WOD @crossfitbulach - 20. Juli 2018

WU:

100 Jumping jacks

Then 2 Rounds

10 Good mornings

10 Back Squats

10 Back rack lunges

 

A: 

Back Squats

4x6 (3 sec Pause in bottom position) 

 

B:  

‘Hero Day’

"Rankel"

20min AMRAP:

6 Deadlifts 225/155

7 Burpee Pull ups

10 KB Swings (32/24)

200m Run

 

C: 

For Time 

100 Bent over Rows

0 Kommentare

WOD @crossfitbulach - 19. Juli 2018

WU:

10min AMRAP

200m Row

10 KB Swings (light)

10 Push Ups

10 Squats

 

A: 

Cluster  

Work up to todays 1RM

 

B:  

5 rounds 

21 Cal Row 

15 HSPU 

9 Clusters (95/65) 

 

C:

Tabata L-Sit hold

0 Kommentare

WOD @crossfitbulach - 18. Juli 2018

WU:

5min AMRAP

DU’s / SU’s

every new min. 10 Burpees

 

A: 

Turkish get ups

Work up to todays 2RM (1 each side)

 

Btw. Sets: Max. strict Push ups

 

B:  

21-15-9 

Wall Balls (20/16) 

T2B 

DB Snatch (22.5/17.5) 

 

C: 

100 Russian Twists

0 Kommentare

WOD @crossfitbulach - 17. Juli 2018

WU: 

500m Row + Shoulder mobility

then 2 Rounds w. BB

10 Snatch Pulls

10 Muscle snatch 

10 Snatch balance

10 OH squats

 

A: 

Snatch + OH Squat 

Work up to a heavy 1+3 

 

B:  

For Time 

2K Row 

30 C2B  

30 Dips

 

C: 

Bring Sally up w. BB

0 Kommentare

WOD @crossfitbulach - 16. Juli 2018

WU: 

400m Run 

then 3 Rounds w. BB

10 Good mornings

10 Jumping squats

10 Front squats

10 Front rack lunges

 

A: 

Front Squats  

4x6 Reps   

Tempo: 34X1 

 

B:  

4 Rounds 

50 DU / 150 SU

20 Box Jumps 

15 KB Snatch (24/16)

10 Hand release Burpees

0 Kommentare

WOD @crossfitbulach - 15. Juli 2018

  

 

WU: Row 400 m & mobility

 

Team Murph in teams of 2

 

Run 1600 m (together)

100 Pull ups

200 Push ups

300 Squats

Run 1600 m (together)

 

0 Kommentare

WOD @crossfitbulach - 14. Juli 2018

  

WU: Run 400 m & Mobility

 

A: Thruster

1. 1 RM of Today (OK from rack)

2. 5 x 3 w. 70% of 1.

 

B: 20' EMOM

5 Thrusters (70% of A) & 1 Burpee over the bar

 

ADD 1 Burpee per round

 

ACC: Wall sit tabata

 

0 Kommentare

WOD @crossfitbulach - 13. Juli 2018

 

 

WU: 3 x 15m bear crawl, 15 dislocates, 15 push ups 

 

A: Bench Press

1. 5RM

2. 5x5 w. 70% of 1.

 

B: 3 rounds for time

13 push ups

13 sit ups

13 box jumps

13 kb swings 24/16

13 push press 30/20

13 walking lunges (per leg)

13 mountain climbers

13 pull ups

13 dips

13 k2e

13 squats

13 burpees

13 superman

 

ACC: 3 x 8-10 DB hammer curls

 

 

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WOD @crossfitbulach - 12. Juli 2018

BSWU: 20/15 

10 BS, slowly down, fast up

10 BS, 3 sec in bottom position

10 BS, 1&1/2

 

A: Backsquat 5 x 5

 

work slowly up before you start with the sets!

