About CFZ - CFL Administrator

This author has not yet filled in any details.
So far CFZ - CFL Administrator has created 1283 blog entries.

Dienstag, 11. September 2018

A: 12min to find your 1RM Clean & Jerk B: AMRAP in 6min of this complex (every complex needs to be unbroken): 3 Squat Cleans 2 Push-Jerks 1 Thruster C: 4x 1min Weighted Plank Hold (plate on your back) Rest 1min between sets.

11. September 2018|

Montag, 10. September 2018

A: 3-3-3-1-1 Front Squat @2011 (control the descent & try to hit your 1RM) Start every 2:30min. B: "Saved by the Barbell" https://crossfit.com/foundation/crossfitforkids 3 rounds for max reps of: 1 minute of Burpees 1 minute of Wall-ball shots 1 minute of Deadlifts 1 minute of Med-ball Sit-ups 1 minute of Hang Power Cleans Rest 1

10. September 2018|

Samstag, 8. September 2018

A: Every 2 Min. for 12 Min. do: 6 Back Squats B: 4 Sets: (4 min on / 2 min off): 1) AMRAP 3 Power Cleans 6 Push-ups 9 Squats 2) 400m Run + Max reps: Skater Squat Jumps

8. September 2018|

Let’s go Team ZULU!

  Our athletes Christoph Büeler & Dario Dorizzi are ready! We wish you a lot of success Swiss Alpine Battle 2018!   More information incl. Leaderboard can be found here: https://www.swissalpinebattle.com

7. September 2018|

Freitag, 7. September 2018

A: For time: 100-m walking lunge 100 push-ups 100 medicine-ball cleans 100 pull-ups 100-m walking lunge 30 Min. Time Cap

7. September 2018|

Donnerstag, 6. September 2018

A1: 5 x 5/5 Sigle Leg Deadlifts A2: 5 x 5 Burpee BoxJumps Alternate A1+A2. Rest approx. 60sec. Between exercises. B: TEAM WORKOUT Team of 2 AMRAP 8 15 One Arm DB Deadlifts 15 Burpees Rest 4 Min AMRAP 8 15 One Arm Hang Power Cleans 15 Burpees OLY WOD: A: 3 - 3 -

6. September 2018|

Mittwoch, 5. September 2018

"The Seven" Seven rounds for time of: 7 Handstand push-ups 7 Thruster 7 Knees to elbows 7 Deadlift 7 Burpees 7 Kettlebell swings 7 Pull-ups OLY WOD: A: 3 - 3 - 3 - 3 Snatch Pull B: 3 - 3 - 3 - 3 Muscle Snatch C: 3 - 3 - 3 - 3

5. September 2018|

Dienstag, 4. September 2018

A: 25 Sets (45s on/15s off): 1: Row (cals) 2: Front Squats 3: Kettlebellswings (russian) 4: Lunges 5: Wallballs B: 2 min L-Sit (accumulated)

4. September 2018|

Montag, 3. September 2018

A1: GHD-Sit-ups 10 - 10 - 10 - 10 -10 A2: 2 Snatch Pull + 2 Power Snatch Alternate A1+A2. Rest approx. 60sec. Between exercises. B: 10 min AMRAP: 7 Power snatches 7 Overhead squats 7 Toes to bar

3. September 2018|

Samstag, 1. September 2018

A1: 5-5-5-5 Front Rack Loaded Box Step-ups (each side) A2: 20-20-20-20 Step Death March (3010 each rep) Alternate A1+A2. Rest approx. 60sec. Between exercises. B: AMRAP in 10min of: 10 Hang Power Snatches 10 Sumo Deadlift High-Pulls 10 Lateral Jumps over the Barbell Barbell @ Light Load

1. September 2018|