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So far CFZ - CFL Administrator has created 1369 blog entries.

Mittwoch, 19. Dezember 2018

A1: 3-3-3-3-3 Split Jerk A2: 10-10-10-10 Single Arm DB Chinese Row (only between the sets of A1) Alternate A1+A2. Rest approx. 60sec. Between exercises. B: EMOM for 15min: 1) 5 Power Clean + Push Jerks @ Moderate - Heavy load 2) 15/12cal Row 3) 10 DB Box Step Overs STRENGTH WOD A: 2-2-2-2-2 (heavy) Thrusters

19. Dezember 2018|

Dienstag, 18. Dezember 2018

A: Jefferson Squat 8-8-8-8-8 Start every 2:30min. B: In Teams of 2, AMRAP in 20min of: 16 Partner Deadlift (holding the bar outside) 16 Partner Medball Sit-ups 16 sync. KB Russian Swings 16 Wallballs (alternating each rep, standing next to each other)

18. Dezember 2018|

Montag, 17. Dezember 2018

A1: 4-4-4-4-4 (heavy) Clean Pulls A2: Overhead Squat 3-3-3-3-3 reps @43X1 Note: if you cannot keep the tempo, take less load! Alternate A1+A2. Rest approx. 60sec. Between exercises. B: 3 rounds for time of: 30 DB Snatches 30 T2B

17. Dezember 2018|

Samstag, 15. Dezember 2018

In Team of 2: 2 Min ON / 1 Min. OFF 2 Rounds: Tireflip Heavy Farmerwalk Waterpipe Lunges Sandbagsnatches Sandbags/Slammballs over Shoulder Ropeclimbs

15. Dezember 2018|

Freitag, 14. Dezember 2018

W.O.D – ADAM BROWN 2 Rounds For Time 24 Deadlifts 24 Box Jump 24 Wallball 24 Bench Press 24 Box Jump 24 Wallball 24 Cleans

14. Dezember 2018|

Donnerstag, 13. Dezember 2018

A: Every 90sec for 15min do: 2 Bear Complex B: Team WOD: Partner A: 100 Double unders 50 Pull ups 50 weighted Crunches 100 Slam Balls 50 weighted Crunches 50 Pushups 100 Double unders Person B: Holds Plank Hold Switch whenever you like! Oly WOD: A: 8x E2MOM 2x Squat clean 2x Split jerk B:

13. Dezember 2018|

Mittwoch, 12. Dezember 2018

A: Find your 1 RM Squat Clean in 10 Min. B: 5-5-5 KB Jefferson curls @4021 C: Complete as many rounds as possible in 10 minutes of: 20 GHD sit-ups / Weighted Sit ups 5 squat cleans (Take about 80% of your 1RM) D: Tabata: Choose an excersise you need to work on.... Oly WOD:

12. Dezember 2018|

Dienstag, 11. Dezember 2018

A: In 10 Min. Work up to a heavy Hang Power Snatch (For Beginners: Work on your Form not weights) B: In Teams of 2, switching every 30s: 5 Rounds 20 Power Snatches 40/30 Kg 20 Toes2Bar 20 Med ball cleans C: 3 sets max time L sits/hang 1 mins rest

11. Dezember 2018|

Nutrition Workshop 🥦

Nutrition Workshop 🥦 Too much food over xmas? 🍪 No more abs? 🤷🏼‍♂️ Come join us on 3 February 2019 (1-4pm) and learn how to build your dream body the smart way just in time for the summer season! Please sign up on Mind Body Online! ⌚️ 13:00 - 16:00 🍌 Saint Banana Fit

10. Dezember 2018|

Montag, 10. Dezember 2018

A1: 4 x 5/5 Heavy DB Box Step ups A2: 5-5-5-5 Front Squats (Not heavy/focus on explosive way up) Alternate A1+A2. Rest approx. 60sec. Between exercises. B: 6 Sets of AMRAP: 2min ON/1 min OFF: 1) 10 Burpees 4/4 One Arm DB Clean & Jerk 2) 5/5 One Arm Dumbbell thrusters 10 Mountain climbers 3)

9. Dezember 2018|