CrossFit Bern

25. Mai 2013

CrossFit WOD 25.5.2013

• Warm up: "Baseline Workout"
• Strength: Backsquat & Bench Press 5/5/5/5/5
• Conditioning: 8 Min. AMRAP von a. 8 Push Press (50kg/35kg), b. 4/4 Pistols und c. 8 Strict Chin ups

Power to you!

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Coach Philipp doing Band Goodmornings

24. Mai 2013

Rest Day!

Power to you!

23. Mai 2013

CrossFit WOD 23.5.2013

• Strength: Snatch EMOM 10x1 @ 80% 1rm
• Conditioning: 12-9-6-3 reps for time of a. Power Snatch (35kg/45kg) and b. Burpees

Power to you!

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Knees to Elbows

22. Mai 2013

CrossFit WOD 22.5.2013

• Strength: Double Kettlebell Single Leg Deadlifts 5 x 8/8
• Conditioning: 5 rounds of 5/5 Kettlebell Windmills, 7 Knees to elbows, 9 Hand released push-ups and 200 m run

Power to you!

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L-Sits are so easy!

21. Mai 2013

CrossFit WOD 21.5.2013

• Strength: Frontsquat 4x5 (2sec rest at lowest position), Klokov-Press 4x5, ME (Maximum effort) of strict Pull-ups
• Conditioning: AMRAP 9 min of a. 10 burpees, b. 20 wall balls and c. 30 double unders

Power to you!

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Sumo Deadlift High Pulls

20. Mai 2013

CrossFit WOD 20.5.2013

• Warm-up: 40 Kettlebell Hand to Hand Swings, 20/20 Slingshots, 20/20  Slingshots mit Squat Freeze, 10/10 Halos, 10/10 Windmills und 10/10 Kosaken
• Strength: Broad Jump 5x max effort, Sitting Kettlebell Snatch 5x2/2, L-Sit Hold 3x max time, Pull-up Holds 3x max time, Plank Holds 3x max time
• Conditioning: "The Med", 6 Runden zu 2 Minuten von a. 5 Medball Cleans, b. 5 Medball Front Squats, c. 5 Clean and Press, d. 5 Box Jumps. Zwischen den Runden 45 Sekunden Pause.

Power to you!

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Kids Skin the cat

19. Mai 2013

Rest Day!

Power to you!

18. Mai 2013

CrossFit WOD 18.5.2013

• Skillwork: Kipping Pull ups
• Strength: BSQ und Bench Press: 3/3/3/3/3 und Band Chin ups 5x max Reps
• Conditioninig: 3/6/9/12/15/18/21 Reps von a. Box Jumps und b. Toes to Bar

Power to you!

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Weighted Dips

17. Mai 2013

Rest Day!

Power to you!

16. Mai 2013

CrossFit Games Regionals

Um uns auf die an diesem Wochenende beginnenden CrossFit Games Regionals einzustimmen, steht heute das Regionals Workout Nr. 4 auf dem Programm. Auf einen vorgängigen Kraftteil wird verzichtet, statt dessen investieren wir skillmässig etwas Zeit in die Dumbbell Snatches und die Pistols, may the power be with you.

CrossFit WOD 16.5.2013

• Skillwork: Pistols, Dumbbell Snatches
• Strength: Off
• Conditioninig: for time a. 100 Wall Balls (10kg/6kg), b. 100 Chest to Bar Pull-ups, c. 100 Pistols (alternierend) und d. 100 DB Snatches (30kg/20kg). Time Cap 30 Min.

Power to you!

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Band Pull-ups