 

B: 20' emom

1. 12 Thrusters

2. 12 Push Ups

3. 20 Backsquats

4. 45 sec Plank

 

Acc: 3 x 8-10 bottom up KB presses

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WOD @crossfitbulach - 11. Juli 2018

 

WU: 600 m Row and Plank w. Partner & Mobility 

 

A: In Teams of 2

100 WB (20/14) / Dip hold

100 TTB / Wall sit

100 SH2OH (60/40) / Plank

100 DU's / L-Sit

100 DL (70/50) / HSH

 

B: ?

 

0 Kommentare

WOD @crossfitbulach - 10. Juli 2018

 

SNWU: 2 x w. 20/15 from hang

5 SN pulls

5 Muscle SN

5 Power SN

5 SN

 

A: Snatch

1. 3 RM

2. 5 x 3 w. 70% of 1

  

B: 4 rounds for time

Run 400 m

9 push ups

7 hang power snatches 

5 TTB

 

Acc: 400 m Farmers Carry (HEAVY)

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WOD @crossfitbulach - 09. Juli 2018

 

30 JJ & Wrist WU

 

CLWU: 2 x w. 20/15 from hang

5 CL pulls

5 Muscle CL

5 Power CL

5 CL

 

A: Clean - Hang Clean - Hang Power Clean

1 - 1 - 1 max

  

B: For time

2' DU's

then

50-40-30-20-10

KB/DB Lunges

Push ups

Sit ups

 

Acc: 400 m OH carry (weight plate)

 

0 Kommentare

WOD @crossfitbulach - 08. Juli 2018

 

WU: Run 400 m & movement preparation 

 

Circuit 30/15

 

 

 

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WOD @crossfitbulach - 07. Juli 2018

 

WU: Run 400 m & 15m Lizard Walk, 15 Push ups, 15 Dislocates

 

A: Strict Press

1. 1 RM

2. 5 x 3 w. 70% of 1

 

B: 12, 11, 10, 9......1

Push Press

Ball Slams

TTB

Tire Flips

 

C: 150 m Farmers Carry, 150 m FR carry (KB)

 

0 Kommentare

WOD @crossfitbulach - 06. Juli 2018

 

WU: Row 500 m

  

Clean & Jerk movement preparation

 

A: “Glen”- 45 minute cap

30 Clean & Jerks (60/45)

1600 m Run

10 Rope Climbs

1600 m Run

100 Burpees

 

Acc: Plank Tabata

 

0 Kommentare

WOD @crossfitbulach - 05. Juli 2018

 

WU: 500 m row & 15 m inch worm & 15 good mornings

  

A: Deadlift & Romanian Deadlift

1. Find todays  1&1 max

2. 5 x 1&1  w. 80% of A

 

B: 3 x 8-10 weighted pull ups

 

C: 16 min EMOM

1. 10 DL at 60% of your DL 1RM (not todays 1RM!)

2. 20 KB Swings (24/16)

3. 30 DU's (full min of rope skipping if no DU's)

4. 40 Mountain Climbers (per side)

 

Acc: 3 x 15m KB front rack carry, 15m KB OH carry

 

0 Kommentare

WOD @crossfitbulach - 04. Juli 2018

 

WU: 3 x 15m bear crawl, 15m lizard walk, 15 push ups

  

A: DB Floorpress

5 x 5 (work slowly up first)

 

max weighted push ups between sets

 

B: 15min AMRAP w. partner

Burpee Box Jump Overs

 

1-1

2-2

3-3 etc.

 

C: 3 x 8-12 DB Hammer Curls, 3 x 8-12 DB Skull Crushers

 

Acc: Plank Tabata

 

 

0 Kommentare

WOD @crossfitbulach - 03. Juli 2018

 

WU: Row 400 m

 

PCWU: 2 x w. 20/15

5 CL pulls

5 Muscle CL

5 Power CL

 

20 x PCL + HPCL 1+1 w. 20/15

 

A: Power Clean (hang OK as well)

1. Find todays 5RM

2. 70% of 1 -> 5 x 5

 

B: 14' AMRAP ladder

3 Power Clean (60/40)

3 Push Press (60/40)

 

6 Power Clean

6 Push Press

 

9 Power Clean

9 Push Press

 

etc. 

