WOD @crossfitbulach - 24. Januar 2019

 

WU:

50 Jumping Jacks

Then 3 Rds

8 Shoulder Press w. BB

8 OH Squats w. BB

8 push Ups

 

A:

OH Squat

Establish todays 1RM (Write down your score!)

 

B:

2 Rounds For Time

30/25 Cal Row

25 Box Jump overs

20 Front Squats (135/95)

*Time Cap 15min

 

In Time Remaining...

 

Build to a 1RM 

Squat Clean

 

C:

Rest of time stretch

 

0 Kommentare

WOD @crossfitbulach - 23. Januar 2019

 

REGULAR

 

WU:

 

Warm Up and Mobility for WOD (10-15min)

 

A:

HAPPY 50TH BIRTHDAY COACH DANI!!

 

"Fifty Shades Of Pain"

50 Box Jumps

50 Pull Ups

50 KB Swings (24/16kg)

50 Walking Lunges (20/15kg)

50 T2B

50 Push Press (20/15kg)

50 OH Squats (20/15kg)

50 WallBalls (20/14lbs)

50 Burpees

50 DU / 150 SU

 

C:

Rest of Time Stretch

 

METCON

 

WU:

30 JJ & 5 min AMRAP

5 Lunges

10 Sit Ups

15 m Bear Crawl

 

A:

15 min AMRAP

30 M Farmers Carry

20 KB Swings

10 Weighted Push Ups

5 Pull Ups (strict)

 

B:

Buy In: 60 m Burpee Broad Jumps

then 5 Rounds

8 Dips

10 Med Ball Lunges

12 Wall Balls

14 Band Pulls

16 Med Ball Squats

 

C:

Partner Core Exercise

 

0 Kommentare

WOD @crossfitbulach - 22. Januar 2019

 

WU:

3 Rounds

10 Cal Row

10 Shoulder Press w. BB

10 Push Press w. BB

 

A:

Shoulder Press

Establish todays 1RM (Write down your score!)

 

B:

For Time

50/40 Cal Row

40 WallBalls

30 Pull Ups

20 Push Press (115/75)

10 Burpees o. Bar

 

C:

3x 8-12 Bent over Row

0 Kommentare

WOD @crossfitbulach - 21. Januar 2019

 

REGULAR

 

WU:

5min AMRAP

10 Lunges

10 KB Snatch (Alternating)

10 KB Swings

 

Then Mobility and Warm Up for Back Squat

 

A:

Back Squat

Establish todays 1RM (Write down your score!)

 

B: 

3 Rounds, 5 min Cap per round

5 Dumbbell Hang Clean and Jerk, Left Arm (22.5/15)

5 Dumbbell Hang Clean and Jerk, Right Arm (22.5/15)

10 Alternating Dumbbell Power Snatches (22.5/15) 

10 Chest to Bar Pull-ups

15/12 Calorie Row

 

C:

Tabata Dip Hold (bottom)

 

METCON

 

WU:

Partner Warmup

 

A:

For Time

Row 400 m

40 Burpees

400 SU's

40 KB Thrusters

40 KB Swings

40 Curls

400 SU's 

40 Ball Slams

Row 400 m

 

B:

Tabatas

 

STRONG

 

A:

Front Squat

6 x 3 @ 70% of 1RM w. 3 sec in bottom position

 

B:

Bench Press

4 x 5 @ 76.6% of 1RM

Last set -> go for max reps!

 

C:

4 Rounds 

8 Bulgarian Squats per side

8-12 DB Clean & Shoulder Press

5-5-10-10 core KB flow

 

 

0 Kommentare

WOD @crossfitbulach - 20. Januar 2019

 

WU:

Warm up and Mobility for WOD (10-15min)

 

A:

21-15-9

Back Squats (255/175)

Strict HSPU

 

B:

Rest of Time Weakness Practice for Open 2019

 

0 Kommentare

WOD @crossfitbulach - 19. Januar 2019

 

WU:

Warm Up and Mobility for WOD (10min)

 

A:

Teams of 3 

For Time

 

2 Rounds:

30 Bar Facing Burpees

30 Hang Squat Cleans (95/65) 

30 Toes to Bar

30 Thrusters (95/65)

100 Cal Row

 

2 Rounds:

30 Bar Facing Burpees

30 Hang Squat Cleans (115/80) 

30 Toes to Bar

30 Thrusters (115/80)

100 Cal Row

 

2 Rounds:

30 Bar-Facing Burpees

30 Hang Squat Cleans (135/95)

30 Toes to Bar

30 Thrusters (135/95)

100 Cal Row

 

B:

Rest of Time Stretch

 

0 Kommentare

WOD @crossfitbulach - 18. Januar 2019

 

