Rest Day Or Work On Something.

Relax

Relax: Verb – To make something less severe or tense.

3.2.1-GO!

Laziness (also called indolence) is a disinclination to activity or exertion despite having the ability to do so. It is often used as a pejorative; related terms for a person seen to be lazy include couch potato, slacker, and bludger.

Warm Up
Junk Yard Dog w/ Partner

3 rounds of:
10 kbs
20 Lunges-Ausfallschritte

Burgener x 5

WOD

6 rounds of:

In 2 min complete:
100m Sprint
10 Burpees
max rep Kettlebell Swings till 2 min is up. Men 24kg / women 16kg

2 min Pause between rounds.

Score is total kbs reps.

Pick it up!

Warm Up
Junk Yard Dog

Burgener Warm Up

max pull ups x 3
1min rest in between.

WOD
Deadlift
Max 3 rep in 15min.
then
3 rounds of:
10 wallballs
Farmer carry x 200m
for time…

Happy Birthday Max I!!!

Max!

Warm Up
„Junk Yard Dog“ with partner
then
Burgener Warm Up

Focus:  Snatch

WOD
AMRAP 8 Min.
Power Snatch x 8
Ring Dips x 8
Box Jumps x 8

something additional – like Pizza???

Pizza Connection – last WOD CrossFit Games 2010 Sectionals Mailand

10 deadlift @ 140 kg

20 dumbbell @ 20kg

30 double unders

10 power snatch @ 50kg

20 wall balls @ 9kg

30 pull ups

10 thrusters @ 50kg

20 box jumps

30 burpees

30 ghd sit ups

50 m overhead carry walking lunges @ 25 kg

Who’s your favorit Girl…

Helen

3 Runden

400 Run
21 Kbs
12 pull ups

neue Bilder auf Dropbox

Who’s Your Buddy?

Warm Up
3 Rounds
barbell back squat x 20
Pull ups x 20

3 Rounds
10 Box Jumps
15 Medball cleans

WOD
Push Press
5-5-5-5-5

Cookie:

4 Rounds
Max rep Thrusters in 1 Min. with 1 min Break in between sets.
Girls use Barbell
Guys use 30 Kg.

Penalty: If you do under 20 reps in any round, you get to do 10 Burpees.

Like it or not.

Warm Up
3 rounds
10 jump squats
10 clapping push ups
10 ring dips

2 rounds
15 ghd sit ups
20 du“s

WOD

High Bar Back Squat

5-5-5-3-3-3-3
do it for a 3 rep max.

then for time:
20 toes 2 bar
40 box jumps
60 kb swings men 24kg / kiwi 32kg/ women 16-20kg

Throw it Up!

Warm Up

3 rounds of:
push press x 20 with bar
front squats x 20 with bar

then
3 rounds of:

5 x burpees
15 du’s

WOD

7 Rounds of:
7 Pull Ups
8 Thrusters Men: 40 Kgs / Women 30 Kgs
9 Push Ups

After the Break

Warm Up
Burgener x 5 reps for each movement.

3 Rounds of:
PVC SDLHP x 20
Jumping Pull Ups x 15
PVC OHS x 20

Focus: Snatch

WOD

3 Rounds of:
10 sdlhp with Men: 40kg; Women: 30kg
15 Hang Power Snatch – Same weight as above.
50 DU’s