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Cheers,
Rolf
Happy Birthday Trainer, Training Partner and Friend!!!
Thank you for everything you do and put up with!
:
Your Birthday WOD
Do hspu’s. Your age is the reps to be done.
run 400m
max rep in 60sec deadlift with 120kg
*(Anything under your age is 1 burpee per second penalty)*
run 400m
max rep in 60sec.Push Press 40kg — *See penalty above.
run 400m
max rep in 60sec back squat with BW. *See Penalty
Morning class / In der Früh
5 rounds, rest as needed in between rounds
10 slam balls
40 yard shuttle
5 burpees
Evening/ Abendtraining:
In Groups of 3 / Gruppen von 3
WOD
15 rounds: each athlete must complete 5 rounds total. —>>>You go, I go, he/she goes. Simple!
one round is:
10 Ball Slams
40 yard shuttle run
5 burpees
Wir Möchten Stefanie K. und Martin H. alles Gute zum Geburtstag wünschen!
Happy Birthday Stefanie and Martin!
WOD
50 KB Swings
50 Sit Ups
50 Box Step ups with KB (Goblet Style)
50 Air Squats
50 K2E
FOR TIME!!!!
Post comments and times.
Alles Gute Zum Geburtstag Joachim, Conni und Susi!
(Bild von Joachim Folgt!)
42 jahre alt/yoa can U keep up with a figure like that and be stronger then 99% of your co-workers?
Yesterday’s WOD
swod
5×5 press
Pain and Reality Check
Grace
30 Clean and Jerks for time
In the beginning….
Alles Gute zum Geburtstag nachträglich!!!!!!!!!!!!!!!!!!!!!!! Ich hoffe das du Uns vergeben kannst!
Tanja hat ein wahnsinns tempo beim Hang Power Cleans oder Hang Squat Cleans. Ich bin gespannt was der Zukunft bringt.
Something else, I really try to keep up with everyones birthday! Sometimes FB just doesn’t have all the info I need. If you know of someones B-Day coming up, drop me a line.
WOD
nicole
5 rounds for time
run 400m
max reps pull ups
How many are going to wimp out after seeing this?
Bou back then. He’s come a long way!
SWOD: 5×5 Back Squat
warm up
5reps (20kg) , 5 reps (20kg), 5 reps( 40%), 3reps (60%), 1rep(80%)
beginner: moderates Gewicht, sauber/clean, sharp easy to judge reps. Weight is secondary. Movement is the focus.
pro: gleiches gewicht für alle sätze / Same weight all 5 sets- go heavy though)
Get the cookie!
Tabata Push Ups
1min rest
3min max reps Double Unders
Just in case/ Don’t park by Herr Lödel
Nicht im roten Bereich parken. Don’t Park in the red zone.
Samstag
WOD
1 RM Snatch
1 RM squat Snatch
Cookie danach/afterwards
CrossFit Ansbach 