WOD @crossfitbulach - 20. November 2018

 

WU:

500m Row

Then 2 Rds with BarBell

7 Good Mornings

7 Front Squats

7 Deadlifts

7 Front Rack Lunges

 

Then work up to 65% of your 1RM Front Squat (10min)

 

A:

Every 2 minutes, for 10 minutes (5 sets):

Tempo Front Squat @ 32X1

Set 1 / 3 reps @ 65% of 1RM Front Squat

Set 2 / 2 reps @ 70%

Set 3 / 2 reps @ 75%

Set 4 / 1 rep @ 80%

Set 5 / 1 rep @ 85%

 

B:

15min AMRAP

10 WallBalls (20/14)

15 T2B

20/17 Cal Row

 

C:

Tabata L-Sit Hold

 

0 Kommentare

WOD @crossfitbulach - 19. November 2018

 

REGULAR

 

WU:

5min AMRAP

10 KB Swings

10 Shoulder Press w. KB

10 Shoulder Taps

10 DU / 20 SU

 

A:

Push Press + Power Jerk

Work up to todays heavy 2 + 1

 

B: 

5min AMRAP

10 Ground to OH (115/95)

10 Push Ups

 

Then 2min Rest

 

5min AMRAP

10 Box Jumps

10 Pull Ups

 

Then 2min Rest

5min AMRAP

 

10 Alternating DB Snatch (22.5/15Kg)

10 Dips

 

C:

Tabata Handstand Hold

 

METCON

 

WU:

100 JJ

then

5-5, 10-10, 15-15 jumps over partner (in plank)

 

A:

20 min AMRAP

5 Burpees

10 Pull Ups

15 KB Thrusters

20 KB Swings

25 Goblet Squats

30 Sit Ups

 

B:

1-2-3-4..... 20 Band Pulls

20-19-18-17...1 Push Ups

 

C:

10 Rounds

10 MT Climbers per leg

10 Sit Ups

 

STRONG

 

WU:

Jumping Lunges & Single Leg Jumps

60 Jumping Lunges (30 each side)

30 Single Leg Box Jumps (15 each side)

 

A:

Back Squat at 30X0

Find your 1RM!

 

Then for time:

 

90% x 2 Reps

85% x 3 Reps

80% x 4 Reps

75% x 5 Reps

70% x 6 Reps

65% x 7 Reps

60% x 8 Reps

55% x 9 Reps

50% x 10 Reps

 

B:

Core

16 Rounds Tabata

Plank - Side plank R - Side plank L - Hollow Hold

 

0 Kommentare

WOD @crossfitbulach - 18. November 2018

WU:

Warm up and Mobility for WOD 

 

A:

'The Iron Triathlon'

1 - 20 Reps of Linda

Deadlift (1.5x Bodyweight)

Bench Press (1x Bodyweight)

Squat Clean (0.75x Bodyweight)

(1 Rep, 1 Rep, 1Rep, 2 Rep, 2 Rep, 2 Rep....20 Rep, 20 Rep, 20 Rep...TIME)

 

B:

Rest of time Cool Down and Stretch

0 Kommentare

WOD @crossfitbulach - 17. November 2018

 

WU:

500m Row 

Then 2 Rds

10 KB Swings

10 Goblet Squats

10 Deadlifts w. KB

 

A:

Turkish Get Up

Work up to todays 1RM (each side)

 

B:

20min AMRAP in Teams of 2

10 Front Squats (165/115)

20 Chest to Bar Pull-Ups

30 Push Ups

40 KB Squat Snatch (24/16)

50 Box Jumps

40 KB Squat Snatch (24/16)

30 Push Ups

20 Chest to Bar Pull-Ups

10 Front Squats (165/115)

 

C: 

Rest of time Stretch

0 Kommentare

WOD @crossfitbulach - 16. November 2018

 

REGULAR

 

WU:

500m Row

Then Warm up and Mobility for all movements (10min)

 

A:

'Hero Day'

'The Seven'

Seven rounds for time of:

7 Handstand push-ups

7 Thrusters (135/95)

7 Knees to elbows

7 Deadlifts (245/165)

7 Burpees

7 KB Swings (32/24)

7 Pull-ups

 

B: 

Rest of Time Stretch

 

METCON

 

WU: 

3 Rounds

40 SU's

30 m Bear Crawl

20 Squats

10 Burpees

 

A:

For Time

100 Squats

100 Sit Ups

100 KB Swings

75 Squats

75 Sit Ups

75 KB Swings

50 Push Ups

50 Sit Ups

50 Lunges

25 Push Ups

25 Sit Ups

25 Lunges

 

B: 

Wall Sit Tabata

 

0 Kommentare

WOD @crossfitbulach - 15. November 2018

WU:

5min AMRAP

150m Row

5 Shoulder Press w. BB

5 Snatch Balance w. BB

5 OH Squats

 

A:

OH Squat

Work up to todays 3RM (2sec down / 1sec pause in bottom position)

 

B:

4min AMRAP,

50DU / 150 SU

25/20 Cal Row

Max Thrusters unbroken (95/65)

Then 2min Rest

 

4min AMRAP

50DU / 150 SU

25/20 Cal Row

Max Thrusters unbroken (115/80)

