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So far CFZ - CFL Administrator has created 1174 blog entries.

Montag, 21. Mai 2018

Teams of 2: Buy in: Row 600m (each member) 100 Weighted Lunges 30 rounds of: 3 Pull Ups, 3 Clean &-Jerk,3 Burpees (alternate full rounds) 100 Weighted Lunges Buy out: Run 800m (each member at the same time) Weighted Lunges: Use 2 DBs in Front Rack (resting on shoulders) Clean & Jerk @ moderate Weight

21. Mai 2018|

Samstag, 19. Mai 2018

A: EMOM for 12 min: 2 Hang power cleans + 2 Front squats B: 500m Row then: 3 Rounds: 20 Air squats 15 Kettlebell swings, 24/16 Kg 10 Toes 2 Bar then: 400m Run

19. Mai 2018|

Freitag, 18. Mai 2018

"Dallas 5" 5 minutes of: Burpees Then, 5 minutes of: 7 deadlifts, 70/50 Kg 7 box jumps Then, 5 minutes of: Turkish get-ups, 20/15 Kg DB Then, 5 minutes of: 7 snatches, 35/20 Kg 7 push-ups Then, 5 minutes of: Rowing (calories)

18. Mai 2018|

Donnerstag, 17. Mai 2018

A: Every 60sec for 10min do: 1 Squat Clean + 1 Hang Squat Clean B: For time, fast and heavy: 21 dumbbell thrusters Run 400 meters 18 dumbbell thrusters Run 400 meters 15 dumbbell thrusters Run 400 meters OLYMPIC WEIGHTLIFTING WOD: A: 6x Every 2:30 Min. 2x Clean, 100%CJ B: 15 min to find your

17. Mai 2018|

Mittwoch, 16. Mai 2018

A: Every 1:30 Min. for 9 Min. do: 2 Snatch High Pull + 1 Snatch B: AMRAP in 20min of: 50 Double unders 1 Snatch OLYMPIC WEIGHTLIFTING WOD: A: 6x Every 2:30 Min. 2x Clean, 100%CJ B: 15 min to find your 3RM Front squat C: 6x Every 2:30 Min 1x Snatch, 90-95%S STRENGTH WEIGHTLIFTING

16. Mai 2018|

Dienstag, 15. Mai 2018

A: Every 2:30 for 20min do: 6 Box Squats B: 4 Sets (3min on 2 min off) 1) 400m Run: then max reps Russian Twists: DB 2) 500m Row: then max reps Benchpress

15. Mai 2018|

Montag, 14. Mai 2018

A: In Teams of 2: 7 rounds, start new round every 5:00: 30 cal Row 14 Front Squats 14 Shoulder to Overhead Note: One Barbell for both exercises OLYMPIC WEIGHTLIFTING WOD A: 6x Every 2:30 Min. 2x Clean, 100%CJ B: 15 min to find your 3RM Front squat C: 6x Every 2:30 Min 1x Snatch,

14. Mai 2018|

Samstag, 12. Mai 2018

"The 300" For Time 25 Pull-Ups 50 Deadlifts (Easy load) 50 Push-Ups 50 Box Jumps (24/20 in) 50 Floor Wipers (same load as Deadlift) 50 Kettlebell Clean-and-Press (1/.75 Pood) (alternating) 25 Pull-Ups

12. Mai 2018|

Freitag, 11. Mai 2018

A: Back Squat 4-4-4-2-2 @ 32X1 Start every 2:30min. "X" = "explosive" (as fast as possible) B: 4 rounds for time of: Run 200m 20m Bear Crawl with two DBs, light-moderate weight Run 200m 20m Duck walk

11. Mai 2018|

Donnerstag, 10. Mai 2018

A: Weighted Push-ups 3-3-3-3 Weighted Pull-ups 3-3-3-3 Alternate exercises. Rest 60sec. Between exercises. B: Team of 2 "Jack" Complete as many rounds as possible in 20 minutes of: 10 Push Presses, moderate weigth 10 Kettlebell Swings, 24/16kg 10 Box Jumps, 60/50cm Alternate full rounds.

10. Mai 2018|