REGULAR

 

WU:

400m Row

Then 1 Rd w. 15/20

10 BS slow down, fast up

10 BS 2 Sec in bottom position 

10 BS 1,5

 

A:

Back Squats (Tempo: 22X2)

Work up to todays 4RM

 

B:

'Benchmark Day'

'Elizabeth'

21-15-9

Cleans (60/42.5kg)

Ring Dips

 

C: 

3x 8-12 Biceps Curls

 

METCON

 

WU: 

1-1, 2-2, 3-3, 4-4, 5-5, 6-6 Burpees over the partner (alternating)

 

A: 

Turkish Get Ups

Find todays 3RM per side

 

B:

"400"

25 Pull Ups (strict)

50 KB Deadlift (as heavy as possible)

50 Push Ups

50 Box Jumps

50 KB Single Arm Swings L (arms can be alternated)

50 KB Single Arm Swings R (arms can be alternated)

50 Sit Ups

50 Burpees

25 Pull Ups (strict)

 

C:

Weighted Wall Sit Tabata

 

0 Kommentare

WOD @crossfitbulach - 17. Januar 2019

 

WU:

50 Mountain Climbers

Then 3 Rds

10 KB Swings

10 Shoulder Press / each side

10 Goblet Squats

 

A:

Push Jerk

Work up to todays 2RM

 

Then

10min EMOM @ 60% of A

5 Push Jerk + 5 Pull Ups

 

B:

3 Rounds for Time

50 DU / 150 SU

25 WallBalls (20/14)

15 T2B

 

C:

Rest of time stretch

 

0 Kommentare

WOD @crossfitbulach - 16. Januar 2019

 

REGULAR

 

WU:

5min AMRAP

15 DU / 45 SU

10 Jumping Squats

5 Burpees

 

A:

3-Position Clean

Build to a heavy Complex

 

Then Mobility and Warm Up for Clean

 

B:

For Time

16 Burpee Box Jump Overs

8 C2B Pull Ups

12 Burpee Box Jump Overs

6 C2B Pull Ups

8 Brupee Box Jump Overs

4 C2B Pull Ups

4 Burpee Box Jump Overs

2 C2B Pull Ups

 

C:

3x 8-12 Ring MU transitions

 

METCON

 

WU:

200 M Row, 20 Dislocates, 10 Navy Seal Push Ups

 

A:

20' EMOM

1) 15 KB Swings 24/16

2) 10 Diamond Push Ups

3) 15 Goblet Squats 24/16

4) 10 Burpees

5) 60 MT Climbers

 

B:

For Time

21-15-9-6-3

Box Jumps

Band Pulls

Wall Balls 

 

C: 3 x max Farmers Carry Hold

 

0 Kommentare

WOD @crossfitbulach - 15. Januar 2019

 

WU:

8min AMRAP

10 Cal Row

10 Deadlifts w. BB

10 Hang Power Cleans w. BB

10 Front Squats w. BB

 

A:

Front Squats (Tempo: 32X1)

Work up to todays 6RM

 

B:

4 Rounds every 2min

15 Sit Ups

15m Handstand Walk

Time Remaining: DU / SU

 

2min Rest Then

 

4 Rounds every 2min

8 HSPU

8 Dips

15m OH Lunges (45/35)

 

C:

Tabata Plank

 

0 Kommentare

WOD @crossfitbulach - 14. Januar 2019

 

REGULAR

 

WU:

5min AMRAP

10 Squats

10 Mountain Climbers

10 KB Swings

 

Then Mobility and Warm Up for Snatch

 

A:

3-Position Snatch

Build to a heavy Complex

 

B: 

12min AMRAP

12 Lateral Burpees o. Bar

9 Power Snatches (105/75)

6 Bar Muscle Ups / Jumping Bar Muscle Ups

 

C:

3x 8-12 Skull Crushers

 

METCON

 

WU:

Plank Game

 

A:

20 min AMRAP

Buy In: 100 JJ then

15 Air Squats

15 Sit Ups

15 KB Swings

 

B:

6 Tabatas

1) Plank

2) Jumping Lunges

3) Push Ups

4) Wall Sit

5) Burpees

6) Mountain Climbers

 

STRONG

 

A:

Deadlift

3 sets of 10 reps @ 66% of 1RM

 

B:

Hip Extensions

4 sets of 8

 

C:

5 Rounds

5-8 Strict Pull Ups / Ring Rows

8 Good Mornings

8-12 DB Rows per side

30-60 sec Hollow Hold

 

 

 

 

 

0 Kommentare

WOD @crossfitbulach - 13. Januar 2019

 

WU:

Warm up and Mobility for WOD (10-15min)

 

A:

20 Rds for Time

10 Dips

6 Burpee Box Jumps 

2 Thrusters (135/95)

 

B:

Rest of Time Stretch

 

0 Kommentare

WOD @crossfitbulach - 12. Januar 2019

 

WU:

5min AMRAP

10 DU / 30 SU

10 Air Squats

10 Push Ups

10 KB Swings

 

A:

In Teams of 4

Perform 2014* Reps of (*founding year of CrossFit Bülach)

KB Swings (23/16)

Air Squats

Box Jumps

Thrusters (20/15kg)

Pull Ups

Burpees

Push Ups

Sit Ups

WallBalls (20/14)

Cal Row

Russian Twists (23/16)

 

(All Athletes can work at the same time but you need to work as a Team on the same movement and move to the next one together)

(Max. Reps per Movement = 200Reps // min. Reps per Movement = 10Reps per Athlete)

 

 

0 Kommentare

WOD @crossfitbulach - 11. Januar 2019

 

REGULAR

 

WU:

250m Row

Then 2 Rds

5 Clean Pulls w. BB

5 Muscle Cleans 

5 Power Cleans

5 Full Cleans

 

A:

Power Clean

Work up to todays 2RM

 

B:

'Open Day'

'13.2'

10min AMRAP

15 Shoulder to OH (115/75)

15 Deadlifts (115/75)

15 Box Jumps

 

C: 

Tabata Plyo Push ups

 

METCON

 

WU:

3 x 100 m Row & 4 Burpees over the rower

 

A:

10' EMOM

1) 15 Air Squats

2) 10 Push Ups

3) 15 Air Squats

4) 10 Push Ups

5) 15 Burpees

 

B: 

25' AMRAP

200 SU

40 Push Ups

20 DB Thrusters 17.5/15

 

C:

2 Tabatas

1) High Plank / Plank

2) Wall Sit / Burpees

 

0 Kommentare

WOD @crossfitbulach - 10. Januar 2019

 

WU:

500m Row

Then 3 Rds

10 Banded Good Mornings

10 Air Squats

5 Inch Worms

5 Burpees

 

A:

Power Snatch

Work up to todays 2RM

 

B:

For Time:

5 Power Snatch (@50% of A)

30 Push Ups

5 Power Snatch

30 WallBalls (20/14)

5 Power Snatch

30 Box Jumps

5 Power Snatch

30 T2B

5 Power Snatch

30 Burpees o. Bar

5 Power Snatch

 

C:

Rest of time stretch

 

0 Kommentare

WOD @crossfitbulach - 09. Januar 2019

 

REGULAR

 

WU:

5min AMRAP

100m Row

10 Air Squats

5 Burpees

 

A:

Front Squat

Work up to heavy 3 Reps (Tempo 22X1)

Then drop down to 70% and Perform 3 x max. Reps (No Tempo)

 

B:

Buy-in 

100 DU / 300 SU

Then

15-12-9-6-3

Burpee Box Jump overs

C2B

 

C:

Tabata L-Sit Hold

 

METCON

 

WU:

3 Rounds

15 JJ

15 m Bear Crawl

15 m Crab Walk

15 m Burpee Broad Jumps

 

A:

15' AMRAP

 

10 Pull Ups

15 KB Swings 24/16

20 Box Jump Overs

 

B:

30' AMRAP in Teams of 2

20 KB Thrusters, 20 Push Ups, 20 Burpees

30 KB  Thrusters, 30 Push Ups, 30 Burpees

40 KB Thrusters, 40 Push Ups, 40 Burpees

50 KB Thrusters, 50 Push Ups, 50 Burpees

 

Max Cal Row Rest of time

 

 

C: 

3 x max Bar Hang

 

 

0 Kommentare

WOD @crossfitbulach - 08. Januar 2019

 

WU:

5min AMRAP

1x Inch Worm

2x Push Ups

3x Shoulder Press w. KB

4x KB Swings

5x Air Squats

 

A:

Shoulder Press (w. 3sec pause in top position)

Work up to heavy 3 Reps

Then continue w. Push Press (w. 3sec pause in dip and top position)

Work up to heavy 3 Reps

 

B:

Death by KB Squat Snatch

(Alternating KB Squat Snatches)

 

C:

Tabata Wall Sit

 

0 Kommentare

WOD @crossfitbulach - 07. Januar 2019

 

REGULAR

 

WU:

500m Row

Then KB flow Complex

8x 40sec on / 20sec off

Deadlift - Clean - Shoulder Press (Alternating Single Arm)

 

A:

Back Squat

Work up to 70% of your 1RM

Then 10min EMOM

3 Back Squats + 4 Burpees

 

B: 

For Time:

30-20-10

Push Press (115/75)

MedBall Cleans (20/14)

T2B

 