Then 2min Rest

 

4min AMRAP

50DU / 150 SU

25/20 Cal Row

Max Thrusters unbroken (135/95)

 

C:

Tabata bottom of Dip hold

0 Kommentare

WOD @crossfitbulach - 14. November 2018

 

REGULAR

 

WU:

5min AMRAP

20 Jumping Jack

15 Air Squats

10 Good Morning into Squat w. BB

5 Inch Worm w. Push Up

 

A:

Back Squat

Work up to todays heavy 2RM (3sec down / 2sec pause in bottom position)

 

B: 

18min AMRAP

30 Push Press (95/65)

30 Box Jumps (24/20)

30 Push ups

30 Toes to Bar

 

C:

Rest of time Stretch

 

METCON

 

WU:

600 M Row

30 Dislocates

15 Baby Burpees

 

A: 

30 min AMRAP

10 Burpees

20 Push Ups

30 Sit Ups

40 (Goblet) Squats

50 Sec Plank

 

B:

10 Rounds

10 KB Swings

2 Burpees over the KB

 

C: 

3 x max Handstand Hold

3 x max Bar hang

 

0 Kommentare

WOD @crossfitbulach - 13. November 2018

 

WU:

500m Row

Then 2 Rds with BarBell

8 Snatch Grip Deadlifts

8 Snatch Pull

8 Muscle Snatch

8 Power Snatch

8 Squat Snatch

Then work up to 68% of your 1RM Snatch (10min)

 

A:

14min EMOM

Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (68-71-74%)

Minute 4: Rest

Minutes 5-6-7: 2 Squat Snatches (78-81-84%)

Minute 8: Rest

Minutes 9-10-11: 1 Squat Snatch (88-90-92%)

Minute 12: Rest

Then Not for Time:

3 Singles (92-94-96%)

 

B:

4 Rds for Time:

6 Power Snatch (115/95)

8 Bar Facing Burpees

10/7 Calorie Row

 

C:

Tabata Plank

0 Kommentare

WOD @crossfitbulach - 12. November 2018

REGULAR

 

WU:

500m Row

Then 3 Rounds of

5 Clean Grip Deadlifts w. BB

5 Clean Pull w. BB

5 Power Snatch w.BB

5 Front Squats

 

A:

Clean + Front Squat

Work up to todays heavy 1 + 2

Then

10min EMOM

Same Complex @80% of A

 

B:

On the 3:00 x 5

13/10 Cal Row

15 Box Jumps

1min DU / SU

(Rest time that is left)

 

C:

Rest of time Stretch

 

METCON

 

WU:

5' Rope jumping

 

A:

5' AMRAP

5 Squats

5 Push Ups

5 Sit Ups

 

B:

For Time

1000 m row

& 3 rounds

50 Push Ups

50 Goblet Squats

50 Sit Ups

50 KB Thrusters

50 Mountain Climbers

 

C:

3 x 10 Chin Ups

 

STRONG:

 

WU:

3 Rds - 1 Rep each:

L-Sit Rope Clims

Legless Rope Climbs

Rope Climbs

 

A: OK

3 x 7 - 5 - 3 - 1

A1: Deadlift

A2: Bench Press

Abwechseln zwischen A1 und A2, 60' pause wuschen A1 und A2.

Gewichte steigern, nach jedem Set.

 

B: WORKOUT

10' AMRAP

5 Bench Press @60/40

5 Strict Pull Ups

0 Kommentare

WOD @crossfitbulach - 11. November 2018

 

WU:

Warm up and Mobility for WOD 

 

A:

'The 100 Rds Challenge'

100 Rounds for Time

1 Muscle Up // Scale: 1 Pull Up + 1 Dip

2 Squat Snatch @ 50% of 1RM

3 Burpees

 

B:

Rest of time Cool Down and Stretch

 

0 Kommentare

WOD @crossfitbulach - 10. November 2018

 

WU:

500m Row

Then 2 Rounds:

10 Squats

10 Push Ups

10 KB Swings

10 KB Push Press

 

A:

Hang Power Snatch

Work up to todays 1RM

 

B:

20min AMRAP in Teams of 2

2 Wall Ball Shots (20/14 lb) - Partner 1

2 Synchronized Burpees

2 Wall Ball Shots (20/14 lb) - Partner 2

2 Synchronized Burpees

4 Wall Ball Shots (20/14 lb) - Partner 1

4 Synchronized Burpees

4 Wall Ball Shots (20/14 lb) - Partner 2

4 Synchronized Burpees

6 Wall Ball Shots (20/14 lb) - Partner 1

6 Synchronized Burpees

6 Wall Ball Shots (20/14 lb) - Partner 2

6 Synchronized Burpees

etc...

