A Ten-Eighty – WOD 30.9.

Strength: Back Squat 5×5 – oder “Bring Sally up” mit 40/30kg WOD: 10 Ring Dips 20 Overhead Lunges (20/10kg) 30 Pullups 40 Push Presses (40/25 kg) 50 Situps 60 Push ups 70 “Lagom” KB Swings  (24/16kg) 80 DUs  CFH-Info: Was ist der Lagom Kettlebell...

Love to Tabata – WOD 26.9.

Strength: 3×5 pull-up complex: 2 beat swings, 1 pull-ups = 1 complex WOD: “Love to Tabata” Tabata Thrusters (20/15) rest 2min Tabata Toes 2 Bar (Scale: Situp) ACHTUNG KLASSEN AM SAMSTAG: Die Paleo-Challenge startet am Samstag! Das heisst, am Samstag...

BDay WOD "Dirk" – 25.9.

Strength/Skill: The Windmill – in sets of 5, progress to the heaviest KB weight you can control. As always start with your weak arm first. Military Press 3x 10 WOD: “Dirk” AMRAP 10′ 20 KB Swings, Russian (32/24kg) 10 Goblet Squats 5 Pull-ups...

BDay WOD "Christian" – WOD 24.9.

Skill: The Double Under WOD: “Christian” Three rounds of: Wall-ball, 20/14 pound ball (Reps) DB Snatch alternating arms (Reps) Box Jump, 50/40cm (Reps) Push-press, 35/25kg (Reps) Each station is 1min. Rotate to the next station immediatly on the call of...

It's all about technique – WOD 23.9.

Strength: Banded Deadlift 5-5-5-5-5 WOD: It’s all about technique 8min AMRAP 10 Power Snatches (40/25kg) 30 Double Unders If you are at 4-8 DUs unbroken, scale to 15 DUs – but do DUs!  If you don’t have DUs, do 90 Singles. Take care to use perfect...