

Three sets for max reps of:

60 seconds of Wall Ball Shots 20/14

60 seconds of Kettlebell Swings (24/16)

60 seconds of Box Jumps 

60 seconds of Push Press (45/30)

60 seconds of Rowing (Calories)

Rest 60 seconds

 

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WOD @crossfitbulach - 15. September 2018

 

WU:

5' burpee box jump overs w. partner

1-1

2-2

3-3

...

  

A:

Barbell Row

5x5

Max weighted Pull Ups between sets

 

B:

Every minute, on the minute, for 12 minutes (4 sets) of:

Minute 1 – 20 Jumping Lunges

Minute 2 – 20 V-Ups

Minute 3 – 20 Push-Ups

 

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WOD @crossfitbulach - 14. September 2018

 

WU:

 

300 m row

Push Ups Circuit, 3 rounds

2 Diamond Push Ups

2 Traditional Push Ups

2 Wide Hands Push Ups

2 Staggered Hands Push Ups 1 left/1 right

 

A:

Floor Press 

 

5x5

Rest 90 to 120 seconds between sets. 

 

B:

 

Barbara (30 min cap)

5 Rounds for Time of 

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Air Squats

3 min rest

 

Post Individual round times and total time with rest.

Keep intensity high (3min rest after every round)!

Try to keep round times 1-2' of each other

 

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WOD @crossfitbulach - 13. September 2018

 

WU:

3 Rounds

15 Good Mornings

15 Walking Lunges

15 Superman

 

A:

Deadlift

Work up to 55% of 1-RM and then 

Set 1 – 10 reps @ 55% of 1-RM

Set 2 – 10 reps @ 65%

Set 3 – 6 reps @ 75%

Set 4 – 8 reps @ 80%

Set 5 – 6 reps @ 85%

Set 6 – 4 reps @ 90%

 

Rest 2-3 minutes between sets. 

 

B:

For time:

50/35 Calories on rower

50 Pull-Ups

100 Walking Lunges with KB/DB Farmer’s Carry position (22.5/15)

 

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WOD @crossfitbulach - 12. September 2018

 

WU:

100 JJ & Joints Warm Up

 

 

A: In teams of 2

6 x 8' AMRAP

1. 20 WB, 20 DUs, 2 Wall Walks

2. 3 Burpees, 3 Push Ups, 3 Squats

3. 10 Cal Row, 20 Sit Ups, 2 Stair Runs

4. 24 Lunges w. KB, 12 KB Push Press, 12 Box Jumps

5. 5 Pull Ups, 10 Push Ups, 15 Squats

6. EMOM Wall Sit w. med ball OH 

 

 

0 Kommentare

WOD @crossfitbulach - 11. September 2018

 

WU:

400 M row with partner in plank

 

5' DU's (practice)

 

A:

Clean-Hang Clean-Hang Power Clean

 

Find todays 1RM for the complex

 

B:

20 Min AMRAP

30 Push Ups

19 Power Cleans, 60/45

7 Strict Pull ups

400 m Run

 

0 Kommentare

WOD @crossfitbulach - 10. September 2018

 

WU:

400 M Jog

6' AMRAP of

6 Box Step ups (3 each leg)

6 KB swings (light)

6 Air Squats

 

A1:

Back Squat

Work up to todays heavy 1 repetition (not 1RM)

A2: 8' EMOM

1 Back Squat 80% or higher of A1

 

B:

3 rounds for time of:

400 Meter Run

10 Single-Arm Dumbbell Push Press* (left side - 22.5/15)

10 Single-Arm Dumbbell Push Press* (right side - 22.5/15)

10 Dips

 

0 Kommentare

WOD @crossfitbulach - 07. September 2018

 

WU:

500 Row & Mobility and Warm up for WOD

 

B:

‘Hero Day’

'Josie'

For time, wearing a 20-lb. vest:

1-mile run

Then, 3 rounds of:

  30 Burpees

  4 Power cleans (155/115)

  6 Front squats (155/115)

Then 1-mile run

 

C:

Rest of time MU practice

 

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WOD @crossfitbulach - 06. September 2018