 

C: 

Rest of time Stretch

0 Kommentare

WOD @crossfitbulach - 09. November 2018

 

REGULAR

 

WU:

500m Row

Then Warm up and Mobility for all movements (10min)

 

A:

'Hero Day'

'Dork'

6 Rounds for Time

60 DU / 120 SU

30 KB Swings (24/16kg)

15 Burpees

 

B: 

Rest of Time Rope Climb practice

 

METCON

 

WU: 

5 Min Jump over/crawl under the partner

 

A:

3 Rounds

1 Min KB Swings

30 Sec Plank

1 Min KB Deadlifts

30 Sec Plank

1 Min Goblet Squats

30 Sec Plank

1 Min KB Lunges

90 Sec Rest

 

B: 

In Teams of 2 

200 Wall Balls for time

 

Both perform 2 Burpees every 2 min

 

C: 

Tabata Push Ups

 

 

 

0 Kommentare

WOD @crossfitbulach - 08. November 2018

 

WU:

5min AMRAP

20 DU / 40 SU

10 Good Mornings w. BB

10 Back Squats w. BB

10 Jumping Squats

 

A:

Back Squat

Work up to todays 5RM w. 2sec pause in bottom position

 

B:

15min AMRAP

10 Wall Balls (20/16)

10 T2B

10 Push Ups

10 V-Ups

 

C:

Tabata hollow hold

0 Kommentare

WOD @crossfitbulach - 07. November 2018

 

REGULAR

 

WU:

500m Row

5 Romanian Deadlifts

5 Clean Pulls

5 Muscle Clean

5 Front Squats 32X1

3 Power Clean to Front Squat

2 sec pause in receiving position, 

each rep. a little deeper

5 Hang Squat Cleans

 

 

A:

Squat Clean

Work up to 80% of 1RM

Then

13min EMOM Squat Clean

Every 30 sec 1 rep @80% of 1RM

 

B: 

Birthday WOD KOK SUE 07.11.1992

With vest

26 cal row

26 DL 100/70

26 DU

26 HSPU

26 DU

26 squats

26 DU

26 push ups

26 DU

26 burpees 

 

 

C:

Rest of time Stretch

 

METCON

 

WU:

Row twice 300 m with partner in Plank

 

A:

15 Min AMRAP

15 hand to hand KB Swings

15 HR Push Ups

15 Burpees over the KB

 

B:

For Time

5 Burpees

10 Strict Pull Ups

20 Wall Balls

30 Cal Row

20 Wall Balls

10 Strict Pull Ups

5 Burpees

 

C:

300 M Farmers Carry

 

0 Kommentare

WOD @crossfitbulach - 06. November 2018

 

WU:

3 Rounds of

30 DU / 60 SU

12 Strict Press w. KB (light)

10 KB Thrusters (one armed)

8 KB Cleans (one armed)

 

A:

Push Press

Work up to todays 1RM (20min)

 

B:

21 - 15 - 9

Hang Power Clean (95/65)

T2B

Directly into

15 - 12 - 9

Hang Power Snatch (95/65)

Burpees o. Bar

 

C:

Tabata L-Sit Hold

 

0 Kommentare

WOD @crossfitbulach - 05. November 2018

REGULAR

 

WU:

500m Row

then 3 Rounds

10 Good Mornings w. BB

10 Deadlifts w. BB

10 Jumping Squats

 

A:

Deadlift

10 reps @ 55% of 1-RM

10 reps @ 65%

Rest 2-3 minutes between sets. 

Then

Three sets of:

Pause Deadlifts 8 reps @ 70%

(pause 2 seconds at mid-patella)

Rest 2-3 minutes between sets

 

B:

3 Rounds for Time

20 HSPU

20 KB Snatch

20/15 Cal Row

 

C: Bring Sally up w. 2x KB

 

METCON

 

WU:

80 JJ, 30 M Bear Crawl, 20 Dislocates, 10 Burpees

 

A:

100 KB swings for time, 10 Burpees whenever you stop

 

B:

15 m EMOM

1) 15 DB Thrusters

2) 15 Push Ups

3) 15 Goblet Squats

 

C:

For time, 3 Rounds

20 Box Jump overs

10 Pull Ups

5 DB Squat Clean

 

0 Kommentare

WOD @crossfitbulach - 04. November 2018

 

WU:

Warm up and Mobility for WOD 

 

A:

10 Rounds for time:

5 Strict Chest-to-Bar Pull-ups

10 Dumbbell Movements* (27.5/15.5)

15 V - Ups

20 DU / 40 SU

*Dumbbell Movements:

Rd 1: DB Push Press

Rd 2: DB Burpees

Rd 3: DB Power Cleans

Rd 4: DB Floor Press

Rd 5: DB Lunge

Rd 6: DB Front Squat

Rd 7: DB Bent Over Rows

Rd 8: DB Snatch

Rd 9: DB Deadlifts

Rd 10: DB Thrusters

 

B:

Rest of time Cool Down and Stretch

 

0 Kommentare

WOD @crossfitbulach - 03. November 2018

 

WU:

500m Row

Then 2 Rounds:

10 Squats

10 Push Ups

10 KB Swings

 

A:

Hang Squat Clean

Work up to todays 2RM 

Then 8min EMOM

3 Hang Power Cleans (Squat) @85%

 

B:

25min AMRAP

Teams of 3:

30 Hang Power Snatch (95/65)

(At the same time 1 Athlete must hold (135/105) OH, 1 Athlete Rest)

30 HSPU

(At the same time 1 Athlete must HS Hold, 1 Athlete Rest)

30 Front Squats (96/65)

(At the same time 1 Athlete must hold (135/105) Front Rack in Squat, 1 Athlete Rest)

