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Als Anfänger absolvierst du zuerst ein Intro. Wir bringen dir alle Bewegungen fürs CrossFit bei und führen dich langsam an die Intensität heran. Termine gibt es alle 14 Tage am Mittwoch Abend oder auch als Privatstunde.

Weightlifter

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Erfahrene CrossFitter starten bei einem Drop-In – so siehst du, ob es dir gefällt. Danach kannst du dich für ein Abo entscheiden.

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Personal Training

Du möchtest deine Fitness auf ein neues Level katapultieren? Du suchst die enge, persönliche Betreuung oder einen genauen Plan um dein neues Ziel schneller zu erreichen? – Dann ist Personal Training für dich das Richtige!

Trainiere in einer der drei Boxen:

Neustes aus dem Blog

2016/07/28

Strength Weightlifting Back Squat (Test your 1RM) Metcon For Time 7 rounds for time of:
 7 Burpees over the bar
 7 T2B (RX: Knees to arms, Scale 14 Situps)

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2016/07/26

Strength Weightlifting Bench Press (3-3-3-3-3) Gymnastics Arch Rock (3×30) Gymnastics Hollow Rock (3×30) Metcon For Time 20 Thrusters (RX+ 45/30kg, 35/20kg) 200m run 15 Thrusters 200m run 10 Thrusters 200m run 5 Thrusters 200m run

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2016/07/25

Strength Weightlifting Deadlift (3-3-3-3-3) Metcon For Time In teams of 2 (or 3), one team member holds the “rock” (e.g kettlebell, bar, medball, piece of lint, etc..) while the other does work. The rock never touches the ground until the end of the WoD. Take turns holding it as necessary.  Make it a little heavy

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2016/07/23

Strength Weightlifting Shoulder Press (3-3-3-3-3) Gymnastics Pistols (3×10) Metcon For AMRAP – Rounds and Reps 12’ AMRAP 250m Row 20 KB Clean (L+R=2) (RX+ 24/16, RX 16/12kg) 25 Air Squats

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2016/07/21

Strength Weightlifting Power Clean (3-3-3-3-3) Weightlifting Overhead Squat (5×3) Metcon For Time 600m Partner farmer carry. (RX+ 32/24, RX 24/16kg) Teams of two must move as much weight as possible 600 meters in a farmer carry. Every time the weight touches the ground or partners change roles (from working to resting), there is a 5

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2016/07/19

Strength Weightlifting Back Squat (3-3-3-3-3) Weightlifting DB Row (3×10) Metcon For Time 400m run 8 Deadlifts (100/70kg, RX: 60/40)

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2016/07/16

Strength Weightlifting Push Jerk (3-3-3-3-3) Metcon For Time 4 rounds: 
400m run 20 KB Swings (RX+ 32/24, RX 24/16kg) Rest exactly 1min before you start the next round. Score is total time INCLUDING the breaks.

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2016/07/14

Strength Weightlifting Power Clean (3-3-3-3-3) Weightlifting Overhead Squat (5-5-5-5-5) Metcon For AMRAP – Reps EMOM 12min: 1. 15 Airsquats + AMRAP Renegade Rows (l + r = 1) RX+ 20/12kg, RX 15/7.5kg 2. 20 Plate halos (RX+ 20/15, RX 15/10) + AMRAP Ground to Overhead 3. Rest

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2016/07/12

Strength Gymnastics Hollow Rock (3x35s) Weightlifting Bench Press (5-5-5-5-5) Gymnastics Arch Rock (3x35s) Metcon For AMRAP – Rounds and Reps 6min AMRAP 12 Alternating DB Snatches (17.5/12.5kg) 24 Lunges

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2016/07/11

Strength Weightlifting Deadlift (5-5-5-5-5) Weightlifting DB Row (3×10) Metcon For AMRAP – Rounds and Reps In Teams of 2 10’ amrap row 500m 30 Thrusters (43/30kg)

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2016/07/09

Strength Weightlifting Push Press (5-5-5-5-5) Weightlifting Bulgarian Split Squat (3×10) Metcon For Time 5 rounds 10x20m Shuttle Run 20 Airsquats