 

WU:

50 DU /150 SU

Then 2 Rounds

8 Jumping Squats

8 Lunges

8 Squats

 

A:

Snatch

Work up to 75% of your 1RM

then 10min EMOM 

1 Snatch every minute

 

B:

10 Rounds (1min each)

10 Burpees o. Bar

rest of time max. Power Cleans (135/105)

 

C:

Rest of time Stretch

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WOD @crossfitbulach - 05. September 2018

 

WU:

8min AMRAP

200m Row

10 SDHP w. KB (light)

10 KB Swings (light

10 Air Squats

 

A:

5x max. weighted Pull ups

 

B: 

For max reps at each station:

Tabata dumbbell shoulder presses (17.5/12.5kg)

Tabata weighted jumping lunges (10/5kg Plate)

Tabata V-Ups

Tabata weighted walking lunges (10/5kg Plate)

Tabata dumbbell push presses (17.5/12.5kg)

 

C:

Rest of time Stretch

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WOD @crossfitbulach - 04. September 2018

 

WU:

100 DU / 300 SU & Shoulder mobility and Warm up for Clean & Jerk

 

A:

Clean & Jerk

Work up to 70% of 1RM 

Then perform 5x2

 

B:

For time:

21 deadlifts (225/155)

Row 500m

18 deadlifts (225/155)

Row 500m

15 deadlifts (225/155)

Row 500m

12 deadlifts (225/155)

Row 500m

 

C:

Tabata Hollow hold

 

0 Kommentare

WOD @crossfitbulach - 03. September 2018

 

WU:

500m Row & Squat mobility and warm up for Front squat

 

A:

Front squats

10x3 @ 75% of 1RM (Take your time and make sure you execution is good)

 

B:

For time:

21-15-9

Ring Dips

T2B

 

C:

Rest of time Stretch

 

0 Kommentare

WOD @crossfitbulach - 31. August 2018

 

WU:

500 Row

Then 2 Rounds

20m Bear crawl

20m Crab walk

20 Mountain climbers

 

A:

Clean Grip Deadlift + Clean Pull + Clean

Work up to a heavy 3+2+1

 

B:

‘Benchmark Day’

‘Grace’

30 Clean&Jerks (60/40kg)

 

C:

Rest of time rope climb practice

0 Kommentare

WOD @crossfitbulach - 30. August 2018

 

WU:

50 DU /150 SU

Then 2 Rounds

8 Jumping Squats

8 Lunges

8 Squats

 

A:

Back squat

Work up to todays 1RM w. 3sec pause in bottom position 

 

B:

50 double-unders

5 squat snatches

50 double-unders

4 squat snatches

50 double-unders

3 squat snatches

50 double-unders

2 squat snatches

 

Men: 50, 55, 60, 65kg

Women: 35, 40, 45, 50kg

 

C:

Rest of time Stretch

0 Kommentare

WOD @crossfitbulach - 29. August 2018

WU:

400m Run 

Then 8min Squat mobility

 

A:

4x 10 Front rack squats (one handed w. DB)

 

B: 

5 Rounds for time

20 Sit ups

15 Box jump overs

10 Alternating CB Push Jerks (22.5/15kg)

 

C:

Tabata Row

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WOD @crossfitbulach - 28. August 2018

WU:

500m Row

Then 3 Rounds

5 Shoulder press

5 Push press 

5 Push Jerk (3sec pause in catching position)

 

A:

Push Jerk

6x3 Reps @ 75% of 1RM

 

B:

5 Rounds - 2min each

10 Burpees

200m Row

max. Burpees

 

C:

3x 8-12 Biceps curls + Skull crushers

0 Kommentare

WOD @crossfitbulach - 27. August 2018

WU:

100 SU

Then 2 Rounds

10 Good Mornings (w. BB)

10 Snatch Grip Deadlifts (w. BB)

10 Hang Power Snatches (w. BB)

 

A:

Snatch Grip Deadlift + Snatch

Work up to a heavy 2+1

 

B:

10min AMRAP

15 T2B

15m Handstand walk / 15 Shoulder taps

 

C:

