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So far CFZ - CFL Administrator has created 1416 blog entries.

CrossFit Games Opens 2019

TIME FLIES ⏳ In einer Woche starten die CrossFit Games Opens 2019! Auch dieses Jahr sind wir wieder mit dabei, stärker und fitter denn je. Wir werden die Workouts bei uns, wie jedes Jahr, an folgenden Tagen/Zeiten anbieten: CrossFit Zug: Freitag:  19:00h und 20:00h Samstag: 09:00h, 10:00h und 11:00h Sonntag: 13:00h und 14:00h (Open Gym)

16. Februar 2019|

Samstag, 16. Februar 2019

A1: 8-8-8-8 DB Lateral Box Step downs @3011 (each leg) A2: 10-10-10-10 Hip Back Extensions @3131 Alternate A1+A2. Rest approx. 60sec. Between exercises. B: 5 Rounds for time: Run 200m 10 Burpee Box Jump Overs 10 Heavy DB Russian Twists Rest 1min.

16. Februar 2019|

Freitag, 15. Februar 2019

A: 5 sets of: 20sec Row (SPRINT) 20sec REST 20sec Handrelease Push-ups 20sec REST 20sec Ring Rows 40sec REST B: 10min to find your 3RM Front Squat C: AMRAP in 8min of: 5 Low Hang Power Snatches (start below the knee cap) 5 Overhead Squats 20 Double Unders Barbell @ Light Load ADVANCED WOD A:

15. Februar 2019|

Donnerstag, 14. Februar 2019

"Zeus" 3 rounds for time of: 30 Wall Ball Shots 30 Sumo Deadlift High-Pulls, 35/25kg 30 Box Jumps 30 Push Presses, 35/25kg 30 (cals) Row 30 Push-ups 10 Back Squats, Body weight OLYMPIC WEIGHTLIFTING WOD A: Go every 90 sec for 10 sets: 2 Squat Clean + 2 Jerk B1: 6x2 Front Squat B2: 6x1

14. Februar 2019|

Mittwoch, 13. Februar 2019

A1: 4-4-4-4 Barbell Z-Press A2: 8-8-8-8 DB Chinese Row @20X1 Alternate A1+A2. Rest approx. 60sec. Between exercises. B: In Teams of 2, AMRAP in 12min of: Task 1: Row (Cals) Task 2: 11 Thrusters @ light-moderate load 11 Pull-ups Partner A + B can alternate Task 1 and 2 however they want. Both need to

13. Februar 2019|

Dienstag, 12. Februar 2019

A: 5-5-5-5-5 Split Squats (Front Rack Loaded, each leg) Between each set do: 5 Romanian Deadlifts @3131 Start every 3min. B: 5 rounds for time of: 1-minute handstand hold 21 toes-to-bars

12. Februar 2019|

Montag, 11. Februar 2019

A: 3-3-3-3-3 Clean Pull-under Start every 2min. B: Every 90sec. for 15min do: 1 Segmented Power Clean (pause 1sec @ knee cap) 1 Power Clean 1 Front Squat C: Every 30sec. For 5min do: 4 TnG Power Cleans (light-moderate weight) 4 Burpees Note: choose your weight and pace wisely. OLYMPIC WEIGHTLIFTING WOD A: Go every

11. Februar 2019|

Samstag, 9. Februar 2019

A: 4 Sets: 10-12 Seated single DB Press/side 10-12 Single Dumbbell Lateral Raises/side 30-45sec Hollow Hold B: 15 Min. AMRAP 5 Devils Press @light-moderate 10 DB Box step overs @light-moderate 15 Pull ups/Ring rows

9. Februar 2019|

Freitag, 8. Februar 2019

A: 4 Sets 5 Strict Toes2Bar 45s Rest 5 High Box Jumps 45s Rest B: 10 Push-presses 20 Front squats 30 Deadlifts 40 Dumbbell snatches (alternating) 50 Push-ups 40 Dumbbell snatches (alternating) 30 Deadlifts 20 Front squats 10 Push-presses Use one barbell so pick a weight you can handle for both barbell movements without changing

8. Februar 2019|

Donnerstag, 7. Februar 2019

A1: 4 Sets 10 Bench Press A2: 1-2 Rope climbs btw. sets Alternate A1+A2. Rest approx. 60sec. Between exercises. B: 12 Min. EMOM 1. 10 Burpee Box Jump Overs 60/50 2. 20 Shoulder Press @ empty Bb 3. 10 Slam Balls @moderate OLY LIFTING WOD: A: Squat snatch Go every 90 sec for 10 sets

7. Februar 2019|