30 Sit Ups

(At the same time 1 Athlete must hollow hold, 1 Athlete Rest)

 

*You can rotate as often as you like. Each time one of the working athletes stops working the other must stop too

 

C:

Rest of time stretch

 

0 Kommentare

WOD @crossfitbulach - 02. November 2018

 

REGULAR

 

WU:

500m Row

Then Warm up and Mobility for all movements (10min)

A:

'Benchmark Day'

'Angie'

For Time

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Air Squats

 

B: 

Rest of time Split or Push Jerk practice and build up

 

METCON

 

WU:

Foam Roller & Mobility Exercises

 

A:

45 min AMRAP

400 M Run/Row

21 Sit Ups

400 M Run/Row

21 Push Ups

400 M Run/Row

21 Box Jumps

400 M Run/Row

21 Burpees

 

B: 

2 min bar hang 

Relax the spine completely

 

 

 

0 Kommentare

WOD @crossfitbulach - 01. November 2018

 

WU:

5min AMRAP

20 DU / 40 SU

10 Good Mornings w. BB

10 Front Squats w. BB

10 Front Rack Lunges

 

A:

Front Squat

Work up to todays 2RM

Then 6min EMOM @80% of A

5 Front Squats

 

B:

21-15-9-3

Ring Dips

Push Ups

Wall Balls

 

C:

Tabata L-Sit Hold

 

0 Kommentare

WOD @crossfitbulach - 31. Oktober 2018

 

REGULAR

 

WU:

500m Row

Then 3 Rounds of

5 Snatch Grip Deadlifts w. BB

5 Snatch Pull w. BB

5 Muscle Snatch w. BB

5 Power Snatch w.BB

 

A:

Snatch Grip Deadlift + Snatch Pull + Power Snatch

Work up to todays heavy 3 + 2 + 1

Then perform 5x 4 + 3 + 2 @ 75% 

 

B: 

12min AMRAP

3 Thrusters (95/65)

3 Burpees

3 Pull Ups

6 Thrusters (95/65)

6 Burpees

6 Pull Ups

9 Thrusters (95/65)

9 Burpees

9 Pull Ups

....

 

C:

Rest of time Stretch

 

METCON 

 

WU:

Burpees over the partner

1-1, 2-2, 3-3, 4-4, 5-5, 6-6

 

Mini Band Walks

 

A:

100 KB/DB Thrusters for time 

 

B:

HALLOWOD

10 Burpees

31 KB Swings 24/16

10 Burpees

31 Box Jumps

10 Burpees

31 Push Press 30/25

10 Burpees

31 Pull Ups

10 Burpees

31 Ball Slams

10 Burpees

31 KB Deadlifts

1031 m Row

 

C: 

300 m Farmers Carry

0 Kommentare

WOD @crossfitbulach - 30. Oktober 2018

 

WU:

3 Rounds of

200m Row

16 Push Press w. KB (light)

12 KB Swings (light)

8 Shoulder Taps

 

A:

Shoulder Press

Work up to 80% of your 1RM

Then perform

2×5 @ 80%

2×4 @ 85%

2×3 @ 90%

 

B:

5 Rounds (4min Cap each)

15 Chest to Bar Pull-Ups

18 Dumbbell Snatches (50/35)

15/12 Calorie Assault Bike

*After Time Cap has ended next Round starts immediately

 

C:

Tabata Wall Sit Hold

0 Kommentare

WOD @crossfitbulach - 29. Oktober 2018

 

REGULAR

 

WU:

200 Single unders

then 3 Rounds

10 Good Mornings w. BB

10 Back Squats w. BB

10 Front Rack Lunges

 

A:

Back Squat

Work up to todays 2RM

Then 6min EMOM @80% of A

5 Back Squats

 

B:

For time:

13-11-9-7-5-3

HSPU

Box Jump overs

Ground to OH

 

C: Tabata Plank

 

METCON

 

WU: 

5 X 100 M row & 5 Burpees over the rower

 

A: 

10 Rounds

20 KB Swings

10-9-8-7-6-5-4-3-2-1 Push Ups

 

12' cap

 

B: 

Burpees – 30 secs / rest 30 secs

Slow Mountain Climbers – 30 secs

 

Goblet Squats – 30 secs

Sit & Press – 30 secs

KB Deadlifts – 30 secs

Fast Mountain Climbers – 30 secs

Thrusters - 30 secs

Sit Ups - 30 secs

 

Add another exercise each round

 

C: 3 x 8-10 weighted pull ups / negative pull ups

 

STRONG

 

WARM UP:

– You can break it into sets as needed. Complete the whole thing 2 – 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

 

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

 

 

STRENGTH:

Alternate between A1 and A2

A1: Back squat – 3 x 9 @ 65-70%

 

A2: Power Clean - 3 x 9 @ 40-50%

 

STRONGMAN:

- Barbell @120% 1RM Back Squat

- Use heavy DB

- Use Clips to safe the weight

 

3 Rrounds:

20m Barbell Backrack-Walk

20m Farmer-Walk

20m DBall-Walk

2 min Rest

 

CORE:

4 rounds of:
10 x V-up
10/side x Side plank lifts

10/side x Side plank twists
10 reps x Hollow rock

0 Kommentare

WOD @crossfitbulach - 28. Oktober 2018

 

