Entries by CFA

WOD 25-05-2018

WOD A. Dynamic Running Drills(Running on the track) B. BuddyWOD – You Go, I Go:10x 100 Mtr Sprint – 40 Sec Rest between the sets! Note: Bring your Running shoes &  Smartwatch along! ————————————————————————————————– RX WOD (Special Farewell WOD Wendy & Ronny “CFA Goldmembers”)(19:30-21:00 pm.) BuddyWOD – You Go, I GO:For time:Buy in: 20 Synchronized […]

WOD 24-05-2018

WOD A. Ring Muscle Up Practice(Mid Ring drill, Swing, Dynamic transition drill) B. 5 Min. EMOM of: Ring Muscle Ups C. 14 Min. EMOM of:– Odd Min.: ME Burpee Box Jumps– Even Min.: Rest

WOD 23-05-2018

WOD A. Mobility & Movement Standards WOD B. Benchmark – “Filty Fifty”For time:– 50 Box Jumps 60/50cm– 50 Jumping Pull Ups– 50 Kettlebell Swings 16/12kg– 50 (Steps) Walking Lunges– 50 Knees to Elbows– 50 Push Presses 20/15kg– 50 Back Extensions – 50 Wallball Shots 20/14lbs– 50 Burpees– 50 Double Unders

WOD 22-05-2018

WOD A. Toes to Bar Practice B. 12 Min. EMOM of:– Odd Min.: 5 (Strict) Chinning Pull Ups– Even Min.: 10 Toes to Bar C. Handstand Practice(Handstand Hold & Walk) D. 12 Min. AMRAP of:– 200 Mtr Run– 15 Mtr Handstand Walk– 30 Sec. Handstand Hold

WOD 21-05-2018

WOD A. Good Morning2|15|’30 B. Romanian Deadlift3|8|2″1-0-1-0 C. Kettlebell Z-Press2|10|2″ D. 15-12-9 of:– Deadlifts BWkg– Shouder Press 3/4BWkg

News 20-05-2018

NEWS Today we’re closed, but that doesn’t mean that you can’t train.Go out, wear your running shoes and go for a 5 Km run for time! Tomorrow the barbell is waiting for you at your CrossFit box!!!

WOD 19-05-2018

WOD A. Keg Carry & Ground to Overhead Practice B. Three 10 min.: Descending ladders of:b1) 10-9-8-7-6-5-4-3-2-1 of:– (Strict) Pull Ups– Gekko Bastardsb2) 0-10, 0-15, 0-20, 0-25, 0-30 mtr of:– Keg Suicide Carry anyhow– Back to your baseline (0), perform 2x Ground to Overheadb3) 50-50, 40-40, 30-30, 20-20, 10-10 of:– Consecutive Double Unders– Consecutive Single […]

WOD 18-05-2018

WOD A. (Squat) Clean3|1-3|2″ B. Press Work– Behind the Neck Press 2|10|’30– Push Press 3|3-5|2″ C. Benchmark – “Hitman”3 Rounds of:– 10 Back Squats 102/70kg– 400 Mtr Run Note: Barbell must be start from the floor! NO rack!

WOD 17-05-2018

WOD A. L-Sit reverse Tabata B. Ring Work– Ring Rows 2|15|’60– Ring Dips 3|5|’60– Ring Muscle Ups Swing Practice C. 30 Ring Muscle Ups for time!

WOD 16-05-2018

WOD A. Split Squat 2|8 (L+R)|’901-0-1-0 B. Squat Clean + Split Jerk Practice(Find your Clean&Jerk weight @70%) C. 20 Min. EMOM of: 1-2 Clean and Jerks @70%