BENCHMARKWEEK
Choose your favorite workout:
CFBS Benchmark
Fran
Baseline
CFBS Benchmark
Girls
3 rounds of:
10 push ups
20 sit ups
30 air squats
40 kettlebell swings
Men
4 rounds of:
10 pull ups
20 push ups
30 sit ups
40 air squats
Fran
21-15-9
Thrusters
Pull ups
Baseline
500m row
40 air squats
30 sit ups
20 push ups
10 pull ups
Under this link you can download your past results.
MONDAY, 24.OCTOBER
WOD: “Mainsite”
21-15-9 reps of:
Kettlebell Snatch, left (24kg/20kg)
Kettlebell Snatch, right (24kg/20kg)
Pull-ups
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SUNDAY, 23.OCTOBER
WOD: “Hurry up”
Eight rounds for time:
100m Shuttle Sprint
10 Kettlebell Push-Press
15 Box Jumps
10 Klimmzüge
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Bye Bye Till
Till Vogt is leaving CrossFit Basel. We thank him for his commitment and his varied trainings. We wish him all the best for his future projects.
RESULTS CROSSFIT MEETS STRONGMAN 2011
Sorry, this entry is only available in Deutsch.
WEDNESDAY, JULY 6
Half of Hero-Workout “Rankel”
Do as many rounds as possible in 10min of:
Deadlift, 6reps (100kg/70kg)
Burpee-Pull-ups, 7reps
KB-Swings (american style), 10reps (32kg/20kg)
200m Run
Post load and number of rounds to comments.
FRIDAY, JULY 1
As many rounds as possible in 10 minutes of:
5 Sumo-Deadlift High-Pull (50/35)
10 Push-Press (50/35)
15 Box Jumps (60/50)
Post load and number of rounds to comments.
WEDNESDAY, JUNE 29
20-16-12-8-4 repetitions for time of:
Kettlebell Clean&Press (32/24)
Toes to bar
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TUESDAY, JUNE 28
4 Rounds for time:
50m Shuttle Sprint
5 Powercleans (80/60)
15 Kettlebell Swings (32/24)
Rest 90s between each round.
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