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So far CFZ - CFL Administrator has created 1283 blog entries.

Samstag, 22. September 2018

A: Hacklift 5 - 5 - 5 - 5 Rest approx. 60sec. Between sets B: 7 min AMRAP: 2-4-6-8… Deadlifts Jumping Lunges 3 min Rest 7 min AMRAP: 2-4-6-8… Power clean Burpees

22. September 2018|

Freitag, 21. September 2018

A: Every 2 minutes, for 24 min: 1: 20 Dumbbell bench press 2: 60s Plank (Weighted) 3: 20 Dips (Ring, Bar, Box) 4: 10 Barbell Row B: 9 min AMRAP: 10 Pushups 5 Barbell Roll-outs 10 DB Reverse Flys

21. September 2018|

Donnerstag, 20. September 2018

A: 3 x 15 reps with 1 - 2.5 Kg Breaststroke in Superman Position B: EMOM for 8 min: 5 Pull ups + 10 Push ups + 15 Squats 5 min Rest EMOM for 8 min: 9 Deadlifts + 6 Hang power cleans + 3 Push jerks 5 min Rest EMOM for 8 min: 10

20. September 2018|

Mittwoch, 19. September 2018

A1: 5 -5 -5 -5 Snatch Grip Deadlifts A2: 5 -5 -5 -5 Snatch Highpulls Alternate A1+A2. Rest approx. 60sec. Between exercises. B: For time: 30/30 DB Snatch 30 V-Ups 30 Power Snatches 30 Sit-ups OLY WOD: A: Sots press 3x6 B: Snatch balance 3x4 C: 8x EMOM 4x Snatch pull 8x EMOM 4x Snatch

19. September 2018|

Dienstag 18. September 2018

COACH J's Birthday WOD A: 6 min Turkish get up Practise with DB, BB, MedBall, KB B: EMOM for 30 min: 1: 5 Hang Squat Cleans 2: Max cals Assault Bike in 45s (Scale: Bike) 3: Max Hamstring Curls with a Medball in 45s Tempo 3030 4: 15 - 20 Box Jumps 5: 1 Min.

18. September 2018|

Montag, 17. September 2018

A: Every Min. For 6 Min. 10 Kipping Pull-ups or 15 Beatswings B: 2 Rounds: 20 cal Row 400m Run then 2 Rounds: 25 Kettlebell swings, 24/16 kg 25 Bb Shoulder Press 20/10 Kg then 2 Rounds: 25 DB Box step overs, 2×20 Kg/15 kg + 60/50 cm 25 Push ups C: 4 min AMRAP:

17. September 2018|

Samstag, 15. September 2018

"Spehar" in teams of 2: For time: 100 Thrusters (moderate) 100 C2B Pull-ups Run 6 miles (switch every 400m) Partition the Thrusters, Pull-ups and Run as needed. Time Cap: 50min.

15. September 2018|

Freitag, 14. September 2018

A1: 3-3-3-3 Snatch Grip Deadlift A2: 3-3-3-3 Single Leg Box Drop (each leg) Alternate A1+A2. Rest approx. 60sec. Between exercises. B: 3 rounds for time of: 25 Double DB Hang Power Cleans 50 Double-Unders 25 Double DB Box Step-Ups 50 Double-Unders

14. September 2018|

Donnerstag, 13. September 2018

A: 10min to practise your Bar-/Ring-Muscle Ups B: "Nate" Complete as many rounds as possible in 20 minutes of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings 32/24kg Or: "Nate light" Complete as many rounds as possible in 20 minutes of: 2 Pull-ups + 2 Dips 4 Handstand Push-ups or Pike Push-ups 8 Kettlebell Swings

13. September 2018|

Mittwoch, 12. September 2018

A1: 10-10-10-10 Front Rack Loaded Split Squats (each leg) A2: 25-25-25-25 Banded Good Mornings Alternate A1+A2. Rest approx. 60sec. Between exercises. B: 4 Rounds - NFT (not for time) 10 KB Front Rack Reverse Lunge (5/leg alternating, challenging weight) 20m DB Bear Crawl (medium load) 5 Burpee Box Jumps (challenging height) 20 Wall Facing Shoulder

12. September 2018|