WU:

Warm up and Mobility for all movements (10min)

 

A:

7min EMOM

5 Wall Balls

5 Push ups

(both in 1min)

 

3min Rest

     

7min AMRAP

200m Row/Bike/Ski

10 Hang power Cleans (60/45)

10 HSPU

10 Dips

 

3min Rest

 

7min EMOM

7 Thrusters

7 Bar facing Burpees


3min Rest


7min AMRAP

20 Shuttle Sprints

10 Hang power Snatch (60/45)

10 Box Jumps

10 Toes To Bar


C:

Rest of time:

Death by Pull ups

(Double the amount of Pull ups

every minute, start at 4)

0 Kommentare

WOD @crossfitbulach - 27. Oktober 2018

 

WU:

500m Row

Then 2 Rounds:

10 Squats

10 Push Ups

10 KB Swings

 

A:

Turkish get ups

Work up to todays 2RM (2 Reps each side)

 

B:

25min AMRAP

Teams of 2:

100 DU / 200 SU

80 KB Swings

60 Box Jump overs

40 Goblet Squats

20 Push ups

(only one athlete working at a time)

 

C: 

Stretch

0 Kommentare

WOD @crossfitbulach - 26. Oktober 2018

 

REGULAR

 

WU:

100 Jumping Jacks

then 3 Rounds w. BB

5 Snatch Pulls

5 Muscle Snatch

5 BTN Press

5 Snatch balance

 

A:

Snatch Pull + Snatch

Work up to todays heavy 2 + 1

Then drop down to 75% and perform:

10min EMOM

2x Snatch Pull + 1x Squat Snatch

 

B:

'Open Day'

'13.4'

7min AMRAP

3 Cleand and Jerk (60/45)

3 T2B

6 Cleand and Jerk (60/45)

6 T2B

9 Cleand and Jerk (60/45)

9 T2B

....

 

C:

Rest of time stretch

 

METCON

 

WU:

8' AMRAP

8 Squats

8 Push Ups

8 light KB Swings

 

A:

Three rounds for time:

500 Meter Row

21 Kettlebell Swings

12 Burpees

 

Rest until relatively recovered, and then…

 

B:

Three sets of:

20 Goblet Squats

Rest 30 seconds

20 KB Glute Bridges 

Rest 30 seconds

Side Plank x 45 seconds each side

Rest 30 seconds

 

C:

Weighted Wall Sit Tabata

 

0 Kommentare

WOD @crossfitbulach - 25. Oktober 2018

 

WU:

5min AMRAP

10 Good mornings w. BB

10 Shoulder Press w. BB

10 OH Squats w. BB

5 Snatch balance w. BB

 

A:

OH Squat

Work up to 80% of your 1RM

Then perform

2×4 @ 80%

2×3 @ 85%

2×2 @ 90%

 

B:

3 Rounds For Time:

25 Deadlifts (100/70)

15 Toes to Bar

25 Box Jumps

15 Chest to Bar Pull-Ups

 

C:

Rest of time Stretch

 

0 Kommentare

WOD @crossfitbulach - 24. Oktober 2018

 

REGULAR 

 

WU:

5min AMRAP

200m Row

10 Good Mornings w. BB

10 Deadlifts w. BB

10 Front Squats w. BB

 

A:

Deadlift

Work up to 85% of your 1RM

Then perform

3×3 @ 85%

3×2 @ 90%

3×1 @ 95%

 

B: 

12min AMRAP

2 Push Presses (60/45)

2 Toes to Bar 

2 Box Jump Overs 

4 Push Presses (60/45)

4 Toes to Bar 

4 Box Jump Overs 

.....

 

C:

Rest of Time Handstand Walk practice

 

METCON

 

WU:

100 JJ, then KB game

 

A:

For time

50 Kettlebell Swings

40 Walking Lunges with Farmer’s Carry

30 Burpees

20 Dumbbell or Kettlebell Thrusters

10 Weighted Strict Pull-Ups

20 Dumbbell or Kettlebell Thrusters

30 Burpees

40 Walking Lunges with Farmer’s Carry

50 Kettlebell Swings

 

B:

150 m FR carry

150 m OH carry

0 Kommentare

WOD @crossfitbulach - 23. Oktober 2018

 

WU:

5min AMRAP

20 DU

15 Squats

10 KB Swings

5 Burpees

 

A:

Back Squat

Work up to 80% of your 1RM

Then perform

2×4 @ 80%

2×3 @ 85%

2×2 @ 90%

 

B:

4 Rounds for Time

21 Wallballs (20/16/14)

18 Alternating Dumbbell Snatches (22.5/15kg)

15/12 Calorie Row

Rest 1 Minute Between Rounds

 

C:

Tabata Pull up Hold

0 Kommentare

WOD @crossfitbulach - 22. Oktober 2018

 

REGULAR

 

WU:

100 Jumping Jacks

then 3 Rounds w. BB

5 Clean Pulls

5 Muscle Cleans

5 Front Squats 

5 Good mornings 

 

A:

Clean Pull + Clean

Work up to todays heavy 2 + 1

 

B:

For time:

500 Meter Row

20 Ground to Overhead (50/30)

30 Ring Dips

500 Meter Row

30 Ring Dips

20 Ground to Overhead (50/30)

500 Meter Row

 

METCON

 

WU: 

3 rounds

200 m row

10 Air Squats

5 Burpees

 

A: 

15' AMRAP

15 Burpees

15 Sit Ups

15 Box Jumps

 

B: 

12' EMOM

4 KB Deadlifts

4 DB or KB Push Press

4 Box Jumps

 

C:

3 rounds for time

50 Alternating Lunges

40 Sit Ups

30 KB swings 24/16

20 Squats

10 Burpees

 

STRONG

 

A: Deadlift

Find yout 1RM of the Day

10 x 10 Deadlift (Unbroken) @100/80 (Scale if needed to 60% of 1RM - 60 sec Rest between sets - Tempo 30X0)

 

B: 10 min AMRAP @ 30/20 kg Barbell

10 Bent Over Row

10 Power Cleans

10 Push Press

(fast and explosiv - each 10 Reps unbroken, if not possible, scale the weight)

 

Accessory:

100 Push Ups

(on each rest preform 8 Strict wide grip pull ups)

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WOD @crossfitbulach - 21. Oktober 2018

 

WU:

Warm up and Mobility for all movements

 

45min AMARAP

400m Run

10 Dips

20 Push Ups

30 Wall Balls

40 Push Press w. BB (20/15)

50 Sit Ups 

60 Squats

70 Front rack lunges w. BB (20/15)

140 DU / 280 SU

 

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WOD @crossfitbulach - 20. Oktober 2018

 

WU:

Warm Up and mobility for WOD

 

Teams of 3 

For Time:

150 Thrusters (45/30)

150 Burpees

150 Pull Ups

150 KB Swings

150 Box Jumps

(one athlete must always row for Cal, one working on the Reps, one is resting)

 

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WOD @crossfitbulach - 19. Oktober 2018

 

WU:

Warm Up and mobility for WOD

 

A:

‘Hero Day’

'Zachary Tellier'

For Time

10 Burpees

 

10 Burpees

25 Push-Ups

 

10 Burpees

25 Push-Ups

50 Lunges

 

10 Burpees

25 Push-Ups

50 Lunges

100 Sit-Ups

 

10 Burpees

25 Push-Ups

50 Lunges

100 Sit-Ups

150 Air Squats

 

B:

Rest of time stretch

 

METCON

 

WU:

80 JJ

40 Air Squats

20 Push Ups

10 Pull Ups

5 Burpees

 

A:

10' AMRAP

5 Burpee Pull Ups

10 Box Step Ups 

15 Wall Walks

 

B:

For Time

100 Air Squats

100 Walking Lunges

100 KB Deadlifts

50 Push Ups

50 Box Jumps

50 Alternating KB Swings

25 Burpees

25 Wall Balls

25 Sit Ups

 

C: 

Plank Tabata

 

 

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WOD @crossfitbulach - 18. Oktober 2018

 

WU:

5min AMRAP

10 Squats w. BB

10 Good mornings w. BB

10 Squat jumps

 

A:

Back Squats

5x3 @ 75% of 1RM (with 2sec pause in bottom position)

 

B:

3 Rounds For Time:

15 Toes to Bar

12 Pull Ups

9 Hang Power Cleans (70/50kg)

 

C:

Rest of time Stretch

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WOD @crossfitbulach - 17. Oktober 2018

 

REGULAR 

 

WU:

5min AMRAP

20 Jumping Jacks

10 Push press w. BB

10 Push Jerk w. BB

5 Split Jerk

 

A:

Split Jerk

Work up to todays 1RM

Then:

5x1 @ 80%

3x1 @ 85%

 

B: 

3 Rounds

500m Row

21 Burpees

 

C:

Tabata Push ups

 

METCON

 

WU:

Row 600 m

5' Burpees over the partner 1-1, 2-2, 3-3 etc. 

 

A:

12' EMOM

1) 15 Sit Ups

2) 10 Single Arm Swings per arm

3) 15 Goblet Squats

4) 20 SDLKBHP

 

B: 

5' EMOM

12 DB Thrusters

Rest 2'

5' EMOM

16 DB Lunges

Rest 2'

5' EMOM

14 Jump Squats

 

C: 

4 rounds of

5 Chin Ups

max Biceps Curls

90'' break

 

 

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WOD @crossfitbulach - 16. Oktober 2018

 

WU:

Snatch mobility and Snatch Warm up

 

A:

Power Snatch + Squat Snatch

10min EMOM

Minutes 1-2 @ 60%

Minutes 3-4 @ 65%

Minutes 5-6 @ 70%

Minutes 7-8 @ 75%

Minutes 9-10 @ 75-80%

 

B:

AMRAP 4:

27 Calorie Row

27 Wallballs

27 Chest to Bar Pull-ups

 

rest 2 minutes

 

AMRAP 4:

21 Calorie Row

21 Wallballs

21 Toes to Bar

 

rest 2 minutes

 

AMRAP 4:

15 Calorie Row

15 Wallballs

15 Pull-ups

 

C:

Tabata Hollow hold

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WOD @crossfitbulach - 15. Oktober 2018

 

REGULAR

 

WU:

