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So far CFZ - CFL Administrator has created 1506 blog entries.

Samstag, 24. August 2019

HERO WOD: Nutts 10 handstand push-ups 15 deadlifts @ moderate - heavy 25 box jumps 75 cm/ 60cm 50 pull-ups 100 wallball shots 200 double-unders 400 m run with a 20/15 Kg plate

24. August 2019|

Freitag, 23. August 2019

A1: Build up to a Double Heavy Squat Clean in 10 Min A2: Every 2 Min. do 2 High Box Jumps B: 5 rounds for time 12 Sit ups 9 Squat Cleans 6 push jerks 3 bar muscle ups

23. August 2019|

Donnerstag, 22. August 2019

35 Min. AMRAP for quality: 10 Deadlifts @ light-medium 5/5 DB Side Plank Rotation 200 m Run 10 Medball Sit-ups 50 Double Unders 10 Goblet Squats @ moderate - heavy OLY WOD:   A: 4 x 2 Snatch @80 w/2 sec Paused at knees and Paused in Catch 3 sec, 4 x 1 work up

22. August 2019|

Mittwoch, 21. August 2019

A1: 5 x Max Reps Strict unbroken Pull ups A2: 5 x 10 Barbell Hip Trusts Start every 2min one of the exercises (alternating) B: 12 Min. AMRAP 12 Push up 12 Russian KB-Swings @ heavy 12 Box jumps 60/50 Gymnastics WOD: A: Ring MU technical coaching B: 2 min Thrusters (40/30 kg) 50 push

21. August 2019|

Dienstag, 20. August 2019

Team of 2, AMRAP in 25 Min of: Buy-in: Row 1000m Then ARMAP remaining time: 20 Hang Power Cleans @ medium 10 Sync. Burpee Over the Bar 20 Front Squats @ same weight 10 Sync. V-Ups

20. August 2019|

Montag, 19. August 2019

A1: 10-10-10 DB Shoulder Press A2: 8/8 - 8/8 - 8/8 Back Rack Split Squats Start every 2min one of the exercises (alternating) 2 Min. Rest B1: 3 x 30 Sec. Ring Support Hold B2: 3 x 400 m Run Start every 2min one of the exercises (alternating) 2 Min. Rest C1: 3 x 8

19. August 2019|

Samstag, 3. August 2019

A: 5 reps @ 50% / 5 reps @ 60% / 5 reps @ 70% / 5 reps @ 65% / 5 reps @ 60% of Sumo Deadlift rest 90sec between sets B: 0-10min: 5 rounds of 10 KB Sumo Deadlift High Pulls 10 Thrusters @ empty barbell 10-18min: 4 rounds of 10 Sumo Deadlift

3. August 2019|

Freitag, 2. August 2019

A: Bar Muscle-up technique 10min to work on certain drills such as controlled stationary dips, pulling mechanics, high hips to bar and transitions (banded). B: 25min AMRAP:  teams of two/three 25 Bar MUs (or 25 stationary dips + 25 strict pullups) 50 Wallballs 9/6kg 75 cal on a machine 100m Farmer Carry (4x 25m)

2. August 2019|

Mittwoch, 31. Juli 2019

20min AMRAP: 400m run 30 DB Side Plank Rotations (15/side) 2 Rope Climbs (or very slow ring rows) 1 TGU with KB (per arm!) rest 5:00 20min AMRAP: 40/30cal row 30 Abmat Sit-ups 20 one arm KB C&J 10 strict Pull-ups DO THIS AT A 80% EFFORT (= "smooth cruising") GYMNASTICS WOD A: Gymnastic focus:

31. Juli 2019|

Dienstag, 30. Juli 2019

A: 5 reps @ 50% / 5 reps @ 60% / 5 reps @ 70% / 5 reps @ 65% / 5 reps @ 60% of Overhead Squats rest 90sec between sets B: For time: 5 OHS from the ground @ 60/40kg 10 Box Jumps 60/50cm 15 OHS from the ground @ 60/40kg 20 Box

30. Juli 2019|