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2016/07/07

Skill Metcon For Time 30 Overhead Squats (50/35kg, RX: 35/25kg) 60 Burpees 90 Lunges 60 Push Press (50/35kg) 120 Double Unders

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2016/07/05

Strength Weightlifting Power Clean (3-3-3-3-3-3) Weightlifting Overhead Squat (3-3-3-3-3) Metcon For Time WoD: For Time 75 DU (225 Singles) Then, 5 Rounds for Time of: 9 Hang Power Snatch (35/25kg) 15 Air Squats Then, 75 DU (225 Singles)

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2016/07/04

Strength Weightlifting Shoulder Press (5-3-1-1-1) Gymnastics Pistols (3×8) Metcon For AMRAP – Rounds and Reps On the first minute do 1 Backsquat, 2nd minute – 2 Backsquats, 3rd minute – 3 Backsquats… Continue until you cannot perform the squats within the minute. Score is last full round plus reps of the minute after. Scale: 60-70%

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2016/07/02

Strength Weightlifting Bench Press (5-3-1-1-1) Gymnastics L-Sit (3x35s) Metcon For AMRAP – Rounds and Reps 8min amrap 20 Double Unders 20 KB Swings (24/16kg)

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2016/06/30

Metcon For Time Three Rounds for time of: 30 ‘Squat’ Cleans, 95# 30 Pull-ups Run 800 meters In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007. http://www.crossfit.com/mt-archive2/003226.html

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2016/06/28

Strength Weightlifting Back Squat (5-3-1-1-1) Weightlifting Bulgarian Split Squat (3×10) Metcon For Time 3 Rounds for time: 400m run 10 Deadlifts (RX+ 100/70kg, RX 60/40) 10 Toes 2 Bar (RX 20 Knee Raises)

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2016/06/27

Skill Weightlifting High-Hang Clean (3-3-3-3-3) Metcon For Weight 5 Barbell Row 5 Squat Clean 5 Push Press 5 Back Squat 5 Good Mornings

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2016/06/23

Strength Weightlifting Power Clean (3-3-3-3-3) Weightlifting Overhead Squat (3-3-3-3-3) Metcon For AMRAP – Reps EMOM 10min 6 CTB Pull Ups (RX: Pull-ups) 6 burpees Scale to 4, 3 or 2 if it takes you longer than 45s to finish.

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2016/06/21

Strength Weightlifting Back Squat (5-3-1-1-1) Weightlifting Barbell Row (3×10) Metcon For Time For time: 20 CTB Pull-ups 10 DB Snatches (RX+ 30/20kg, RX: 20/12.5) 15 CTB Pull-ups 10 DB Snatches 10 CTB Pull-ups 10 DB Snatches 5 CTB Pull-ups 10 DB Snatches

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2016/06/20

Gymnastics Handstand Skill work (6-10x max time) Metcon For Time 50 DUs (RX: 25 DUs) 50 Wallballs (20/14, RX 16/10) 50 Burpees to plate 50 Plate Ground to Overhead (20/15, RX 10/5kg) 50 Lunges 50 Sit-ups 50 Pushups (RX: knees) 50 Airsquats

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2016/06/18

Strength Weightlifting Bench Press (3-3-3-3-3) Gymnastics L-Sit (3x35s) Metcon For Time 15-10-5 Squat Clean (RX+ 90/60kg, RX 60/40) CTB Pull-ups (RX Pull-ups/jumping CTB Pull-ups)

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2016/06/16

Strength Weightlifting Shoulder Press (3-3-3-3-3-) Gymnastics Pistols (3×10) Metcon For Weight EMOM 12min 1) 8+8 Plate Halos 2) 2 Rope Climbs (RX+) or 6 T2B (RX) 3) 15 Plate Ground to Overhead + AMRAP Burpees to plate 4) rest

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2016/06/14

Skill Weightlifting Split Jerk (3-3-3-3-3) Metcon For AMRAP – Rounds and Reps 15’ AFRAP (As Few Rounds As Possible) Once you can no longer hold the position, switch to the next position. Bar Hang Wall Sit (legs at parallel) Handstand Hold Plank (in pushup position with straight back)

