Trainingsprogram (WODs)

Montag

CrossFit Basics


Montag, 12. April

Home WOD
Bodyweight
4 rounds:
20 Box/ Chair Step-Ups
12 Burpees 

Equipment
4 rounds:
20 Alternating DB Snatches
12 DB Facing Burpees

Accessory
3 sets:
1:00 Plank Hold
:45 Side Plank Rotations (each side)
:30 Flutter Kicks

Stretching
2:00 Couch Stretch (each side)
10 Down Dog to Cobra

Olympic Lifting Class

Montag, 02. November

 

Dienstag

CrossFit Basics

Dienstag, 13. April


Home WOD
Bodyweight
4 sets:
25 Air Squats
50 Line Hops/ Jumping Jacks
25 Sit-Ups
25 Air Squats
– Rest 2:00 between sets – 

 

Equipment
4 sets:
10 Single DB Thruster
50 Double-Unders
25 Sit-Ups
10 Single DB Thruster
– Rest 2:00 between sets – 

Accessory
3 sets:
10 Tempo Double DB Bench Press @21X1
10 DB Gorilla Rows @20X2 (each side)
:30s Hollow Hold

Stretching
2:00 Pancake Stretch
2:00 Frog Stretch

 

CrossFit Advanced Class

Dienstag, 03. November

 

 

Mittwoch

CrossFit Basics

Mittwoch, 14. April


Home WOD
Bodyweight
AMRAP15:
50 Jumping Jacks
15 Tuck Jumps
10 Handstand Push-Ups/ Pike Push-Ups

Equipment
AMRAP15:
50 Double-Unders
10 DB Power Cleans
10 Handstand Push-Ups/ Pike Push-Ups

Accessory
12 weighted Glute Bridges @20X2
10 DB Front Rack Split Squat (rear foot elevated)
8 Single Leg DB RDLs @30X1 (each side)

Stretching
2:00 Pigeon Stretch (each side)
1:30 Seated Hamstring Stretch (each side)

 

CrossFit Fundamentals

Mittwoch, 04. November

 

 

Donnerstag

CrossFit Basics

Donnerstag, 15. April

 

Home WOD
Bodyweight
EMOM20:
Minute 1 – 20 Squat Jumps
Minute 2 – 10-15 Single Arm Bent over Rows with object
Minute 3 – Max Reps Wall Walks
Minute 4 – Rest

Equipment
EMOM20:
Minute 1 – 15 Double DB Front Squats
Minute 2 – 16 Double DB Reverse Lunges
Minute 3 – Max Reps Strict Handstand Push-Ups
Minute 4 – Rest

Accessory
3 rounds:
20 Hollow Rocks
10 Birddogs (each side)
20 Supermans

Stretching
1:00 Seal Stretch
2:00 Saddle Stretch
1:00 Chest Stretch (each side)

Olympic Lifting + Open Gym

Donnerstag, 05. November



Freitag

CrossFit Basics

Freitag, 16. April

 

Home WOD
Bodyweight
AMRAP5:
30 Line Hops/ Jumping Jacks
20 Alternating Reverse Lunges
– Rest 1:00 between rounds – 

Equipment
AMRAP5:
30 Double-Unders
12 DB Deadlifts
– Rest 1:00 – 
AMRAP5: 
30 Double Unders
9 DB Hang Power Cleans
– Rest 1:00 – 
AMRAP5:
30 Double-Unders
6 DB Shoulder to Overhead

Accessory
3 sets:
10 Tempo Push-Ups @22X1
:30 Single Leg Wall Sit (each side)
15 Banded Pull Aparts @20X2

Stretching
1:00 Triceps Stretch
2:00 Prayer Stretch
1:00 Butterfly Stretch

CrossFit Fundamentals

Freitag, 06. November

 

 

Samstag

CrossFit Basics

Samstag, 13. Februar

 


 

Olympic Lifting Class

Samstag, 31. Oktober



Montag Dienstag Mittwoch Donnerstag Freitag Samstag
09:00
OpenGym
10:00
CrossFit Basics
+ Dienstsport
CrossFit Basics
CrossFit Basics
Olympic Lifting
11:00
Team Class
16:00
CrossFit Basics

CrossFit Basics
17:00
OpenGym

CrossFit Basics

Olympic Lifting
CrossFit Basics
CrossFit Basics
18:00
CrossFit Basics
CrossFit Fundamentals
+ OpenGym
CrossFit Basics
19:00
CrossFit Advanced
CrossFit Fundamentals
CrossFit Basics
CrossFit Fundamentals
20:00

Montag

  • CrossFit Basics
    10:00 - 11:00
  • OpenGym
    17:30 - 18:30
  • CrossFit Basics
    18:30 - 19:30
  • Olympic Lifting
    19:30 - 20:30

Dienstag

  • CrossFit Basics
    17:00 - 18:00
  • CrossFit Basics
    18:00 - 19:00
  • CrossFit Advanced
    19:00 - 20:00

Mittwoch

  • CrossFit Basics
    16:30 - 17:45
  • CrossFit Basics
    17:45 - 19:00
  • CrossFit Fundamentals
    19:30 - 20:30

Donnerstag

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

Freitag

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

Samstag

  • OpenGym
    09:00 - 10:00
  • Olympic Lifting
    10:00 - 11:00
  • Team Class
    11:00 - 12:00
Montag Dienstag Mittwoch Donnerstag Freitag Samstag
19:00
CrossFit Advanced

Dienstag

  • CrossFit Advanced
    19:00 - 20:00
Montag Dienstag Mittwoch Donnerstag Freitag Samstag
10:00
CrossFit Basics
+ Dienstsport
CrossFit Basics
CrossFit Basics
16:00
CrossFit Basics

CrossFit Basics
17:00
CrossFit Basics
CrossFit Basics
18:00
CrossFit Basics
CrossFit Basics
CrossFit Basics
19:00
CrossFit Basics

Montag

  • CrossFit Basics
    10:00 - 11:00
  • CrossFit Basics
    18:30 - 19:30

Dienstag

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

Mittwoch

  • CrossFit Basics
    16:30 - 17:45
  • CrossFit Basics
    17:45 - 19:00

Donnerstag

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

Freitag

  • CrossFit Basics
    10:00 - 11:00
  • CrossFit Basics
    17:00 - 18:00
  • CrossFit Basics
    18:00 - 19:00
No classes hours available!
Montag Dienstag Mittwoch Donnerstag Freitag Samstag
18:00
CrossFit Fundamentals
+ OpenGym
19:00
CrossFit Fundamentals
CrossFit Fundamentals
20:00

Mittwoch

  • CrossFit Fundamentals
    19:30 - 20:30

Donnerstag

  • CrossFit Fundamentals
    18:00 - 19:00

Freitag

  • CrossFit Fundamentals
    19:00 - 20:00
No classes hours available!
Montag Dienstag Mittwoch Donnerstag Freitag Samstag
10:00
Olympic Lifting
19:00
Olympic Lifting
20:00

Montag

  • Olympic Lifting
    19:30 - 20:30

Samstag

  • Olympic Lifting
    10:00 - 11:00
Montag Dienstag Mittwoch Donnerstag Freitag Samstag
09:00
OpenGym
17:00
OpenGym
18:00

Montag

  • OpenGym
    17:30 - 18:30

Samstag

  • OpenGym
    09:00 - 10:00
Montag Dienstag Mittwoch Donnerstag Freitag Samstag
11:00
Team Class

Samstag

  • Team Class
    11:00 - 12:00
No classes hours available!
No classes available!