Tabata plank

0 Kommentare

WOD @crossfitbulach - 24. August 2018

A:

Back Squats

Work up to todays 3RM 

 

B:

‘Benchmark Day’

‘Chelsea’

30min EMOME

5 Pull ups

10 Push ups

15 Squats

0 Kommentare

WOD @crossfitbulach - 23. August 2018

WU:

100 Jumping Jacks

Then 2 Rounds

5 Clean pulls (w. BB)

5 Muscle Clean (w. BB)

5 Cleans (w. BB)

5 Shoulder Press (w. BB)

 

A:

Clean & Jerk

Work up to a Heavy 2+2 

 

B:

20min AMRAP

12x Wall Balls 20/14 

10x C2B

8x HSPU

 

C:

For Time

100 Shoulder Press 45/35 

0 Kommentare

WOD @crossfitbulach - 22. August 2018

WU:

800m Run 

Then 5min AMRAP

5 Squats

5 SDHP w. KB (light)

5 Lunges w. KB

 

A:

Pistol practice

 

B: 

For Time

2K Row

30 Burpee Box Jump overs

30 Push Ups

 

C:

Bring Sally Up (w. BB)

0 Kommentare

WOD @crossfitbulach - 21. August 2018

 

WU:

3min DU

Then 3 Rounds

5 FS (slow down/fast up)

5 FS (3sec pause in bottom position)

5 FS (1 1/2)

 

A:

Front Squats

4x6 Reps @ 80% 1RM (11/4 Squats) 

 

B:

4 Rounds

200m Farmers Walk (22.5/15kg)

10 Front Squats w. KB (22.5/15kg)

20 KB Snatch (22.5/15kg)

 

C:

Tabata Pull Up Hold 

 

0 Kommentare

WOD @crossfitbulach - 20. August 2018

 

WU:

500m Row

Then 2 Rounds

10 Good Mornings (w. BB)

10 Deadlifts (w. BB)

10 Front Rack lunges (w. BB)

 

A:

Deadlift 20-15-10-5 

(55, 65, 80, 90% of 1RM) 

 

Btw. Sets Weighted Dips 5 Reps 

 

B:

30min EMOM

Odd: Max. Du in 30sec

Even: 12 Power Sntach (65/45) 

 

C:

Rest of Time Stretch 

 

0 Kommentare

WOD @crossfitbulach - 19. August 2018

 

Buy In:

12 tire strikes w. sledge hammer (slam balls)

5 tire flips (alternative w. BB)

12 burpees 

 

then for time:

 

400m farmers carry (as heavy as possible)

100 wall balls 20/14

400m farmers carry

100 push press 20/15

400m farmers carry

100 sit ups

 

400m farmers carry

 

0 Kommentare

WOD @crossfitbulach - 18. August 2018

 

 

Wu: 400m Run   

                                                

8min AMRAP                       

10 KB Swings (light)          

10 Sumo Deadlift Highpulls (KB light)

10 Burpees high Jumps

 

A: Tempo Front Squat 22X1

7-7-7-7-7

 

B: 15.5 w. 45/30

27 cal row

27 thrusters

21 cal row

21 thrusters

15 cal row

15 thrusters

9 cal row

9 thrusters

 

C: 3 x 8-10 bottom up KB presses

 

0 Kommentare

WOD @crossfitbulach - 17. August 2018

WU:

500m Row

Then 2 Rounds

5 Hang Clean Pull

5 Hang Power Clean

5 Hang Clean

5 Jerk 

 

A: 

Hang Clean + Jerk

Work up to todays heavy 1 + 2 

 

B:

„Team WOD Friday“

in Teams of 3 lift 15'000kg

Use Deadlift, Bench press and Back squats

 

C: 

Rest of time Stretch

0 Kommentare

WOD @crossfitbulach - 16. August 2018

WU:

2 Rounds of

250m Row

20m Crab walk

20m Bear crawl

10 Shoulder taps

 

A: 

Strict Press

Work up to todays 1RM

 

B:

Then perform every 30sec for 8min 

1x Strict press + 1x Push press + 1x Push Jerk

@ 80% of A

  

B:  

