TRAININGSPROGRAM (WODs)

Montag

CrossFit Basics

Montag 17. Juni

Strength
Take 20 minutes to build to today’s 1-RM Push Press

WoD
Complete as many rounds and reps as possible in 12 minutes of:
4 Strict Handstand Push-Ups
8 Strict Pull-Ups
12 Alternating Pistols

Olympic Lifting Class

Montag 17. Juni

Weightlifting

Sntach from B/K + OHS + Snatch
(1+1+1) x4

Snatch Pull + Snatch
(1+1) x4

Snatch x5

Accessory
3x
15 V-ups
15 Good Mornings with KB


Dienstag

CrossFit Basics

Dienstag 18. Juni


WOD

In teams of two, alternate movements to complete
as many rounds and reps as possible in 30 minutes of:
20/15 Calories of Assault Bike/Row
15 Ring Dips
30 Russian Kettlebell Swings
60 Double Unders
15 Ring Dips
30 Russian Kettlebell swings
20/15 Calories of Assault Bike/Row

CrossFit Advanced Class

Dienstag 18. Juni

Skill
Handstandwalk

WoD
Dubai FC 18.2
Part A
4 RFT
8m front rack Lunges (2x22,5/15 kg)
8 Burpees over DB
8m front rack Lunges (2x22,5/15 kg)
8 Burpees over DB
8 Bar Muscle-ups

Part B
remaining time:
max weight of hang Clean + 2 Front-Squats

Accessory



Mittwoch


Donnerstag

CrossFit Basics

Donnerstag 20. Juni

Strength
Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 20 seconds
Unbroken Kettlebell Swings x 20 reps
Rest 3 minutes

WoD
For time:
Row 1000 Meters
immediately followed by…

Three rounds of:
10 Thrusters (50/35kg)
20 Pull-Ups

immediately followed by…
Run 400 Meters

Time Cap = 15 Minutes

Olympic Lifting Class

Donnerstag 20. Juni

Weightlifting

Sntach from B/K + OHS + Snatch
(1+1+1) x4

Snatch Pull + Snatch
(1+1) x4

Snatch x5

Accessory
3x
15 V-ups
15 Good Mornings with KB


Freitag


Samstag

CrossFit Team Class

Samstag 22. Juni

Wod
MURPH DEMARCATION

For Time (with a Partner)
Buy-In:
1000 meter Row

800 meter Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800 meter Run
30 Pull-Ups
60 Push-Ups
90 Air Squats
800 meter Run
20 Pull-Ups
40 Push-Ups
60 Air Squats
800 meter Run

Buy-Out:
1000 meter row

Wear a Weight Vest, except on the row

Olympic Lifting Class

Samstag 22. Juni

Weightlifting

Sntach from B/K + OHS + Snatch
(1+1+1) x4

Snatch Pull + Snatch
(1+1) x4

Snatch x5

Accessory
3x
15 V-ups
15 Good Mornings with KB

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!