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So far CFZ - CFL Administrator has created 1225 blog entries.

Mittwoch, 18. Juli 2018

A1: 5 sets of 1.1.1.1 Sumo Deadlift High Pulls A2: 6-6-6-6-6 Tall Box Jumps Alternate A1+A2. Rest 60sec. Between exercises. B: 2 sets of 6min ON (AMRAP) / 3min REST: 6 Shuttle Runs (10m back and forth) 8 Wallballs 10 Deadlifts @ light load STRENGTH WOD A: Seated Good Mornings 10-10-10 Start every 3min. B:

18. Juli 2018|

Battle of Lucerne 2018

CrossFit Zug will be competing this year again @ Battle of Lucerne 2018! We will have 4 Teams onsite: RX: ZULU - Hakuna Masquata: Jessica Morant + Marco Steiner ZULU - Oldies: Tina Tursic + Stefan Müller Scaled: Bikini Bottom: Carmen Wyss + Geri Kransteiner Johannsdottir & Wernersson: Tamara Deix + Michael Zwyssig It would

17. Juli 2018|

Dienstag, 17. Juli 2018

A1: 6-6-4-4 Shoulder Press @3112 A2: 8-8-8-8 Prone DB Rows @2121 Alternate A+B. Rest 60sec. Between exercises. B: 3 rounds for time of: 10 DB Power Snatches, left arm 10 Single-Arm DB Overhead Squats, left arm 10 Strict Pull-ups (Scale up: L-Pull-ups) 10 DB Power Snatches, right arm 10 Single-Arm DB Overhead Squats, right arm

17. Juli 2018|

Montag, 16. Juli 2018

A1: 5-5-5-5-5 1+1/4 Front Squats A2: 8-8-8-8-8 Weighted Hip Extensions Alternate A+B. Rest 60sec. Between exercises. B: In Teams of 2, AMRAP in 15min of: 6-12-18-24-30-36… reps of: KB Swings 24/16 Kg Back Squats @ moderate load HR-Push-ups

16. Juli 2018|

Samstag, 14. Juli 2018

A: Work 10 Min. On your Kipping Pull up If your advanced do: Max Kipping Pull ups unbroken then 4 sets of: Kipping pull ups @50% of A B: In teams of two 30 Min AMRAP 100 Medball Cleans 20/14 100 Medball Situps 20/14 100 Wall Balls 20/14 100 Burpees

14. Juli 2018|

Freitag, 13. Juli 2018

A: 3 x 10 BB Roll outs B: 4 Sets (4min on / 1 min off) 1 und 3 Set 12 Thrusters 12 cal Row 12 Thrusters Remaining time: AMRAP Row (cal) 2 und 4 Set 12 Toes to bar 20 Double unders 12 Toes to bar Remaining time: AMRAP Double unders

13. Juli 2018|

Donnerstag, 12. Juli 2018

In Teams of 2 for time of: Buy-in: 2000m Row Then: 5 rounds of: 20 Pull-ups 20 Box Jumps 20 Wallballs 20 Push-ups Buy-out: Run 800m (together) OLYMPIC LIFTING WOD: A: Clean Pull-under 3-3-3-3 B: 10min to establish a heavy Split Jerk C: EMOM for 10min of: 1) 3 (Squat) Cleans 2) 3 Push-Jerk Same

12. Juli 2018|

Mittwoch, 11. Juli 2018

A: 10min to work up to a heavy tripple of Hang Power Clean B: Tabata deadlift Tabata hang power clean Tabata front squat Tabata push press Rest one minute between exercises. STRENGTH WOD: A: Axle Bar Deadlift 10-10-10 After Every set try 10 unbroken Pull ups B: 4 Rounds for Quality: 10 GHD Sit-ups 1

11. Juli 2018|

Dienstag, 10. Juli 2018

A: 10min to work up to a heavy tripple of Hang Power Snatch B: 21-15-9 reps for time of: Bar-facing-burpees Overhead Squats, Moderate Chest-to-bar pull-ups

10. Juli 2018|

Montag, 9. Juli 2018

Gunny For time: 1-mile weighted run 50 push-ups 50 sit-ups 1-mile weighted run 50 push-ups 50 sit-ups 1-mile weighted run Wear a weight vest, body armor, loaded pack or whatever is needed to load yourself with 50 lb. for the runs.

9. Juli 2018|