 

ACC: 5' of DU's / DU's practice

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WOD @crossfitbulach - 02. Juli 2018

 

WU: Run 400 m

 

FSWU: 

10 FS, slowly down, fast up

10 FS, 3 sec in bottom position

10 FS, 1&1/2

 

A: Front Squat

5 x 5 Front Squats @ 32x1 Tempo (3 second descent, 2 second hold at the bottom. Keep the weight light enough to hold the tempo!

 

10 KB Goblet Squats between Sets

 

B: For Time

21 BS (100/65)

15 FS (90/60)

9 OHS (85/60)

 

Acc: 100 Sit Ups

 

0 Kommentare

WOD @crossfitbulach - 01. Juli 2018

 

WU: Run 400 m & 15m Lizard Walk, 15 Push ups, 15 Dislocates

 

 

A: Bench Press

1. Find todays 3RM

2. 80% of 1 -> 5 x 3

 

A1 3 x 8 DB Floor Press

 

A2: 3 x 10 weighted Push ups

 

B: For Time

1000 m row

100 Sit Ups

100 KB Box Step Ups

100 Burpees

 

0 Kommentare

WOD @crossfitbulach - 30. Juni 2018

 

 

SWISS TEAM CHALLENGE 2018


Öffnung: 09:00

Start: 09:30

Ende: 17:00

 

 

WOD @crossfitbulach - 29. Juni 2018

 

WU: Row 500 m

 

SNWU: 2 x w 20/15 

5 SN pulls

5 Muscle SN

5 Power SN

5 SN

 

A: Snatch

1. Find todays 3RM

2. 80% of 1 -> 3 x 3

 

A2: 20 Snatch w. 20/15

 

B: Kelly light (3 instead of 5 rounds)

400 m run

30 box jumps

30 wall balls

 

0 Kommentare

WOD @crossfitbulach - 28. Juni 2018

 

WU: run 400 m

 

BSWU: w 20/15 

10 BS, slowly down, fast up

10 BS, 3 sec in bottom position

10 BS, 1&1/2

 

A: Backsquat

1. Find todays 5RM

2. 80% of 1 -> 5 x 3

 

A2: 100 OHS w. 20/15

 

B: 17' AMRAP

8 Pull Ups

8 Man Makers (DB)

8 Walking Lunges (DB)

 

Accessory: 3 x 8-10 Bottom Up KB Presses

 

0 Kommentare

WOD @crossfitbulach - 27. Juni 2018

 

WU: 3 x 200 m row and planks w. partner

 

2 x 15m Inch Worm, 15 Superman, 15 Lunges

 

A: Romanian Deadlift

1. Find todays 7RM

2. 80% of 1 -> 3 x 7

 

B: 3 x 5 min EMOM

1. 3 FS, 3 Push Press

 

1' rest

 

2. 3 BS, 3 Thrusters

 

1' rest

 

3. 3 DL, 3 Split Jerks

 

All from the floor!

 

Accessory: Side Plank Tabata 4/4

 

0 Kommentare

WOD @crossfitbulach - 26. Juni 2018

 

WU: 400 m run

 

JWU: 2 x w. 20/15 from hang

5 Strict Press

5 BTN Strict Press

5 Push Press

5 BTN Push Press

5 Push Jerk

5 BTN Push Jerk

5 Split Jerk

 

A: Jerk (Push or Split)

1. Find todays 3RM

2. 70% of 1 -> 5 x 3

 

B: 15' AMRAP

3-6-9-12...strict pull-ups 

3-6-9-12...row calories

3-6-9-12...handstand push-ups (Box HSPU)

3-6-9-12...row calories

 

Accessory: 5 rounds of 5 Chin ups and 10 Biceps Curls with BB  

 

0 Kommentare

WOD @crossfitbulach - 25. Juni 2018

 

WU: 400 m run

 

CLWU: 2 x w. 20/15 from hang

5 CL pulls

5 Muscle CL

5 Power CL

5 CL

 

A: Power Clean - Clean

1. Find todays 1RM

2. 70% of 1 -> 5 x 3

 

