SATURDAY, 17./SUNDAY, 18. DECEMBER
Five rounds for time:
10 Boxjumps (61/51)
10 Barbell Sumodeadlift Highpull (40/25)
10 Pushpress (40/25)
Post load and time to comments.
65kg Backsquat: Judith Gedney, -44kg BW, 71 years old
THURSDAY, 1.DECEMBER
WOD: “Burpeelicious”
30-15-5 of:
Walkinglunges with KB
Push-ups
Burpees
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He just did it!
WEDNESDAY, 30.NOVEMBER
WOD: “Zercher Fran”
21-15-9 of:
Zerchersquats
Situps (twice the amount of the fran)
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Action in the box part 2!
TUESDAY, 29.NOVEMBER
WOD: “Tuesday’s Special”
As many rounds as possible in 15 Minuten of:
20 Sit-ups
15 KB squat clean (32/20)
10 Pull-ups
Post amount of rounds to comments.
Action in the box
MONDAY, 28.NOVEMBER
WOD: “Every 5 Seconds”
For 10 minutes, on the minute:
7 Boxjumps
5 highhang snatches
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Vanishing legs...
SUNDAY, 27.SEPTEMBER
WOD: “Squat & Sprint II”
50 squats
50m sprint
40 squats
50m sprint
30 squats
50m sprint
20 squats
50m sprint
10 squats
50m sprint
Schreibe deine Zeit in die Kommentare.
Holding balance is the key
SATURDAY, 26.NOVEMBER
WOD: “Squat & Sprint”
50 squats
50m sprint
40 squats
50m sprint
30 squats
50m sprint
20 squats
50m sprint
10 squats
50m sprint
Post time to comments.
Let's do some pistoles together!
FRIDAY, 25.NOVEMBER
WOD: Bar Wars”
21-15-9 repetitions of:
Behind the neck thruster
Toes to bar (scaling: double situps)
Post time to comments.
Well done!
THURSDAY, 24.NOVEMBER
WOD: “Wall of Pain”
120 Kettlebell Snatches*
*Go for 5 wallballs on the minute, every minute
Post time to comments.
Warm-ups can be fun!
BENCHMARKWEEK
Before
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.
After
Nicht vergessen: Shit happens - Nur die Harten kommen in den Garten
