Back Squat 4-4-4-4-4 Work up to 85% 1RM Then, Hill Sprints 3x30m Then, "Don't Go Carlos" AMRAP 12min with 40/25kg 5 Hang Power Cleans 5 Push Presses 5 Walking Lunges 5 Hang Power Cleans 5 Push Presses 5 Walking Lunges Run 200 Meters For Coach Carlos, who is leaving us for three months. Carlos says C&Js are some of his favorite movements, and running is one of his least. So, he gets a mix a both because we're upset he's leaving but still want him to come back.
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Deadlift
6-6-6-6-6 Work up to 80% 1RM Then, 3 Rounds for time: 5 Deadlifts (60% 1RM) 10 Toes to Bar 15 Wall Balls (14/20) 400m Run OHS 2-2-2-2-2
Then, 10-1 Ladder Pull Ups Russian Kettlebell Swings (32/24kg) Rest 3-5m Then, AMRAP 5 Min Partner Planking Lateral Burpees Athletes - Received a disturbing message from Bane. You have been warned.
"Benchmarks à la carte"
As part of our 30 Day Nutrition Challenge, we are measuring not only our body composition but also our performance. As such, we encourage Nutrition challengers to try to see how they improve at a few of the technically simpler benchmarks. Do one or more of the following: Annie Karen 500m Row CF Total (not if you already did it on Friday) Max Rep Pull Ups Join our nutrition challenge! Watch your benchmarks improve! Hero WOD Saturday!
Help kick start your fitness goals this year with a 30-day nutrition challenge. Join us Sunday 5 January for a kick off event at 4pm at the box where we announce we announce the rules.
Challenge includes prizes, weigh ins, body fat analysis, recipes, potluck dinners, moral support, and other motivation! Benchmark Friday!
"CrossFit Total" 1RM Back Squat 1RM Deadlift 1RM Press *For those taking part in the nutrition challenge, this benchmark workout can be applied. Then, cash out. 21-15-9 Ring Push Ups Jumping Lunges Skill: Skin the cat, muscle ups
Then, 6x200m run with a 3 min rest in between Then, AMRAP 10 Min 10 Wall Balls (14/20lbs) 10 AbMat Sit Ups 10 Double Unders |
CrossFit Stuttgart is
now using WODIFY. Members who use Facebook should join the CrossFit Stuttgart Athletes group. Note that this group is for members only! If we don't recognize your name we will not approve your request to join the group. If you use a different Facebook name than your actual name, email us and let us know.
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Dezember 2016
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