B: 16' EMOM

1. 6 Front Squats at 60% of 1RM

2. 50 DU's (150 SU's)

 

Accessory: 100 Sit Ups 

 

 

0 Kommentare

WOD @crossfitbulach - 24. Juni 2018

 

Every 10 minutes, for 50 minutes (5 sets) complete the following as quickly as possible:

 

Run 800 Meters

2 Legless Rope Climbs

10 Push ups

15 Wallballs

20 Burpees Box Jump-Overs 

 

The expectation is that you will have at least 2 minutes of rest between sets. If you are not getting a bare minimum of two minutes of rest per round, please scale the reps or distances so that you get a bit of rest.

 

0 Kommentare

WOD @crossfitbulach - 23. Juni 2018

 

WU: 2 x 15m Lizard Walk, 15 Dislocates, 15 Push Ups

 

A: Bench Press

Find todays 3 RM

 

A2: 3 x 8-10 DB Floor Press

 

B: 20’ AMRAP

10 T2B

10 Man Makers

10 DB Lunges

 

Accessory: 100 KB Swings

 

0 Kommentare

WOD @crossfitbulach - 22. Juni 2018

 

WU: 3 x 15m Bear Crawl, 15 Dislocates, 15 Shoulder Push Ups

 

SPWU: 2 x w. 20/15 from hang

5 Strict Press

5 BTN Strict Press

5 Push Press

5 BTN Push Press

 

A: Strict Press

Find todays 3 RM

 

B: Fight Gone Bad

5 Rounds 1 min work per Station.

1.     Wall Balls

2.     Sumo Deadlift High Pull

3.     Box Jumps

4.     Push Press

5.     Row

6.     Rest

 

Accessory: 400m Farmers Carry

 

0 Kommentare

WOD @crossfitbulach - 21. Juni 2018

 

WU: 100 JJ, 60 Mountain Climbers, 20 Dislocates 

 

SNWU: 2 x w. 20/15 from hang

5 SN pulls

5 Muscle SN

5 Power SN

5 SN

 

A1: Hang Snatch

Find your max of today

 

B: 10’ EMOM

1 Hang Snatch

1 Snatch to OH Squat

 

Rest 2'

 

10' AMRAP

3 Power Snatch

6 HSPU (Push Ups)

9 Sit Ups

 

Accessory: 3 x 8-10 Bent over BB row

 

0 Kommentare

WOD @crossfitbulach - 20. Juni 2018

 

WU: 100 JJ, 60 Mountain Climbers, 20 Dislocates 

 

CLWU: 2 x w. 20/15 from hang

5 CL pulls

5 Muscle CL

5 CL

5 Strict Press

5 Push Press

5 Cluster

 

A: Cluster

1 RM

 

B: 15’ AMRAP

6 Power Clean

9 Push Ups

12 Pull Ups

 

Accessory: 100 Biceps Curls w. 20/15

 

0 Kommentare

WOD @crossfitbulach - 19. Juni 2018

 

WU: Row 500 m &

2 x 15 m Inch Worm, 15 Superman, 15 Good Mornings 

 

 

A: Deadlift

5 x 5

 

Max glute bridges between sets!

 

B: For time

400 m run

44 Deadlifts (70% of A)

44 Burpees over the bar

44 Pull Ups

400 m run

 

Accessory: 3 x 20 Hollow Rocks

 

0 Kommentare

WOD @crossfitbulach - 18. Juni 2018

 

WU: 2 x 15 m lunges, 15 squats

 

BSWU: 

10 BS, slowly down, fast up

10 BS, 3 sec in bottom position

10 BS, 1&1/2

 

 

A1: Backsquat 5 x 5

A2. 3 x 8-10 FS w. 70% of A1

 

B: For time

50 Sit ups

100 Walking Lunges (med ball)

200 DU's (500 SU's)

50 TTB (K2E)

200 DU's (500 SU's)

100 Squats (med ball)

50 Sit ups

 

Accessory: 3 x 20 Arch Rocks

 

0 Kommentare

WOD @crossfitbulach - 17. Juni 2018

 