C:

3x 8-12 Biceps Curls

  

METCON

 

WU:

400 M Row, 20 JJ, 10 Shoulder taps

 

A:

16' EMOM

1) 8 Single arm KB swings, 4 Push Ups

2) 8 Jumping Lunges, 4 Push Ups

 

B:

30' AMRAP

10 Burpees

20 KB Swings 24/16

40 Sit Ups

20 Goblet Squats 24/16

10 Pull Ups

 

C: 

100 m Heavy Farmers Carry 

 

STRONG

 

A) Back Squat

4 Sets a 5 reps @ 76.6% of 1rm

 

B) Shoulder Press

4 sets a 6 reps @ 76.6% of 1rm

 

C) 5 Rounds

8-12 reps DB pench press

8 reps per side split squat with KB

8-12 barbell rollouts

 

0 Kommentare

WOD @crossfitbulach - 06. Januar 2019

 

WU :

500m Row + Mobility for WOD (10min)

 

A: 

‘Hero WOD’

‘Chad Wilkinson’

For Time

1000 Step Ups (20inch)

(Hold 45/35lb Plate)

 

0 Kommentare

WOD @crossfitbulach - 05. Januar 2019

 

WU:

500m Row + Mobility and warm up for the WOD

 

Teams of 3

40min AMRAP

5 Thrusters (95/65)

10 Pull Ups

15 Burpees

20 Box Jumps

25 KB Swings

30 Sit Ups

35 Box Jumps

40 DU / 120 SU

 

1 Round each, 1 person rowing, 1 person resting

 

0 Kommentare

WOD @crossfitbulach - 04. Januar 2019

 

REGULAR

 

WU:

5min AMRAP

10 Deadlifts w. BB

10 Front squats w. BB

10 Shoulder press w. BB

Then Clean 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

 

METCON

 

WU:

5 Min Burpee over the partner/crawl under alternating

 

A: 

20 min AMRAP

8 Squats

8 Push Ups

8 Lunges

10 Sit Ups

10 KB Bent over Rows (w. 2 KB)

10 Russian Twists

 

B: 

100 KB Swings for time (10' cap) - 5 Burpees every time you stop! 

 

C: 

V-Ups Tabata

 

 

0 Kommentare

WOD @crossfitbulach - 03. Januar 2019

 

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:

500 Meter Run

21 Thrusters (95/65)

 

C:

Tabata Hollow Hold

 

0 Kommentare

WOD @crossfitbulach - 31. Dezember 2018

 

REGULAR

 

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)

 

METCON

 

WU:

2 Team Races

Bumper Plates from A to B

1 - in squat position

2 - in hollow hold position

 

A:

10 min EMOM

1. 10/8 Cal Row, 3 Burpees

2. 30 sec Plank

 

B: 

For Time (30 min cap)

50 Air Squats

10 Shuttle Sprints

50 KB Swings

10 SS

50 Lunges

10 SS

50 Sit Ups

10 SS

50 Wall Balls

10 SS

50 KB DL

10 SS

50 Burpees

 

 

 

0 Kommentare

WOD @crossfitbulach - 30. Dezember 2018

 

WU:

8min AMRAP

200m Row

10 SDHP w. KB (light)

10 KB Swings (light)

10 Air Squats

 

A:

For Time:

40 Handstand Push-ups

20 Muscle-ups

10 Rounds “Macho Man” (185/135)

(1x Round Macho Man = 3 Power Cleans (185/135 lb) + 3 Front Squats (185/135 lb) + 3 Jerks (185/135 lb)

 

C:

Rest of Time Stretch

 

0 Kommentare

WOD @crossfitbulach - 29. Dezember 2018

 

WU:

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

 

A:

Clean & Jerk

Work up to todays heavy 2 + 1 

 

B:

30min AMRAP (Teams of 2 / Complete 1 Round bevor Change)

2 Bar MU / Jumping MU

4 HSPU

8 KB Swings (24/16)

 

0 Kommentare

WOD @crossfitbulach - 28. Dezember 2018

 

REGULAR

 

WU:

500 Row & Mobility and Warm up for WOD

 

B:

‘Benchmark Day’

'Helen'

3 Rounds for Time

400m Run

21 KB Swings (24/16kg)

12 Pull ups

 

C:

Rest of time MU practice

 

METCON

 

WU: 500 M row, 30 JJ, 15 Dislocates

 

A: 

10' EMOM

1. 15 KB Swings

2. Max Plank

3. 15 Goblet Squats

4. Max Plank

5. 15 Burpees

6. Max Plank

7. 15 Sit Ups

8. Max Plank

9. 15 KB  Swings

10. Max Plank

 

B:

For Time

25 Box Jumps

50 Sit Ups

50 Pull Ups

50 Air Squats

50 Push Ups

50 Burpees

25 Box Jumps 

 

C: 

Weighted Wall Sit Tabata

 

 

0 Kommentare

WOD @crossfitbulach - 27. Dezember 2018

 

WU:

100 DU / 300 SU & Warm up for Snatch

 

A:

 Snatch

Work up to todays 1RM

 

B:

3 rounds for time of:

25 dumbbell push jerks (22.5 / 15kg)

50 double-unders

25 weighted step-ups (22.5 / 15kg)

500m Row

 

C:

Rest of time Stretch

 

0 Kommentare

WOD @crossfitbulach - 24. Dezember 2018

 

REGULAR

 

WU for A

 

 

A:

For Time - 12 DAYS OF CHRISTMAS:

Weight (45/30)

1 Deadlift

2 Hang Power Cleans

3 Front Squats

4 Shoulder Press

5 Back Squats

6 Push Press

7 Thrusters

8 Squat Cleans

9 Push Jerk

10 Hang Power Snatch

11 Overhead Squat

12 Sumo Deadlift High Pull

 

B:

Rest of Time Stretch

 

METCON

 

WU for A

 

A:

For Time - 12 DAYS OF CHRISTMAS:

Weight (45/30)

1 Box Jump

2 Pull Ups

3 Sit Ups

4 Push Ups

5 KB Deadlifts

6 Burpees

7 KB Thrusters

8 KB Swings

9 Goblet Walking Lunges

10 K2E

11 Goblet Squats

12 Feet lifts in Plank

 

B: ?

 

 

 

0 Kommentare

WOD @crossfitbulach - 23. Dezember 2018

 

WU:

Warm up and Mobility for WOD (10-15min)

 

A:

40 Rds for Time

10 DU / 20 SU 

5 KB Swings

2 HSPU

 

B:

Rest of Time Stretch

 

0 Kommentare

WOD @crossfitbulach - 22. Dezember 2018

 

WU: 

Warm Up + Mobility for WOD (10min)

 

A:

For Time in Teams of 2

100 Sync Air Squats

100 Sync Hanging Knee Raises

100 Sync Hand release Push Ups

100 Sync Pull Ups

 

Then:

 

150 WallBalls (20/14)

 

Then Rest of Time: (one full Round per Athlete)

 

2 Wall Climbs

4 Chest to Bar Pull Ups

8 KB Swings (24/16)

 

B:

Tabata L-Sit Hold

 

0 Kommentare

WOD @crossfitbulach - 21. Dezember 2018

 

REGULAR

 

WU:

250m Row

Then 2 Rds

5 Clean Pulls w. BB

5 Muscle Cleans 

5 Power Cleans

5 Full Cleans

 

A:

Clean&Jerk

Work up to todays 2RM

 

B:

'Hero Day'

'DT'

5 Rds for Time

12 Deadlift (155/105)

9 Hang Power Clean (155/105)

6 Push Jerk (155/105)

 

C:

Rest of Time Stretch

 

METCON

 

WU:

50 JJ

then

1-1, 2-2, 3-3, 4-4, 5-5 Burpees over the partner in plank

 

A:

20 min EMOM - start 

1. 15/12 Cal Row

2. 15 KB Swings

3. 15/12 Cal Row

4. 15 Burpee Pull Ups

 

B:

For Time

30 KB Deadlifts

20 Box Jumps

 

10 KB Thrusters

5 Russian Twists

10 KB Thrusters

20 Box Jumps

30 KB Deadlifts 

 

C: 

3 x max HS hold

 

 

0 Kommentare

WOD @crossfitbulach - 20. Dezember 2018

 

WU:

500m Row

Then 3 Rds

7 Shoulder Press

7 Push Press

7 Push Jerk

 

A:

BTN Split Jerk

Work up to todays 1RM

Then 10min AMRAP

1 BTN Push Press + 1 BTN Push Jerk @ 65% of A

 

B:

For Time: 

1-2-3-4-5-6-7-8-9-10 T2B

10-9-8-7-6-5-4-3-2-1 Deadlifts (225/155)

 

C:

Rest of time stretch

 

0 Kommentare

WOD @crossfitbulach - 19. Dezember 2018

 

REGULAR

 

WU:

5min AMRAP

100m Row

5 Good Morning into Squat

5 Front Rack Lunges

5 Burpees

 

A:

Front Squat

Work up to heavy 5 Reps (Tempo 30X1)

Then drop down to 60% and Perform 3x 10Reps (No Tempo)

 

B:

For Time

50 WallBalls (20/16)

25 DB Box Step Overs (22.5/15kg)

50 DU / 150 SU

25 DB Box Step Overs

50 DB Walking Lunges

 

