TRAININGSPROGRAM (WODs)

Montag

CrossFit Basics

Montag 12. August


WOD
Three rounds for time of:
800 Meter Run
20 Dumbbell Squat Clean Thrusters (22,5/15kg)
20 Toes to Bar

Olympic Lifting Class

Montag 12. August


Weightlifting
Jerk Behind the Neck: 3-2-1-1-1

Clean and jerk: 2-2-2-2-2

Clean Deadlift with pause at Mid Knee: 3-3-3-3

Cash out: 3 sets:
Strict Toes to Bar or Knee Ups x 10
KB Windmill x 5/ side


Dienstag

CrossFit Basics

Dienstag 13. August


Strength

Every 2 minutes, for 12 minutes (6 sets):
Strict Press
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 75%
*Sets 3-4 – 2 reps @ 80-83%
*Sets 5-6 – 2 reps @ 85-88%

WOD

Partners alternate whole rounds to complete as many rounds and reps as possible in 20 minutes of:
3 Dumbbell Man-Makers (22,5/15kg)
6 Strict Pull-Ups
9 Burpees

CrossFit Advanced Class

Dienstag 13. August


Skill
T2B working on efficiency

EMOM 10
-x T2B
-xs HShold

WoD
Gwen
E3MOM
21-15-9
unbroken C&J

Cashout
Buy in:
40/30 cal row
12-9-6
Bar MU
15-12-9
hang Cluster @60/40
Buy out:
40/30 cal row


Mittwoch


Donnerstag

CrossFit Basics

Donnerstag 15. August

Lifting
Every 2 minutes, for 16 minutes (8 sets) of:
Push Jerk + Split Jerk

Build over the course of the 8 reps to today’s heavy.

Wod
Three sets for max reps of:
60 seconds of Dumbbell Box Step-Overs (22,5/15kg DBs; 24″/20″)
60 seconds of Strict Handstand Push-Ups
60 seconds of Push-Ups
60 seconds of Strict Pull-Ups
Rest 60 seconds

Olympic Lifting Class

Donnerstag 15. August

Weightlifting
Jerk Behind the Neck: 3-2-1-1-1

Clean and jerk: 2-2-2-2-2

Clean Deadlift with pause at Mid Knee: 3-3-3-3

Cash out: 3 sets:
Strict Toes to Bar or Knee Ups x 10
KB Windmill x 5/ side


Freitag


Samstag

CrossFit Team Class

Samstag 17. August

Wod
In teams of three, complete as many rounds as possible in 15 minutes of:
3 Power Cleans (60/40kg)
6 Burpee Box Jump-Overs (24″/20″)

Rest EXACTLY five minutes, and then:

In teams of three, complete as many rounds as possible in 15 minutes of:
10 Push Presses (60/40kg)
20 Kettlebell Swings (24/16 kg)
For both the A and B portion, team members will cycle through full rounds one at a time,
with only one member working at any one time. The goal is to move as quickly as possible,
thus minimizing your partners’ rest periods and racking up as many rounds as possible.

Olympic Lifting Class

Samstag 17. August

Weightlifting
Jerk Behind the Neck: 3-2-1-1-1

Clean and jerk: 2-2-2-2-2

Clean Deadlift with pause at Mid Knee: 3-3-3-3

Cash out: 3 sets:
Strict Toes to Bar or Knee Ups x 10
KB Windmill x 5/ side

Timetable

Montag Dienstag Mittwoch Donnerstag Freitag Samstag
06:00
CrossFit Basics
Sebastian
10:00
CrossFit Basics
Benjamin
Olympic Lifting
Benjamin
11:00
Team Class
Benjamin
12:00
OpenGym
Benjamin
17:00
CrossFit Basics
Sebastian
CrossFit Basics
Tamara
OpenGym
Alexander Magin
CrossFit Basics
Benjamin
18:00
CrossFit Basics
Sebastian
Yoga
Yoga mit Nadine
CrossFit Gymnastics
Tamara
CrossFit Basics
Alexander
CrossFit Gymnastics
Christine
19:00
Olympic Lifting
Sebastian
CrossFit Basics
Jasmin
CrossFit Basics
Tamara
CrossFit Basics
Alexander
CrossFit Fundamentals
Christine
20:00
OpenGym
Sebastian
CrossFit Advanced
Jasmin
CrossFit Fundamentals
Christine