Three sets for max reps of:

60 seconds of Wall Ball Shots (20/16)

60 seconds of Kettlebell Swings (24/16 kg)

60 seconds of Box Jumps

60 seconds of Push Press (40/30kg)

60 seconds of Rowing (for Calories)

Rest 60 seconds

 

C:  

Rest of time MU practice

 

0 Kommentare

WOD @crossfitbulach - 15. August 2018

WU:

5min AMRAP

200m Row

5 Push Ups

5 Strict Pull Ups

5 Burpees

 

A: 

Bench Press w. DB

Work up to todays 5RM

  

B:  

3 Rounds for Time

10 Burpees

15 Wall Balls

20 Dips

 

C: 

Rest of time Stretch

0 Kommentare

WOD @crossfitbulach - 14. August 2018

WU: 

500m Row

Then 3 Rounds w. BB

5 Good mornings

5 Back Squats (slow down/fast up)

5 Back Squats (3sec pause in bottom position)

5 Back Squats (1 1/2)

 

A: 

Back Squats

Work up to todays 3RM (w. 3sec pause in bottom position)

 

Btw. Sets max. weighted Push ups

 

B:   

60 Double-Unders

30 Alternating Dumbbell Snatches (22,5/15kg)

30 Pull-Ups

40 Double-Unders

20 Alternating Dumbbell Snatches (22,5/15kg)

20 Pull-Ups

20 Double-Unders

10 Alternating Dumbbell Snatches (22,5/15kg)

10 Pull-Ups

0 Kommentare

WOD @crossfitbulach - 13. August 2018

 

WU:

400m Run

Then 2 Rounds

5 High Hang Snatch pull

5 High Hang Power Snatch

5 High Hang Snatch

5 Snatch

 

A: 

High Hang Snatch + Full Snatch

Work up to todays heavy 1 + 1

 

B:  

12min AMRAP

6 HSPU

8 Alternating KB Cleans (32/24)

10 Box jump overs

 

C:

Rest of time Hammer Curls + Skull crushers

 

0 Kommentare

WOD @crossfitbulach - 12. August 2018

 

 

WU: Workout preparation

 

A: Some time with the girls (for time)

 

20 Pull-Ups

20 Push-Ups

20 Sit-Ups

20 Air Squats

 

400 meter Run

21 Kettlebell Swings (24/16)

12 Pull-Ups

15 Thrusters (45/30)

 

400 meter Run

15 Overhead Squats (45/30)

20 Ground-To-Overheads (45/30)

 

400 meter Run

30 Box Jumps

30 Wall Balls (20/14)

  

0 Kommentare

WOD @crossfitbulach - 11. August 2018

 

WU: Rowing game

 

A: Bench Press

1. 5 x 5

2. max w. 20/15

 

B: For time

400 m run

25 strict pull ups

50 box jumps

50 DL w. 70/50

50 sit ups

50 KB push press

50 wall balls

25 strict pull ups

400 m run

 

0 Kommentare

WOD @crossfitbulach - 10. August 2018

WU:

300 SU

Then 2 Rounds

5 Clean Pull

5 Power Clean

5 Push Press

5 Thrusters

 

A: 

Cluster

Work up to todays 3RM 

 

B:

„Team WOD Friday“

3 Rounds for time in Teams of 2

800 Meter Run (together)

80 DB C&J (22.5/15)

80 Push-Ups

80 Lunges

0 Kommentare

WOD @crossfitbulach - 09. August 2018

WU:

800m Run

Then 2 Rounds

5 BTN Press

5 BTN Push Jerk

5 OH squat

5 Snatch balance

 

A: 

BTN Jerk + OH squat

Work up to todays 1 + 1

 

Btw. Sets max. Strict Pull ups

  

B:  

12min AMRAP

25/15 Calories Row

20 V-Ups

15 Wall Balls (20/16)

 

C:  

Bring Sally up w. BB

0 Kommentare

WOD @crossfitbulach - 08. August 2018

WU:

7min AMRAP

10 Jumping Jacks

10 KB swings (light)

10 SDHP w KB (light)

10 Shoulder taps

 

