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So far CFZ - CFL Administrator has created 1203 blog entries.

Mittwoch, 13. Juni 2018

A: DB Benchpress (Single arm, alternating) 10/10 - 10/10 - 10/10 B: „CrossFit Regional 2018: EVENT 5“ 4 Rope climbs 16 Thrusters 3 Rope climbs 12 Thrusters 2 Rope climbs 8 Thrusters C: 3 Sets: 200m Run Rest 1:1 OLYMPIC LIFTING: A: 4x Every 3 min 5x Squat clean B: 7x Every 3 min 2x

13. Juni 2018|

Dienstag, 12. Juni 2018

A: 10 min AMRAP: 20 Double unders 15 Kettlebell swings 10 Toes to bar 4 min Rest 10 min AMRAP: 12/10 cal Row 10 Jumping lunges (total) 10 Push ups 4 min Rest 10 min AMRAP: 400m Run 10 Burpees 15 Sit ups

12. Juni 2018|

Montag, 11. Juni 2018

A: Every 90sec. for 15 Min. 1 Power clean + 1 Front squat + 1 Jerk: B: 2 Rounds: 800m Run 40 Wall balls 20 Dumbbell snatches

11. Juni 2018|

Samstag, 9. Juni 2018

A: 10-10-10-10 DB Prone Row @2111 Start every 2:30min. B: 6-6-6-6-6 Behind the Neck Shoulder Press Start every 2min. C: 3RFT of: 8 Power Snatches @ Moderate weight 8 Overhead Lunges @ same weight 8 Medball Cleans 8 Wallballs

9. Juni 2018|

Freitag, 8. Juni 2018

A: 5-5-5-5-5 "1+1/4" Front Squats Do them slow and controlled. Start every 2:30min. B: 3 rounds of: 1 minute of Sumo Deadlift High Pulls 1 minute of (GHD) Sit-ups 1 minute of Push Presses 1 minute of T2B Rest 1 minute Barbell @ light weight (one bar for both movements)

8. Juni 2018|

Donnerstag, 7. Juni 2018

A: EMOM for 18min do: 1) 3 Wall Climbs 2) 10m Seated Sled Face Pulls 3) 20-30sec. Ring Support Hold 4) 6-10 Strict T2B 5) 10 Hip Extensions @ 2020 6) Medball Hamstring Curls @ 2020 B: AMRAP in 12min of: 20m Quadruped Crawl (controlled) 10 Pull-ups 20m Burpee Broad Jumps (you place your hands

7. Juni 2018|

Mittwoch, 6. Juni 2018

For time of: Buy-in: Run 800m then 30 rounds of (with 1 Kettlebell, a total of 15 rounds per side) 2 Single Arm Russian KB Swings 2 Single Arm KB Cleans 2 Single Arm KB Front Rack Squats 2 Single Arm KB S2OH 2 Single Arm Russian KB Swings (Then switch to other arm) Buy-out:

6. Juni 2018|

Dienstag, 5. Juni 2018

A: 4-4-4-4-4 Clean Grip Deadlift @ 3111 Start every 2:30min. B: In Teams of 2, 3 RFT: 16 DB Hang Squat Snatches, left arm 6 Bar Muscle-ups 16 DB Hang Squat Snatches, right arm 6 Bar Muscle-ups

5. Juni 2018|

Montag, 4. Juni 2018

6 rounds, each for time, of: 200-m row Start every 2:30min. then: 6 rounds, each for time, of: 6 Squat Cleans @ light-moderate weight 12 Box Jumps Overs Start every 2:30min. OLYMPIC WEIGHTLIFTING WOD A: 3-3-3-3-3 Snatch Drop Start every 2:30min. B: Within 12min build up to a heavy tripple of: Hang Squat Snatches (TnG)

4. Juni 2018|

Freitag, 1. Juni 2018

A: Barbell Leg raises 10-10-10-10-10 Between each set do 10 Supermans B: Work 5 Min on your Double Under C: 30-20-10 reps for time of: Thruster @ medium weight Box jumps, 60/50 cm (10 min time cap)

1. Juni 2018|