A. Three sets, not for time, of:
-Muscle-ups x 3-6 reps -Alternating Pistols x 12-16 reps total -Double-Unders x 40-60 reps B. In teams of 3, complete the following for time: 100 Cals on the Rower 100 Wall Balls (30/20 lbs to 10 ft) 100 Toes to Bar 100 Hang Power Cleans (60/40) 100 Shoulder to Overhead (60/40) 100 Burpees
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A. 3 sets, not for time, of:
Weighted V-Ups x 15-20 reps Strict Ring to Sternum Pull-Ups or Strict Supinated Pull-ups x 6-8 reps B. Every minute, on the minute, for 15 minutes (5 sets): Minute 1 – 30 Double-Unders + 10/7 Pull-Ups Minute 2 – 10 Front-Racked Alternating Reverse Lunges (40/30) Minute 3 – 12 Push Press (40/30) When the clock hits 15:00, perform… Three rounds for time of: 30 Double-Unders 10/7 Pull-Ups 10 Front-Racked Alternating Reverse Lunges (40/30) 12 Push Press (40/30) A. Three sets of:
Back Squat x 8-10 reps @ 65-70% Rest 3 minutes B. 4 sets of: 45 seconds of Work 15 seconds of Rest Station 1 - Max reps of Thrusters (60/40) Station 2 - Max reps of Double Unders Station 3 - Max reps of Hand Release Push-ups Station 4 - Max reps of Russian Kettlebell Swings (32/24 lbs) Station 5 - Rest A. Every two minutes, for 20 minutes (10 sets):
Clean & Jerk x 1 rep Loading per set (by %): 55, 60, 65, 70, 75, 75, 80, 80, 85, 85 B. Complete as many rounds and reps as possible in 12 minutes of: 5 Strict Supinated Grip Pull-ups 10 Handstand Push-Ups 20 Wall Ball Shots (20/14 lbs)* *You must catch the ball for rep to count! Crossfit Stuttgart Ski Trip We plan to go on a ski trip on the weekend 5th-7th Feb 2015 as described below For those who already registered - please check the registration list attached below carefully!! ************* D E T A I L S Company https://www.cruiseandride.de/de/ Destination: Montafon Departure time: friday 5th Feb in the afternoon (e Departure place: WID box Price 249 EUR including the following - stay including breakfast at Hotel Montfort in Feldkirch www.montfort-dashotel.at) - two-bed-room with everything a hotel room normally has - ride with modern bus - transfer to the lift station every day and back (after apres-ski - departure time back to the hotel is our common decision) - if we want: a guide - lift ticket for both days - goodie bag - 4 beer crates not included: lunch, dinner, alcohol Payment: probably total sum becomes due after booking - individual bank transfer mentioning our booking number and your name ******************* N O T E One remark for those who can't ski or have not been skiing for a long time - we already have some people who can't ski or do not want to but join despite this (Après Ski is also very nice) - in this case the price might be reduced accordingly. ******************* R E G I S T R A T I O N If you want to register, please send e-mail to findeisenjulia@web.de First come first serve (in case the hotel runs out of capacity) ******************* R E G I S T R A T I O N L I S T 1 Julia F 2 Sebastian A 3 Alex W 4 Alex S 5 Alex F 6 Michael W 7 Raphaela C 8 Anke B 9 Ben C 10 Anka F 11 Gina M 12 Ashley H 13 Josh N 14 Melanie K 15 Daniel H 16 Ann S 17 Paul S 18 Joe S 19 Ashley S 20 Florian B 21 Renee C 22 Sean C 23 Ashlea T 24 David S 25 Nicole S 26 Steffen S 27 Sophie E 28 David K 29 Tobias R 30 Anna M A. 1. Every minute, on the minute, for 5 minutes:
Pause High Hang Snatch x 1 rep @ 65-70% Rest 60 seconds, and then… A. 2. Every minute, on the minute, for 5 minutes: Snatch x 1 rep @ 75-85% B. For time: 30 Burpee Box Jump-Overs (24″/20″) 40 Toes to Bar* 30 Burpee Box Jump-Overs (24″/20″) *No Toes to Bar, sub 80 Ab-mat Sit-ups A. Three sets, not for time, of:
Strict Handstand Push Ups x 8-10 reps Strict Supinated-Grip Chest-to-Bar Pull-Ups x 5-8 reps @ 21X1 L-Sit Hold x 30-45 seconds B. Every 4 minutes, for 20 minutes (5 sets): Run 400 Meters 15/10 Unbroken Wall Balls 3 Burpees When asked why the Benchmark WODs are named after women, Coach Glassman replied "Anything that left you flat looking up at the sky asking ‘what just happened to me?’ deserved a female name.”
The Sunday WOD will be a Benchmark day. The first Athlete to arrive will have to honor of pulling the work out of our Benchmark Tumbler. Are you prepared for the unknown and the unknowable? Test yourself! A. Take exactly 10-minutes to build to a 2-RM Overhead Squat.
B. Every 2 minutes, for 12 minutes (6 sets): 3-Position Snatch with Pause C. 100 Rep Benchmark: For time: 100 Burpee Box Jumps (24/20") A. Every 2 minutes, for 10 minutes (5 sets):
Jerk x 1 rep @ 85-95% B. “DT” Five rounds for time of: 12 Deadlifts (70/47 Kg) 9 Hang Power Cleans (70/47 Kg) 6 Shoulder to Overhead (70/47 Kg) A. Back Squat
6 sets building to a heavy 3RM for the day. B. Five sets of: 5 Strict Handstand Push-ups 30 second Handstand Hold 10 Strict Weighted Pull-Ups C. Three sets, not for time of: Weighted Russian Twists x 20-30 reps Hip Extensions x 20-25 reps Rest as needed |
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