500m Row

then 3 Rounds

5 Push ups

5 Squats w. BB

5 Good mornings w. BB

 

A:

Front Squats

Work up to todays 2RM

 

B:

20min AMRAP

8 Toes to Bar

10 Dumbbell Hang Clean and Jerk (22.5/15)

14/12 Calorie Row

 

METCON

 

WU: 

Run 400 m

5' AMRAP

5 Squats (arms up)

5 Superman

5 Sit Ups

 

A:

15' AMRAP

10 Hand Release Push Ups

20 KB Swings

75 DU's / 150 SU's

 

3' Rest

 

B: 

15' AMRAP

30 Cal Row

20 Wall Balls

10 KB Deadlifts

 

C: 

300 m Heavy Farmers Carry

 

STRONG

 

A1 + A2: (Zwischen den Übungen abwechseln, 10 Bench danach 10 Deadlift etc....90 Sec Pause zwischen Übungen und Sets)

 

A1: Bench PressWarumup Set: 3 x 8 Reps at 20% 1RM

Set 1: 10 - 8 - 6 - 4

Set 2: 10 - 8 - 6 - 4 (+10%)

 

Tempo: 50X0

 

A2: Deadlift

Warumup Set: 3 x 10 Reps at 30% 1RM

Set 1: 8 - 6 - 4 - 2

Set 2: 8 - 6 - 4 - 2 (+10%)

 

Tempo: 40X0

 

B: Circuit 3er Team

3 Rds:

 

1. Station

6 - 8 x Behinde the Neck Presses Tempo @30/20 kg Barbell

 

2. Station

6 - 8 x GHD Back Extensions @ 20/15kg Plate

 

3. Station

4 - 6 x Scoot Zottmann Curls @17.5/12.5 kg DB

https://www.youtube.com/watch?v=ZrpRBgswtHs

 

4. Station

REST

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WOD @crossfitbulach - 14. Oktober 2018

 

HARDCORE

 

WU:

Warm up and Mobility for all movements

 

A:

0:00 – 8:00

“Fran”

21-15-9

Thrusters (95/65)

Pull-ups

 

8:00 - 16:00

“Elizabeth”

21-15-9

Squat Cleans (135/95)

Ring Dips

 

16:00 - 24:00

“Amanda”

9-7-5

Muscle-ups

Squat Snatch (135/95)

 

 

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WOD @crossfitbulach - 13. Oktober 2018

 

TEAM (MET-CON & REGULAR)

 

WU:

500m Row + Mobility and warm up for the WOD

 

Teams of 2

AMRAP 35:

8 Thrusters (155/105)

6 Rope Climbs / Pull ups on Rope or Towel

11 Box Jumps (30/24)

 

 

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WOD @crossfitbulach - 12. Oktober 2018

 

REGULAR

 

WU:

5min AMRAP

200m Row

10 SDHP

10 KB Swings

10 Shoulder Press w. KB

 

A:

Deadlift

Work up to 85% of 1RM

Then:

5x3 Reps

 

B:

‘Open WOD Day’

'14.1'

10min AMRAP

30 DU

15 Power Snatch (75/55lb)

 

C:

Rest of time stretch

 

MET-CON

 

WU: 

In teams of 2

4 x 200 m row, partner waits in plank position

then

20 Dislocates

10 Push Ups

5 Burpees

 

A: 

15 min EMOM (3 sets)

Minute 1 – Tempo Push-Ups x 10-12 reps @1111

Minute 2 – 60 m Farmers carry (heavy) & 30 m OH carry (light)

Minute 3 – Strict Toes to Bar or Hanging Leg Raises x 6-8 reps @ 2110

Minute 4 – 15 Sit Ups

Minute 5 – Max DU's

 

B: 

20 min AMRAP

15 m Bear Crawl

10 Ball Slams

10 Squats

10 Push Ups

10 Pull Ups

10 Sit Ups

10 KB Swings (heavy)

10 Burpees

15 m Crab Walk

 

C: 3 x max bar hang

 

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WOD @crossfitbulach - 11. Oktober 2018

 

REGULAR

 

WU:

5min AMRAP

20 DU

10 Push Press w. BB

10 OH Squats w. BB

 

A:

OH Squats

5x3 @ 75% of 1RM (with 2sec pause in bottom position)

 

B:

For Time:

30 Chest to Bar Pull-Ups

50 Thrusters (65/45lb)

70/50 Calorie Row

 

C:

Rest of time Stretch

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WOD @crossfitbulach - 10. Oktober 2018

 

REGULAR

 

WU:

5min AMRAP

200m Row

10 FS w. BB

10 Good mornings

10 Squat jumps

 

A:

Front Squats

Work up to 80% of your 1RM

Then:

3x3 @ 80%

3x1 @ 85%

 

B: 

5 Rounds:

AMRAP 1:00 at each station:

Wallballs (20/14)

Dumbbell Snatch (22.5/15)

Calorie Row

Rest 1:00 between rounds

 

C:

Rope Climb practice

 

MET-CON

 

WU:

Rowing Games

 

A:

16' EMOM 

1) 14 Goblet Squats

2) 10 Push Ups

3) 15 Box Jumps

4) 20 KB Russian KB Swings

 

B: 