Montag

  • CrossFit Basics
    17:00 - 18:00
  • CrossFit Basics
    18:00 - 19:00
  • Olympic Lifting
    19:00 - 20:00
  • OpenGym
    20:00 - 21:00

Dienstag

  • Yoga
    18:00 - 19:00
  • CrossFit Basics
    19:00 - 20:00
  • CrossFit Advanced
    20:00 - 21:00

Mittwoch

  • CrossFit Basics
    06:00 - 07:00
  • CrossFit Basics
    17:00 - 18:00
  • CrossFit Gymnastics
    18:00 - 19:00
  • CrossFit Basics
    19:00 - 20:00
  • CrossFit Fundamentals
    20:00 - 21:00

Donnerstag

  • CrossFit Basics
    10:00 - 11:00
  • OpenGym
    17:00 - 18:00
  • CrossFit Basics
    18:00 - 19:00
  • CrossFit Basics
    19:00 - 20:00

Freitag

  • CrossFit Basics
    17:00 - 18:00
  • CrossFit Gymnastics
    18:00 - 19:00
  • CrossFit Fundamentals
    19:00 - 20:00

Samstag

  • Olympic Lifting
    10:00 - 11:00
  • Team Class
    11:00 - 12:00
  • OpenGym
    12:00 - 13:00
Montag Dienstag Mittwoch Donnerstag Freitag Samstag
20:00
CrossFit Advanced
Jasmin

Dienstag

  • CrossFit Advanced
    20:00 - 21:00
Montag Dienstag Mittwoch Donnerstag Freitag Samstag
06:00
CrossFit Basics
Sebastian
10:00
CrossFit Basics
Benjamin
17:00
CrossFit Basics
Sebastian
CrossFit Basics
Tamara
CrossFit Basics
Benjamin
18:00
CrossFit Basics
Sebastian
CrossFit Basics
Alexander
19:00
CrossFit Basics
Jasmin
CrossFit Basics
Tamara
CrossFit Basics
Alexander

Montag

  • CrossFit Basics
    17:00 - 18:00
  • CrossFit Basics
    18:00 - 19:00

Dienstag

  • CrossFit Basics
    19:00 - 20:00

Mittwoch

  • CrossFit Basics
    06:00 - 07:00
  • CrossFit Basics
    17:00 - 18:00
  • CrossFit Basics
    19:00 - 20:00

Donnerstag

  • CrossFit Basics
    10:00 - 11:00
  • CrossFit Basics
    18:00 - 19:00
  • CrossFit Basics
    19:00 - 20:00

Freitag

  • CrossFit Basics
    17:00 - 18:00
No classes hours available!
Montag Dienstag Mittwoch Donnerstag Freitag Samstag
19:00
CrossFit Fundamentals
Christine
20:00
CrossFit Fundamentals
Christine

Mittwoch

  • CrossFit Fundamentals
    20:00 - 21:00

Freitag

  • CrossFit Fundamentals
    19:00 - 20:00
Montag Dienstag Mittwoch Donnerstag Freitag Samstag
18:00
CrossFit Gymnastics
Tamara
CrossFit Gymnastics
Christine

Mittwoch

  • CrossFit Gymnastics
    18:00 - 19:00

Freitag

  • CrossFit Gymnastics
    18:00 - 19:00
Montag Dienstag Mittwoch Donnerstag Freitag Samstag
10:00
Olympic Lifting
Benjamin
19:00
Olympic Lifting
Sebastian

Montag

  • Olympic Lifting
    19:00 - 20:00

Samstag

  • Olympic Lifting
    10:00 - 11:00
Montag Dienstag Mittwoch Donnerstag Freitag Samstag
12:00
OpenGym
Benjamin
17:00
OpenGym
Alexander Magin
20:00
OpenGym
Sebastian

Montag

  • OpenGym
    20:00 - 21:00

Donnerstag

  • OpenGym
    17:00 - 18:00

Samstag

  • OpenGym
    12:00 - 13:00
Montag Dienstag Mittwoch Donnerstag Freitag Samstag
11:00
Team Class
Benjamin

Samstag

  • Team Class
    11:00 - 12:00
Montag Dienstag Mittwoch Donnerstag Freitag Samstag
18:00
Yoga
Yoga mit Nadine

Dienstag

  • Yoga
    18:00 - 19:00
No classes available!