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2016/06/13

Strength Weightlifting Front Squat (3-3-3-3-3) Gymnastics Chest-To-Bar Pull-ups (5×3) Metcon For Time 21 – 15- 9 Push Press 60/40kg (RX: 40/25) Air Squats DUs (RX: Singles x3)

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2016/06/11

For Time For Time: 50 Pull-ups 400 meter run 21 Thruster, 95# 800 meter run 21 Thruster, 95# 400 meter run 50 Pull-ups In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006. http://www.crossfit.com/mt-archive2/001197.html For Time For Time: 50 Pull-ups 400 meter run 21 Thruster, 95#

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2016/06/09

Strength Weightlifting Push Press (3-3-3-3-3) Weightlifting Bulgarian Split Squat (3×10) Metcon For Time 3 RFT 400m Run 21 Box Jumps (24”/20”) 15 Push Jerk (60/40kg, RX: 45/30)

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2016/06/07

Strength Weightlifting Bench Press (5-5-5-5-5) Gymnastics Hollow Rock (3×25) Gymnastics Arch Rock (3×25) Metcon For Each Round Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest

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2016/06/06

Skill For AMRAP – Reps Max set of Unbroken Double-Unders Metcon For AMRAP – Rounds and Reps In teams of 4, AMRAP 25min 300 DUs  100 Box Jumps 61cm/51cm  100 Russian KB Swings 32kg/24kg  100 HR Push-ups  200 DUs 75 Backsquat 90kg/60kg 75 Powerclean 90kg/60kg 75 Toes to bar 100 DUs Amrap Remaining Time: 30

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2016/06/04

Strength Weightlifting Deadlift (5-5-5-5-5) Gymnastics Ring Dips (3×5) Metcon For AMRAP – Rounds and Reps AMRAP 10’
 20 KB Swings, Russian (32/24kg)
 10 Goblet Squats
 5 Pull-ups

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2016/06/02

Skill Weightlifting High-Hang Snatch (3-3-3-3-3-3-3) Metcon For Time 400m MedBall run (20/14lbs, RX: 16/10lbs) 24 Power Cleans (RX+ 60/40kg, RX 35/25kg) 24 Push Press (“) 24 Pistols (RX: 72 Squats) 24 KB Snatches 24/16kg (RX: 24 KB Press 16/12kg) 24 KB Swings (“) 24 Wallballs 20/14lbs (RX: 16/10lbs) 400m MedBall run

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2016/05/31

Skill Gymnastics Muscle-up skill work (1×1) Metcon For AMRAP – Rounds and Reps 20’ amrap 50 Wall Ball Shots 
40 KB Swings (24/16kg)
 30 Burpees
 20 Pull-Ups (Scale: 10 or 20 jumping)
 100 Meter run (WOD by CF Invictus)

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2016/05/30

Strength Weightlifting Power Clean (5-3-1-1-1) Weightlifting Overhead Squat (5-3-1-1-1) Metcon For Time 4 rounds for time: 7 overhead squats (50/35kg) 20 Burpees

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2016/05/28

Strength Weightlifting Push Press (5-5-5-5-5) Weightlifting Bulgarian Split Squat (3×10) Metcon For AMRAP – Rounds and Reps 7’ amrap 7 HSPU 7 Front Squats (43/30kg) 7 Toes 2 Bar

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2016/05/26

Strength Weightlifting Bench Press (5-3-1-1-1) Gymnastics L-Sit (3x30s) Metcon For AMRAP – Rounds and Reps 15’ AMRAP 20 Walking Lunges 10 T2B (Scale: 20 Sit-ups) 200m Run

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2016/05/24

Strength Weightlifting Squat Clean (3-3-3-3-3) Metcon For Weight 5 Barbell Row 5 Squat Clean 5 Push Press 5 Back Squat 5 Good Mornings

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2016/05/23

Metcon For Time 800m Run 1000m Row 100 DUs (RX: 300 Singles) 400m Run 500m Row 50 DUs (RX: 150 Singles) 200m Run 250m Row 25 DUs (RX: 75 Singles)

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2016/05/21

Strength Weightlifting Shoulder Press (5-3-1-1-1) Gymnastics Pistols (3×10) Metcon For Weight EMOM 12min 3 Power Clean 
3 Push Press

