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So far CFZ - CFL Administrator has created 1286 blog entries.

Donnerstag, 23. August 2018

A: 7 min AMRAP: 20 Wall ball shots, 9/7 kg 10 Bent Over Dumbbell Reverse Fly 5 min Rest 7 min AMRAP: 20 DB Front Squats 5/5 Jumping Lunges 5 min Rest 7 min AMRAP: 10 BB Roll Outs 15 Kettlebell swings, 24/16 kg OLY WOD:  A: 3-3-3 Snatch Grip Deadlifts 60 sec Rest. 3-3-3

23. August 2018|

Mittwoch, 22. August 2018

A: 16 min EMOM: 1: Max reps Bench press (body weight) 2: Max reps Strict Pull ups 3: Max cals Bike/Row 4: Rest B: For Time: 10-9-8-…Push ups 10-9-8-… Squat snatch OLY WOD: A: 3-3-3 Snatch Grip Deadlifts 60 sec Rest. 3-3-3 Snatch High Pulls 60sec. Rest B: 15 Min. Find you 1RM of this

22. August 2018|

Dienstag, 21. August 2018

A1: 4 x 40 Sec. Heavy 2 Arm KB Deadlifts 60sec. Rest. A2: 4 x 40 Sec. Double Unders 60sec. Rest. C: 10 min AMRAP: 6 Deadlifts 6 Hang power cleans 6 Box jump Over

21. August 2018|

Montag, 20. August 2018

A1: 4-4-4-4 Shoulder press 30sec. Rest A2: 10 - 10 - 10 - 10 Bent Over Two-Arm Long Bar Row 60sec. Rest. B: 21-15-9 Back squats Toes to bar

20. August 2018|

Samstag, 18. August 2018

A1: 5 sets of: 6-8 (strict) Handstand Push-ups A2: 5x 15sec Sprint on Rower Alternate A1+A2. Rest approx. 60sec. Between exercises. B: AMRAP in 6min of: 6 Push-ups 6 Box Jumps Overs 6 KB Taters (light load) Rest 2min AMRAP in 6min of: 6 Slam Balls 6 Russian Twists (with Slam Ball) 6 Clapping Thrusters

18. August 2018|

Freitag, 17. August 2018

A1: Zercher Squat 5-5-5-5 A2: 15-15-15 Back Extension @3131 Alternate A1+A2. Rest approx. 60sec. Between exercises. B: "Complex Fran" For time: 7 Bar Muscle-ups 7 Chest-to-bar Pull-ups 7 Pull-ups 21 Thrusters 5 Bar Muscle-ups 5 Chest-to-bar Pull-ups 5 Pull-ups 15 Thrusters 3 Bar Muscle-ups 3 Chest-to-bar Pull-ups 3 Pull-ups 9 Thrusters

17. August 2018|

Donnerstag, 16. August 2018

A1: 4-4-4-4 Tall Clean A2: 8-8-8-8 Single Arm KB Turkish Sit-up (per side) Alternate A1+A2. Rest approx. 60sec. Between exercises. B: „Fight gone bad“ 3 Rounds: 1 min Wall Ball Shots, 9/7 kg 1 min Sumo Deadlift High Pull, 35/20kg 1 min Box Jumps, 60/50 cm 1 min Push Press, 35/20 kg 1 min Row

16. August 2018|

Switzerland’s Fittest 2018 – Programm

Switzerland’s Fittest meets Zugs Sports Festival 🏆   Wie bereits angekündigt findet dieses Wochenende unsere Competition in Zug am See statt.   Das Wetter sieht blendend aus, darum erwarten wir viele Zuschauer. Wir hoffen ganz fest das wir auch einige bekannte Gesichter aus der Box sehen werden. Das Programm von Samstag und Sonntag steht. Am

15. August 2018|

Mittwoch, 15. August 2018

A: 6-6-6-6 Kang Squat @3131 Start every 2:30min. B: In Teams of 2, AMRAP in 20min of: Buy-in: 400m carry of a single KB or DB (heavy!) Then: 16 Toes to bar 16m Quadruped Crawl 16 Power Cleans @ moderate load

15. August 2018|

Dienstag, 14. August 2018

A1: 8-8-8 DB Tripod Row (each arm) A2: 20-20-20 Banded Shoulder Press Alternate A1+A2. Rest approx. 60sec. Between exercises. B: "Erin" 5 rounds for time of: 15 Dumbbell Split Cleans 21 Pull-ups

14. August 2018|