 

Coach Sue's Choice

 

 

0 Kommentare

WOD @crossfitbulach - 16. Juni 2018

 

WU: 3 x 15 m bear crawl, 15 dislocates, 15 push ups

 

A: Bench Press 

1. Find todays 3 RM

2. 5 x 3 w. 70% of 1

 

B: 20' AMRAP

50-calorie row 


40 TTB

 

30 WB

20 DB row

10 pull ups

 

 

Accessory: Plank Tabata

 

0 Kommentare

WOD @crossfitbulach - 15. Juni 2018

 

WU: 300 m row

 

SNWU: 2 x w. 20/15

 

5 SN pulls

5 Muscle SN

5 Power SN

5 SN

 

A: Hang Power Snatch & Snatch

1. Find todays 1RM

2. 10 x 1 w. 80%

 

B: Erin 

5 RFT of

 

15 DB Clean 17.5 / 12.5

21 Pull Ups 

 

Accessory: HS hold Tabata

 

0 Kommentare

WOD @crossfitbulach - 14. Juni 2018

WU: 400m row & 20 Shoulder Push Ups & 20 Dislocates

 

SHPWU: 2 x w. 20/15

5 ST Press

5 BTN ST Press

5 Push Press

5 BTN Push Press

 

A: Push Press 

1. Find todays 5 RM

2. 5 x 3 Strict Press w. 60%

 

B: 11 - 9 - 7 - 5 - 3 - 1

Gym Lines of Farmers Walk

Handstand Push Ups

Strict Pull Ups

Strict DB Shoulder Press

 

Accessory: 50 Biceps Curls / 50 Skull Crusher w. 20/15

0 Kommentare

WOD @crossfitbulach - 13. Juni 2018

 

WU: 3 x 

15 m bear crawl

15 m inch worm walk

15 m monkey walk 

  

A: Sumo DL 

1. Find todays 3RM

2. 5 x 3 w. 70%

 

10 SDLHK (KB) between sets

 

C: 7 Rounds For Time:

16 Box Jumps

8 Burpees

4 Muscle Ups (Jumping MU)

 

Accessory: 3 x max hang (rope/bar/rings)

 

 

0 Kommentare

WOD @crossfitbulach - 12. Juni 2018

WU: 400 m run

 

BSWU: 1 x w. 20/15

10 BS, slowly down, fast up

10 BS, 3 sec in bottom position

10 BS, 1&1/2

  

A: Backsquat

1. Find todays 3RM

2. 5 x 3 w. 70%

 

Max BS with 20/15 at the end

 

C: 4 Rounds For Time:

20 Wallballs

20 Pull Ups

20 OH Squats (30/25)

 

Accessory: 100 Sit Ups

0 Kommentare

WOD @crossfitbulach - 11. Juni 2018

 

WU: 5' of rowing, running, jump rope, ski erg, bike

 

CLWU: 2 x w. 20/15

5 CL pulls

5 Muscle CL

5 Power CL

5 CL

 

A: CL pull - Power CL - CL

Find todays 1 RM

 

B: 6 - 10 - 14 - 18

 

Hang Power Clean

Push Press

Dips

 

400m Run / 500m Row

 

18 - 14 - 10 - 6

 

Hang Power Clean

Push Press

Dips

 

Accessory: 3 x 8-10 reverse KB press

 

0 Kommentare

WOD @crossfitbulach - 10. Juni 2018

 

WU: 10 min rope jumping & 20 Dislocates & 10 Push Press & 5 Strict Press

 

A: Thruster

1 RM

 

B: EMOM for max rounds

1 x Thruster 60% of A

5 x Pull Ups

 

Add 1 Thruster to every minute

 

C: 400 m OH carry (weight plate)

 

Accessory: Plank Tabata 

 

0 Kommentare

WOD @crossfitbulach - 09. Juni 2018

 

WU: 10 min rope jumping & 20 Dislocates & 10 Push Press & 5 Strict Press

 

A: Strict Press

1. 3 RM

2. 80% of 1 -> 5 x 3

 

