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So far CFZ - CFL Administrator has created 1222 blog entries.

Mittwoch, 30. Mai 2018

A: Every 90sec for 15min do: 2 Bear Complex B: 21-15-9 reps for time of: 20/15kg DB Hang Power Cleans Chin Ups OLYMPIC LIFTING WOD:  A: Every 90sec for 15min do: 1 Power Clean 1 Front Squat 1 Hang Power Clean B: Deficit Deadlift 6-6-6-6-6 Start every 3min. C: "Grace" For time: 30 (Power-) Cleans

30. Mai 2018|

Dienstag, 29. Mai 2018

In Team of 2: 2 Min ON / 1 Min. OFF 3 Rounds: Tireflip Heavy Farmerwalk Waterpipe Lunges Sandbagsnatches Slammballs Ropeclimbs

29. Mai 2018|

Montag, 28. Mai 2018

„Murph“ For time of: 1.6 Km Run 100 Pull-ups 200 Push-ups 300 Squats 1.6 Km Run

28. Mai 2018|

Samstag, 26. Mai 2018

A: Glute Bridge Dumbbell Bench Press 8-8-8-8 @30X0 Start every 2:30min B: AMRAP in 20min of: 14 Wall-balls 14 Medball Russian Twists 10 Push-ups 10 Sit-ups (no abmat + straight legs) Advanced: GHD Sit-ups instead of Sit-ups

26. Mai 2018|

Freitag, 25. Mai 2018

A: Back Squat 6 sets of 1.1.1 (rest 15sec between reps) Tempo: 21X0 / Start every 2:30min B: 4 RFT of: 6 Burpee Broad Jumps (jump as far as possible on each rep) 8 Hang Power Cleans (moderate - heavy) 10 Strict T2B or T2Ring or V-Ups 12 American KB Swings, 24/16kg Rest 90sec.

25. Mai 2018|

Donnerstag, 24. Mai 2018

A: Practise 10min your Kipping Pull-up /or Bar Muscle Up B: For time: 3 rounds of: 5 Bar Muscle-Ups 5 Snatches (Heavy) Then, 3 rounds of: 15 Deadlifts (same weight as for Snatch) 30 Squats Then, 3 rounds of: 5 Bar Muscle-Ups 5 Cleans (same weight as for Snatch) OLYMPIC WEIGHTLIFTING WOD A: Every 90sec

24. Mai 2018|

Mittwoch, 23. Mai 2018

A: EMOM for 16min do: 1) 20-30sec. Ring Support Hold 2) Ring Row Hold 30-40sec. 3) Handstand Hold (wall facing) 30-45sec. 4) 8/8 One Arm Seated Arnold Press with DB B: "Helen" 3 rounds for time of: Run 400 meters 21 Kettlebell Swings 12 Pull-ups OLYMPIC WEIGHTLIFTING WOD A: Every 90sec for 15min do: 1

23. Mai 2018|

Dienstag, 22. Mai 2018

A: Muscle Snatch 4-4-4-4-4 Start every 2:30min. B: Hang Squat Snatch 2-2-2-2-2 Start every 2:30min. C: Death by Power Snatch (light weight!) + Burpee over Bar (lateral) 1st min: 1 Power Snatch + 1 Burpee over Bar 2nd min: 2 Power Snatches + 2 Burpee over Bar …

22. Mai 2018|

Montag, 21. Mai 2018

  Teams of 2: Buy in: Row 600m (each member) 100 Weighted Lunges 30 rounds of: 3 Pull Ups, 3 Clean &-Jerk,3 Burpees (alternate full rounds) 100 Weighted Lunges Buy out: Run 800m (each member at the same time) Weighted Lunges: Use 2 DBs in Front Rack (resting on shoulders) Clean & Jerk @ moderate

21. Mai 2018|

Samstag, 19. Mai 2018

A: EMOM for 12 min: 2 Hang power cleans + 2 Front squats B: 500m Row then: 3 Rounds: 20 Air squats 15 Kettlebell swings, 24/16 Kg 10 Toes 2 Bar then: 400m Run

19. Mai 2018|