A: 

Handstand hold / walk practice

(rookies practice hold / advanced walk practice)

  

B:  

‚Tabata this’ 

 

Tabata Row

Tabata Air Squats

Tabata Pull ups

Tabata Push ups

Tabata Sit ups

0 Kommentare

WOD @crossfitbulach - 07. August 2018

WU: 

400m Run

Then 2 Rounds

10 Snatch Pull (Hang)

10 Muscle Snatch (Hang)

10 Power Snatch (Hang)

10 Snatch w. 3 sec pause in bottom position (Hang)

 

A: 

Hang power Snatch

Work up to todays 1RM

 

 

B:   

Every 5 minutes, for 30 minutes (6 sets) for times:

Run 400 Meters

8 Strict Pull-Ups

12 Toes to Bar

16 Push-Ups

 

0 Kommentare

WOD @crossfitbulach - 06. August 2018

WU:

3min AMRAP easy Row

Then 3 rounds of

6 Front squats (slow down/fast up)

6 Front squats (5sec pause in bottom position)

6 Front squats (1 1/2)

 

A: 

Front squats

Work up to todays 5RM

 

B:

3x7 reps @ 55% of A

 

C:  

3 Rounds for time

400m Run

15 Goblet Squats

 

D: Rest of time rope climb practice

0 Kommentare

WOD @crossfitbulach - 04. August 2018

 

Wu: 400m Row & Partner in plank x 2 & 15 m bear crawl 

                                                

A: Weighted push ups 

work slowly up and then 

5 x 7 with max weight

 

B: In teams of 2:

800 m run together

100 KB Swings 24/16

100 KB Thrusters 24/16

150 Sit ups

150 DU's

100 SDLHP 24/16

100 Box jump overs

 

ACC: 3 x 8-10 BB bent over row

 

0 Kommentare

WOD @crossfitbulach - 03. August 2018

 

WU: 8min AMRAP

20m easy Run

10 Good mornings w. BB

10 Squats w. BB

10 Deadlifts w. BB

 

A: Deadlift

Work up to todays 8RM

 

B: „Filthy fifty“

50 Box jumps

50 Jumping Pull ups

50 KB Swings (24/16)

50 Walking Lunges

50 Knees 2 elbows

50 Push Press (20/15kg)

50 Back extension

50 Wall Balls (20/16)

50 Burpees

50 DU / 150 SU

 

0 Kommentare

WOD @crossfitbulach - 02. August 2018

 

WU: 100 Jumping Jacks

Then 2 Rounds

10 Snatch Pull

10 Muscle Snatch

10 Power Snatch

10 Snatch

 

A: Snatch + Snatch Balance

Work up to todays 1 + 2

 

Btw. Sets max. DU

  

B:  15min AMRAP

15 DB Thrusters (17.5 / 12.5kg)

15 Cal Row

 

C: Tabata Plyo Push ups

 

0 Kommentare

WOD @crossfitbulach - 01. August 2018

 

HAPPY BIRTHDAY SWITZERLAND! 

 

Enjoy your rest day and celebrate!

0 Kommentare

WOD @crossfitbulach - 31. Juli 2018

 

WU: 400m Run

Then 2 Rounds

10 CleanPull

10 Muscle Clean

10 Clean

10 Push Jerk

 

A: Clean + Jerk 

Work up to a heavy 2 + 1

 

Btw. Sets max. Shoulder taps

 

B: For time

10 HSPU

20 T2B

30 Burpees

40 Box jumps

50 Dips

60 Push Ups

70 Pull Ups

80 Sit Ups

90 Squats

100 DU

 

0 Kommentare

WOD @crossfitbulach - 30. Juli 2018

WU: 3min AMRAP Single unders

Then 2 rounds of

10 Good mornings

10 Back squats

10 Back rack reverse Lunges 

 

A: 

Back squats

Work up to todays 3RM

 

B:  

Teams of 2 

100 Shoulder 2 OH (40/30kg)

100 Wall Balls

100 KB Cleans

100 Cal Row

 

C: Rest of time kipping/butterfly Pull up or Bar/Ring MU practice

 

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