C:

Tabata Wall Sit

 

METCON

 

WU:

KB/Rowing Game

 

A: 

3 X 8-10 Weighted Push Ups

 

B:

15 min EMOM

10 Pull Ups

15 KB Front Squat L

15 KB Front Squat R

20 KB Swings

15 Goblet Squats

 

C:

5 min EMOM

15 Box Jumps

 

D:

1-2-3-4-5-6-7-8-9-10 Burpees

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

 

 

0 Kommentare

WOD @crossfitbulach - 18. Dezember 2018

 

WU:

5min AMRAP

15 KB Swings (Light)

12 Mountain Climbers

10 Squats

8 Push Ups

 

A:

Bench Press (w. 2sec pause in top position)

Work up to heavy 3 Reps

When done deload to an empty Bar 

and perform 1x max. Reps (Push through the Burn!)

 

B:

4 Rds for Time

21 V-Ups

15 Pull Ups

9 Power Cleans (135/95)

 

C:

Tabata Hollow Hold

 

0 Kommentare

WOD @crossfitbulach - 17. Dezember 2018

 

REGULAR

 

WU:

500m Row

Then 3 Rds

5 Snatch Pull

5 Muscle Snatch

5 Power Snatch

5 Full Snatch

 

A:

Hang Snatch + Snatch

Work up to todays heavy 2 + 1

Then 10min EMOM

1 Snatch Pull + 1 Hang Snatch + 1 Snatch @70% of A

 

B: 

7 Rds in a 90sec Window

17/12 Cal Row

max. HSPU

30sec Rest

 

C:

Tabata Push Ups

 

METCON

 

WU:

300 M Row, then tag game in bear crawl position - you get tagged -> 1 burpee!

 

A:

3 x 8-10 bent over rows w. KB per side

 

B:

26' AMRAP

20 KB Swings

10 Goblet Squats

20 Russian Twists

10 Goblet Lunges

Every 2' 2 Burpee Box Jump Overs

 

C:

3 x 8-10 Chin Ups, followed by max biceps curls

 

STRONG

 

A: 100 Rounds For Time

 

1 Strict MU / Strict C2B / Strict Pull Up

2 Snatch @80/50 (S1:70/40) (S2: 50/30) -

 

First 5 min Warm Up 3 Box Jumps

 

Time Cap 50min

 

0 Kommentare

WOD @crossfitbulach - 16. Dezember 2018

 

WU:

Warm up and Mobility for WOD (10-15min)

 

A:

30 Rds for Time

5 Box Jumps

3 HSPU

1 Power Clean (185/135)

 

B:

Rest of Time Stretch

 

0 Kommentare

WOD @crossfitbulach - 15. Dezember 2018

 

 

 

SUSI & STROLCH

 

CrossFit Wettkampf!

 

 

0 Kommentare

WOD @crossfitbulach - 14. Dezember 2018

 

REGULAR

 

WU:

250m Row

Then 2 Rds

5 Clean Pulls w. BB

5 Muscle Cleans 

5 Power Cleans

5 Full Cleans

 

A:

Power Clean

Work up to todays 1RM

 

B:

'Open Day'

'16.4'

13min AMRAP

55 Deadlifts (225/155)

55 WallBalls (20/14)

55 Cal Row

55 HSPU

 

C: 

Tabata Wall Sit

 

METCON

 

WU:

4 x 100 m row and 5 burpees over the rower

 

A:

15 Min AMRAP

30 m Farmers Carry

20 KB Swings

10 Goblet Squats

 

B:

1000 m row

then 5 Rounds

8 Burpees

10 Dips

12 Squats

14 Push Ups

16 Lunges

 

C:

Side Plank Tabata 4/4

 

0 Kommentare

WOD @crossfitbulach - 13. Dezember 2018

 

WU:

500m Row

Then 3 Rds

10 Banded Good Mornings

10 Air Squats

5 Inch Worms

5 Burpees

 

A:

Snatch

Work up to todays 1RM

 

B:

For Time: 

10 Power Snatch (@50% of A)

25 Dips

10 Power Snatch

25 WallBalls (20/14)

10 Power Snatch

25 Push Ups

10 Power Snatch

25 T2B

10 Power Snatch

25 Burpees o. Bar

10 Power Snatch

 

C:

Rest of time stretch

 

0 Kommentare

WOD @crossfitbulach - 12. Dezember 2018

 

REGULAR

 

WU:

5min AMRAP

100m Row

10 Air Squats

5 Burpees

 

A:

Back Squat

Work up to heavy 3 Reps (Tempo 22X1)

Then drop down to 70% and Perform 3 x max. Reps (No Tempo)

 

B:

1000m Row (EMOM 5 Push Ups)