3 Rounds for Time

12 Bicep Curls (20/15)

10 Goblet Squats (24/16)

12 Skull Crusher (20/15)

10 Goblet Squats

12 Shoulder Press (20/15

10 Goblet Squats

12 Bent over rows (20/15)

10 Goblet Squats

12 Push Ups

10 Goblet Squats

 

 

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WOD @crossfitbulach - 09. Oktober 2018

 

REGULAR

 

WU:

Run 400m + Clean Mobility and WU

 

A:

Power Clean and Push Jerk

Work up to 85% of your 1RM

Then on the Minute x 10:

1 Power Clean + 1 Push Jerk

 

B:

AMRAP 15:

4 Bar Muscle-Ups

8 Front Squats (155/105)

12 Burpee Box Jump Overs (24/20)

 

C:

Rest of time stretch

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WOD @crossfitbulach - 08. Oktober 2018

 

REGULAR

 

WU:

500m Row

then 3 Rounds

10 Air Squats

10 Mountain climbers

10 Good mornings w. BB

 

A:

Back Squats

Work up to 70% of your 1RM

Then:

5 Reps @ 70%

5 Reps @ 73%

4 Reps @ 76%

4 Reps @ 79%

3 Reps @ 82%

3 Reps @ 82%

 

B:

3 Rounds:

10 Power Snatches (115/80lb)

20 Box Jump Overs (24/20)

30 KB Swings (24/16)

 

METCON

 

WU:

Run 400m

30 JJ

20 Dislocates

10 Push Ups

5 Burpees

 

A:

For max reps/calories:

2 Minutes of Assault Bike / Rowing

Rest 60 seconds

2 Minutes of KB Thrusters

Rest 60 seconds

2 Minutes of Burpees

Rest 60 seconds

2 Minutes of Assault Bike / Rowing

 

B:

5 rounds for time of:

30 Kettlebell Swings

20 Jumping Lunges

 

C: 

Tabatas

 

STRONG

 

A: 

Jumping Squats

10 reps @ 20/15 kg

10 reps + 5kg

10 reps + 5 kg


B:

Tempo Back Squats

1 x 10 reps @ 60/40kg


(10 sec runter - 1 sec halten - explosiv hoch - keine pause - wiederholen)


C:

Back Squats

3 x 7 - 5 - 3

- 90 sec pause zwischen sets

- erhöhung um 10% nach dem set


(3 sec runter - 1 sec halten - explosiv hoch)


Beispiel:

7 @ 100 /110/120

5 @ 110/120/130

3 @ 120/130/140


D:

10min Amrap:

5 Broad Jump

10m Banded Sprints (Grünes Band/ Schwarzes Band)



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WOD @crossfitbulach - 05. Oktober 2018

 

WU:

5min AMRAP

10 Deadlifts w. BB

10 Front squats w. BB

10 Shoulder press w. BB

Then Snatch warm up and work up to weight for A

 

A:

Snatch Complex

Every 1:30min for 10min perform

Power Snatch + Hang Squat Snatch + Squat Snatch @ 75% of 1RM Snatch

 

B:

‘Benchmark Day’

'Diane'

21-15-9

Deadlift (100/70kg)

HSPU

 

C:

Rest of time stretch

 

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WOD @crossfitbulach - 04. Oktober 2018

 

WU:

5min AMRAP

20 DU

10 Squats

10 DL w. KB

 

A:

Back Squats

5x3 @ 75% of 1RM (with 2sec pause in bottom position)

 

B:

Teams of 3

25min AMRAP

30 Chest to Bar Pull-Ups

45 Barbell-Facing Burpees

60 Hang power cleans (135/95)

 

C:

Rest of time Stretch

 

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WOD @crossfitbulach - 03. Oktober 2018

 

WU:

5min AMRAP

200m Row

10 Shoulder taps

10 shoulder press (light)

10 Kipping swings

 

A:

Seated shoulder press w. KB

3x12 (Regular push, 5sec down)

 

B: 

20min AMRAP

30 Goblet squats (20/12)

30 Box Jump overs

30 Toes to Bar 

30 Sit ups

 

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WOD @crossfitbulach - 02. Oktober 2018

 

WU:

500m Row + Mobility and warm up for Deadlift

 

A:

Deadlift

7x3 @ 70% of 1RM (Regular pull off ground, 5sec negative) 

 

B:

2 Rounds For Time:

400 Meter Run

21 Thrusters (95/65)

 

C:

Rest of time stretch

 

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WOD @crossfitbulach - 01. Oktober 2018

 

WU:

5min AMRAP

10 Mountain Climbers

10 KB Swings (light)

10 Lunges

 

Then Clean warm up and work up to weight for A

 

A:

Clean Complex

Every 1:30min for 10min perform

Power Clean + Hang Squat Clean + Squat Clean @ 75% of 1RM Clean

 

B:

3 Rounds For Time: 

50 Air Squats

21/15 Cal Row

16 KB Snatches (24/16kg)

 

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WOD @crossfitbulach - 29. September 2018

WU:

400 m run and animal walks

 

A:

 

Bench Press

 

5x5 Tempo 21X1

 

C:

For time

5 Rounds

30 Cal row

20 1/2 bodyweight Squats

10 Burpees over the rower

 

 

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