B: 5 Rounds For time

20 Hand to hand KB swings

20 Double KB Clean

20 Alternating KB row

20 Thruster

 

Accessory: 200 m heavy farmers carry 

 

0 Kommentare

WOD @crossfitbulach - 08. Juni 2018

 

WU: 100 JJ, 80 DU's, 60 m Bear Crawl, 40 Dislocates, 20 OHS 20/15, 10 Burpees

 

A: Lumberjack 30

 

For time

 

30 Deadlifts 120/90

400 m run 

30 KB Swings 32/20

400 m run 

30 OHS 50/30

400 m run

30 Burpees

400 m run

30 C2B Pull ups

400 m run

30 Box Jumps

400 m run

30 DB Squat Clean 22.5/15

400 m run

 

B: Coaches choice

 

 

0 Kommentare

WOD @crossfitbulach - 07. Juni 2018

 

WU: 2 x 30 m Lunges, 30 m Bear crawl & 1.5 min Squat Wrestling

 

BSWU:. 20/15

10 FS, Slow down, fast up

10 FS, 3 sec in bottom position

10 FS, 1&1/2

 

A: Front Squat

1. Find todays 3 RM

2. 80% of 1 -> 5 x 3

 

B: For time

Run 800 m

100 KB Snatch

200 KB Press (alternating)

300 KB Swings

Run 800 m 

 

Accessory: 3 x 8-10 Skull Crushers 

0 Kommentare

WOD @crossfitbulach - 06. Juni 2018

 

WU: run/row 800 m

 

CLWU: 2 x w. 20/15

5 CL Pulls

5 Muscle CL

5 Power CL

5 CL

 

A: Clean

1. Find todays 3 RM (Power or Squat)

2. 80% of 1 -> 5 x 3

 

B: For Time

21-18-15-12-9-6-3

Burpee box jumps

Mountain Climbers (per side)

Sumo DL High Pull (30/25)

Wall Balls

 

 

3 x 8-10 hammer curls (DB)

 

0 Kommentare

WOD @crossfitbulach - 05. Juni 2018

 

WU: 5' of rowing, assault bike, rope jumping &

20 Dislocates

20 Push ups

 

A: Bench Press

1. Find todays 3 RM

2. 80% of 1 -> 5 x 3

 

B: 4 Rounds

1 min max calorie row

1 min max box jumps

1 min max kb swings

1 min max push ups

1 min rest 

 

3 x max HS hold

 

0 Kommentare

WOD @crossfitbulach - 04. Juni 2018

 

WU: 5 x 20 JJ, 20 GM, 200 m row,

 

A: Deadlift

1. Find todays 3 RM

2. 80% of 1 -> 5 x 3

 

B: 15 min AMRAP

(work up to your ideal weight before we start)

3 Clean

3 FS

3 Snatch

3 Bent over Row

 

Accessory: 20 Turkish Get Ups

 

 

0 Kommentare

WOD @crossfitbulach - 03. Juni 2018

 

WU: Run/Row 800 m 

 

10 Stations Circuit 30/15

 

 

 

 

 

0 Kommentare

WOD @crossfitbulach - 01. Juni 2018

 

WU: 30 m Bear Crawl, 20 Dislocates, 10 Burpees

 

SNWU:

 

5 SN pulls

5 Muscle SN

5 Power SN

5 Snatch Balance

5 Snatch

 

A: Snatch + Snatch Balance

 

work up to todays 3 + 3 max

 

B: Kelly

5 Rounds for time

Run 400 m 

30 Box Jumps

30 Wall Balls

 

 

0 Kommentare

WOD @crossfitbulach - 31. Mai 2018

 

WU: 30 JJ, 30 Air Squats

 

 

BSWU:

10 BS, slowly down, fast up

10 BS, 3 sec in bottom positiion

10 BS, 1&1/2

 

A: Back Squat

 

5 RM

 

B: 5 Rounds for time

400 m run

20 OH Squats (30/25)

10 Pull Ups

 

Accessory: Plank Tabata

 

0 Kommentare