Then

21-15-9

Burpee Box Jump overs

C2B

(Time Cap: 20min)

 

C:

Tabata Hollow Hold

 

METCON

 

WU:

30 Dislocates & 5 min AMRAP

5 Push Ups

5 Sit Ups

5 Lunges

 

A:

10 min EMOM

1) 10 Wall Balls

2) 10 Goblet Squats

 

B:

5 Rounds

400 m Row

20 KB Swings

10 Weighted Push Ups

5 Burpees

 

C: 

100 Sit Ups 

 

0 Kommentare

WOD @crossfitbulach - 11. Dezember 2018

 

WU:

5min AMRAP

1x Inch Worm

2x Push Ups

3x Shoulder Press w. KB

4x KB Swings

5x Air Squats

 

A:

Push Press (w. 2sec pause in dip and in top position)

Work up to heavy 3 Reps

Then continue w. Push Jerk (w. 2sec pause in receiving position)

Work up to heavy 3 Reps

 

B:

Death by KB Clean + Burpees

(Alternating KB Cleans)

 

C:

Rest of time Rest

 

0 Kommentare

WOD @crossfitbulach - 10. Dezember 2018

 

REGULAR

 

WU:

8min DU practice

Then KB flow Coplex

8x 40sec on / 20sec off

Deadlift - Clean - Snatch (Alternating Single Arm)

 

A:

Deadlift

Work up to 70% of your 1RM

Then 10min EMOM

3 Deadlifts + 4 Burpees o. Bar

 

B: 

For Time:

30-20-10

DB Snatch (22.5/15kg)

WallBalls (20/14)

T2B

 

C:

Tabata Plank

 

METCON

 

WU:

100 JJ

30 M Bear Crawl

30 M Crab Walk

 

A:

For 20 min, 40 Sec on, 20 Sec off

1) Cal Row

2) Hand release push ups

3) Max Arch hold

4) Max KB Clean

5) Maxinverted rows

 

B:

20 min AMRAP

10 Box Jumps

15 KB Swings 24/16

20 Sit Ups

2 Burpees every 2 min

C: Sally

 

STRONG

 

A: Button Up Front Squats

16x1

 

B: 1RM Power Clean in 10min

 

WORKOUT:

5 Rds:

25 Air Squats

20 Jumping Lunges

15 Trusters @ empty Barbell 

 

0 Kommentare

WOD @crossfitbulach - 09. Dezember 2018

 

WU:

Warm up and Mobility for WOD (10-15min)

 

A:

For Time:

800 Meter Run

21 Hang Power Snatches (115/80)

21 Burpee Box Jumps (24/20)

400 Meter Run

15 Hang Power Snatches (115/80)

15 Burpee Box Jumps (24/20)

200 Meter Run

9 Hang Power Snatches (115/80)

9 Burpee Box Jumps (24/20)

 

Rest 3 Minutes After Completion

 

Then For Time:

1 Mile Run

 

0 Kommentare

WOD @crossfitbulach - 08. Dezember 2018

 

WU:

Warm up and Mobility for WOD (10-15min)

 

B:

2 Rounds (40 Minute Time Cap)

Teams of 3

200 Meter Run (Each)

100 Power Cleans (75/55)

200 Meter Run (Each)

100 Box Jump Overs (24/20) 

200 Meter Run (Each)

100 Thrusters (95/65)

 

C: 

Rest of time Stretch

 

0 Kommentare

WOD @crossfitbulach - 07. Dezember 2018

 

REGULAR

 

WU:

100 Jumping Jacks

Then 2 Rds

20 KB Swings (light)

10 Squats Jumps

5 Burpees

 

A:

Turkish Get Up

Work up to todays 2RM

(Try to work with BB)

 

B:

'Open Day'

'15.1'

9min AMRAP

15 T2B

10 deadlifts (115/75)

5 snatches (115/75)

 

'15.1a'

1RM Clean & Jerk

6min Time Cap

 

C: 

Rest of time stretch

 

METCON

 

WU:

7' Rower/Ski Erg/Rope Jumping

 

A:

8' EMOM

1) 20 KB Swings

2) 50'' Plank

3) 8 Burpee Box Jump Overs

4) 50'' Wall Sit

 

B:

For Time - 2 Rounds

25 Box Jumps

50 KB SDL

25 Push Ups

25 Plank to High Plank

25 Bicep Curls to overhead w. BB/DB or KB

50 Lunges (25 per leg)

25 Burpees

 

C:

3 x 8-10 Bent Over Rows w. BB

 

D: 

3 x max Plank hold (check your time!)

