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So far CFZ - CFL Administrator has created 1093 blog entries.

Samstag, 24. Februar 2018

OPEN WOD 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks 14-cal. row VARIATIONS Rx’d: (Ages 16-54) Men use 50-lb. dumbbell Women use 35-lb. dumbbell Scaled: (Ages 16-54) Men perform hanging knee-raises, use 35-lb. dumbbell Women perform hanging knee-raises, use 20-lb. dumbbell Masters 55+: Men

24. Februar 2018|

OPEN WOD 18.1

Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks 14-cal. row VARIATIONS Rx’d: (Ages 16-54) Men use 50-lb. dumbbell Women use 35-lb. dumbbell Scaled: (Ages 16-54) Men perform hanging knee-raises, use 35-lb. dumbbell Women perform hanging knee-raises, use 20-lb. dumbbell Masters 55+: Men use 35-lb. dumbbell

23. Februar 2018|

Freitag, 23. Februar 2018

A: Every 2 min for 12 min: 1: 10 Romanian deadlift 2: 30-45s Side plank (per side) B: 5 Sets (90s on/ 30s off) 12 Dumbbell hang squat cleans AMRAP Double unders C: 50 Flutter kicks 25 V-ups 25 Hollow rocks

23. Februar 2018|

Donnerstag, 22. Februar 2018

A: Death by „Squat clean thruster“ Start at 40/20 kg +2,5 kg every minute Time cap: 12 min B: 4 Rounds for time: 10 Kettlebell swings, 24/16 kg 10 Goblets squats, 24/16 kg 10 Dumbbell push press, 35/20 kg 10 Burpees Time cap: 10 min OLYMPIC WEIGHTLIFTING WOD: A: Every 1:30 Min. for 12 Min.

22. Februar 2018|

Mittwoch, 21. Februar 2018

A: Pull ups Max reps unbroken 2 min Rest 8 × 30-40% of max reps (rest as needed) B: 3 Sets (6 min on / 4 min off) 1) 20 Wall ball shots, 9/7 kg 10 Deadlifts, 70/50 kg 2) 15/12 cal Row 10 Shoulder to overhead, 45/30 kg 3) 20 Burpees over dumbbell 10

21. Februar 2018|

Dienstag, 20. Februar 2018

COACH STEFAN'S BIRTHDAY WOD Buy-in: In Teams of 2, AMRAP in 2min of: 2-for-1 Wall-balls Then immediately: In Teams of 2, AMRAP in 36 Min: 38 KB Snatches, 24/16kg 38 Burpees Box Jumps 38 Hang Power Snatches, 40/30kg 38 Row (cals) 38 Sumo Deadlift High-Pulls, 40/30kg 38 Push-ups 38 Inv. Burpees

19. Februar 2018|

Montag, 19. Februar 2018

A: Every 2 Min. for 12 min: Power snatch + Overhead squat + Squat Snatch (2sec hold in bottom position) B: 15 Min. AMRAP 12/9 cal Row 9 Kettlebell Swings, 16/12 Kg (Advanced: 9 Chest2Bar Pull ups) 9 Overhead Squats, 35/20 Kg

19. Februar 2018|

Samstag, 17. Februar 2018

A: Sumo Deadlift 5-5-5-5-5 Start every 3min. B: AMRAP in 12 minutes of: 20 (abmat) Sit-ups / Scale up for advanced: GHD Sit-ups 10 left-arm overhead walking lunges 10 right-arm overhead walking lunges Men: 25kg Women: 15kg

17. Februar 2018|

Join our Head Coach Stefan @ Fitness Holiday

Like last year our Head Coach Stefan will be part of the Coaching Staff in this year's Fitness Holiday Camp on Mallorca. If you want to join, there are still a few open spots left! Date: 20. - 27. Mai 2018 Registration: https://www.fitnessholiday.ch/angebote/

16. Februar 2018|

Freitag, 16. Februar 2018

A: Shoulder press 1-1-1-1-1 reps Push press 1-1-1-1-1 reps Push jerk 1-1-1-1-1 reps Try to increase the load on each of the 15 reps. Do it as EMOM. B: "CrossFit Games Open 16.3" Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 3 bar muscle-ups Men use 35kg Women

16. Februar 2018|