About CFZ - CFL Administrator

This author has not yet filled in any details.
So far CFZ - CFL Administrator has created 1151 blog entries.

Freitag, 13. April 2018

A: Deadlift 3-3-3-3-3-3 Between each set do: 6-10 Strict Pull-ups Start every 2:30min. B: EMOM in 15min of: 1) 15/12cal Row 2) 12 KB Taters, 24/16kg 3) 200m Run

13. April 2018|

Donnerstag, 12. April 2018

"Guts and Glory" 21-15-9 reps of: Burpee over Bar Thrusters, 45/30kg direct into: 15-12-9 reps of: Row for Calories Hang Squat Cleans 45/30kg direct into: 12-9-6 reps of: Lateral Burpees over Bar Overhead Squats, 45/30kg Time Cap: 23min. OLYMPIC WEIGHTLIFTING WOD A: Snatch Balance 4-4-4-4-4 Start every 2min. B: Every 90sec for 12min do: 3

12. April 2018|

Mittwoch, 11. April 2018

In Teams of 2: AMRAP in 12min of: 20 Box Jump Overs 20 Sumo Deadlift High-Pulls, 50/35kg 20 Russian KB Swings, 32/24kg Rest 4min. AMRAP in 12min of: 20m Handstand walk or 6 Wall Climbs 20 DB Snatches, 25/20kg 20 Jumping Squats OLYMPIC WEIGHTLIFTING WOD A: Snatch Balance 4-4-4-4-4 Start every 2min. B: Every 90sec

11. April 2018|

Dienstag, 10. April 2018

A: 10min to practise your Kipping- or Butterfly Pull-up B: Run as many meters as possible in 25min: The amount of meters are determinded by your max rep of the following exercises: - Pull-ups - Push-ups - Wall-balls You are allowed to run for each rep 10m. All movements need to be max rep. unbroken

10. April 2018|

Montag, 9. April 2018

A: 4x 10m heavy prowler push B: 2 rounds for max reps of: 2 minutes of Shoulder Presses, 40/27,5kg Rest 1 minute 2 minutes of Front Squats, 65/45kg Rest 1 minute 2 minutes of Deadlifts, 90/65kg Rest 1 minute OLYMPIC WEIGHTLIFTING WOD A: Snatch Balance 4-4-4-4-4 Start every 2min. B: Every 90sec for 12min do:

9. April 2018|

Kick-Boxing Workshop

In diesem zwei Stündigen Workshop, geführt von Head Coach und dreifachen Weltmeister Janosch Nietlispach, wird einmal richtig drauflos gekickt!! Datum: Sonntag, 08. April 2018 Zeit: 15:00 - 17:00h Ort: CrossFit Zug Kosten: 15.- bitte Vorort mit Karte bezahlen. Max. Teilnehmer: 10

08. April 2018 @ Zug

Samstag, 7. April 2018

A: Every 2 min for 20 min: 1: 8 Bench press @2X11 2: 5 Chin ups B: 14 min AMRAP: 2/2-4/4-6/6-… Single arm kettlebell clean and jerk + overhead lunges, 24/16 kg Start every round with 20 Double unders

7. April 2018|

Freitag, 6. April 2018

10 min AMRAP: 20 Double unders 15 Kettlebell swings (russian), 16/12 kg 10 V-Ups 5 min Rest 10 min AMRAP: 20/15 cal Row 15 Dumbbell push press 5 Burpees over rower 5 min Rest 10 min AMRAP: 400m Run 3 Strict pull ups 7 Push ups 15 Goblet Squats 16712 Kg

6. April 2018|

Donnerstag, 5. April 2018

Every 2 min for 32 min: 1: 1 Round of „Cindy“ 2: 1 Round of „DT“ Cindy: 5 Pull-ups 10 Push-ups 15 Squats DT: Deadlift, 12 reps Hang power clean, 9 reps Push jerk, 6 reps 70/50 Kg OLYMPIC LIFTING WOD: 4x every 2 min 4 Power clean Then 4x every 2 min 4 Squat

5. April 2018|

Mittwoch, 4. April 2018

A: 4 Sets 8 Pendlay Barbell Row 30s Rest 8 Bar dips 2 min Rest B: 12 min AMRAP: 12 Dumbbell snatches (alternating) 12 Medball cleans, 9/7 kg 12 V-Ups OLYMPIC LIFTING WOD: 4x every 2 min 4 Power clean Then 4x every 2 min 4 Squat clean Then 4x Every 2 min 4 Clean

4. April 2018|