 

0 Kommentare

WOD @crossfitbulach - 06. Dezember 2018

 

WU:

5min AMRAP

150m Row

5 Good Mornings into Squat w. BB

5 Back Squats w. BB

5 Shoulder Press w. BB

5 Push Jerk w. BB

 

A:

Clean + Jerk Complex

(Start building your 1RM for the first Complex, when you reach your max continue with Complex 2, then with complex 3)

3 Hang Power Cleans + 1 Push Press (Complex 1)

3 Hang Power Cleans + 1 Push Jerk (Complex 2)

3 Hang Power Cleans + 1 Split Jerk (Complex 3)

 

B:

For Time: 

30 Clean and Jerks (165/115)

On the Minute: 7 Toes to Bar

 

C:

Rest of time stretch

 

0 Kommentare

WOD @crossfitbulach - 05. Dezember 2018

 

REGULAR

 

WU:

5min AMRAP

20 Jumping Jacks

5 Good Mornings into Squat w. BB

5 Front Squats w. BB

5 Inch Worm

5 Burpees

 

A:

Front Squat

Work up to todays 1RM (Tempo 51X1)

Then drop down to 50% and Perform 3 x 10Reps (No Tempo)

 

B:

7 Rounds: 

9 Power Snatches (95/65)

15 Wallballs (20/14)

500 Meter Row

 

C:

3x 10-12 Skull crushers

 

METCON

 

WU:

5 Jumps over the partner then

30 m Bear crawl

30 m Crab walk

15 m Inch worm

15 m Burpee broad jumps

 

A:

10 Turkish Get Ups (5 per side)

 

B: 

3 Rounds

1' KB Box Step Ups

1' Goblet Squats

1' Push Ups

1' Mountain Climbers

1' Russian Twists

1' KB Thrusters

1' KB Swings

1' Burpees

1' Rest

 

30'' Rest between Exercises

30'' Break

 

Rest of time cool down

 

 

0 Kommentare

WOD @crossfitbulach - 04. Dezember 2018

 

WU:

500m Row

Then 3 Rds with BB

5 Snatch Pull

5 Power Snatch

5 Snatch Balance

5 Good Mornings

 

A:

High Hang Snatch (w. 2sec pause in receiving position)

Work up to todays 1RM

 

Then drop down to 75% and perform 5 x 3Reps

(1Rep High Hang / 1Rep Hang / 1Rep Full Snatch)

 

B:

AMRAP 4: 

1-2-3-4-5-6-7-8…

C2B Pull Ups

 

2min Rest

 

AMRAP 4: 

1-2-3-4-5-6-7-8…

Burpees

 

2min Rest

 

AMRAP 4: 

1-2-3-4-5-6-7-8…

Wall Balls (20/14)

 

C:

Rest of time Rest

 

0 Kommentare

WOD @crossfitbulach - 03. Dezember 2018

 

REGULAR

 

WU:

50 DU / 150 SU

Then 3 Rds

7 Front Squats

7 Shoulder Press

7 Push Press

7 Push Jerk

 

A:

Push Jerk + Split Jerk

Work up to todays heavy 2 + 1

 

B: 

5 Rounds:

45 Double Unders 

15 T2B

45 Double Unders 

15 Power Cleans (135/95)

 

C:

Tabata Row

 

METCON

 

WU:

70 JJ &

7' AMRAP

7 Squats

7 Push Ups

7 Sit Ups

 

A:

For Time Down & Up!

50 KB Swings

50 Push Ups

40 Squats

40 Knee to Chest

30 Lunges

30 Wall Balls

20 Pull Ups

20 Inverted Rows

10 Burpees

1ü Box Jumps

 

B:

Tabata(s)

 

STRONG

 

WU:

Coach Yeus Choice

 

A:

Deadlift

6 RM in 15min

 

B:

Push Press

6 RM in 15min

 

C:

6min AMRAP

6 Dealdifts @ 115/80kg

6 Push Press (from Floor) 80/55kg

 

2 min Rest

 

4min AMRAP

4 Dealdifts @ 130/100kg

4 Push Press (from Floor) 85/60kg

 

2 min Rest

 

2min AMRAP

2 Dealdifts @ 150/110kg

2 Push Press (from Floor) 90/65kg

 

0 Kommentare

WOD @crossfitbulach - 02. Dezember 2018

 

WU:

Warm up and Mobility for WOD (10-15min)

 

A:

For Time

Kettlebell Swings (24/16kg)

Box Jumps

Air Squats

Push Ups

Burpees

Pull ups

V-Ups

Cal Row

Double Unders

Wall Balls (20/14 lb)

Power Clean (115/75lb)

KB Snatch (24/16)

(You need to reach a total of 1200Reps. At Least 10 Reps must be done of a movement but not more then 200 Reps. At the end of KB Snatch you must reach total Reps).

 

0 Kommentare