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2016/05/19

Strength Weightlifting Power Clean (3-3-3-3-3) Weightlifting Overhead Squat (3-3-3-3-3) Metcon For Time 3er Team:
 
 90 Back Squats 60/40kg, RX 40/25kg 
60 Burpees over the bar
 30 T2B, RX Knee to elbow (WOD by CF Basel)

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2016/05/17

Strength Weightlifting Back Squat (5-3-1-1-1) Gymnastics Muscle-ups (3×3) Metcon For Time 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

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2016/05/12

Skill Weightlifting Split Jerk (5×3) Metcon For AMRAP – Rounds and Reps In Teams of 2 10’ amrap row 500m 30 Thrusters (RX+ 43/30kg, RX: 30/20kg)

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2016/05/10

Metcon For AMRAP – Reps Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Post total reps from

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2016/05/09

Strength Weightlifting Front Squat (5-5-5-5-5) Gymnastics Pull-ups (3×5) Metcon For AMRAP – Reps 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#

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Wieso lieben wir CrossFit?

Hast du schon von CrossFit gehört? – Wenn nicht, dann hast du wahrscheinlich niemandem in deinem Kollegenkreis der CrossFit betreibt. Denn falls du einen CrossFitter (auch nur entfernt) kennst, dann hast du das Wort schon mal gehört. Wahrscheinlich mit Passion. CrossFitter lieben CrossFit – und teilen diese Liebe gerne via lautstark oder mit jedem zweiten

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2016/05/03

Metcon For Time For time: 100 Pull-ups (sub: 100 jumping) 100 Kettlebell swings (24/16kg) 100 DUs (sub: 300 Singles) 100 Overhead squats (20/15kg) Timecap: 25min

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2016/05/02

Strength Weightlifting Back Squat (3-3-3+-3-3) Weightlifting Barbell Row (3×10) Metcon For Time 21-15-9 Deadlift RX+ 100/70kg RX 60/40 CTB Pull-ups (RX: Pull-ups/jumping)

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2016/04/30

Strength Weightlifting Bench Press (5-5-5-5-5+) Gymnastics L-Sit (3x30s) Metcon For Time For Time 9-7-5 Cap: 15 Minutes Thrusters (Rx+ 60/43, RX 50/35kg) Bar Muscle Ups RX) x3 Pull-ups

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2016/04/28

Strength Weightlifting Snatch (3-3-3-3-3-3…) Metcon For AMRAP – Rounds and Reps 13’ AMRAP 9 OHS (RX+ 43/30, RX 35/25kg) 20 DUs/ RX 10 DUs 12 Lunges

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2016-04-26

Strength Weightlifting Shoulder Press (5-5-5-5-5) Gymnastics Pistols (3×10) Metcon For AMRAP – Rounds and Reps 10’ AMRAP* “Midline Madness” 20 Push-ups / RX 10 Push-ups/Knee Push-ups 50 Flutter Kicks (L+R=2) 20 Abmat Sit-ups

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Unser aktuelles Programming

Heute Montag starten wieder einen neuen Programming-Zyklus! Nach den Open und der vergangenen Testweek starten wir in eine neue Phase! In den nächsten 12 Wochen bauen die Übungen in ihrer Struktur und in der “Kraftbelastung” für euren Körper in einem Zyklus Woche für Woche aufeinander auf. Denn das Grundprinzip des Kraftaufbaus ist Steigerung: Steigerung des Gewichts,

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2016/04/25

Strength Weightlifting Back Squat (5-5-5-5-5) Gymnastics Muscle-ups (5×3) Metcon For AMRAP – Rounds and Reps In teams of two: 10’ amrap One rows One does Farmer’s Carry (RX+ 24/16kg, RX 20/12kg) Score is Total cal/m plus meters carry.

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2016/04/23

Strength Weightlifting Back Squat (1 RM) Weightlifting Front Squat (1 RM) Metcon For Weight EMOM 15min of: 8/8 Box Step-ups 8 Good Mornings 6 Pullups (strict) Every minute start at a different station.

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2016/04/21

Strength Weightlifting Deadlift (1 RM) Metcon For Weight EMOM 5min Handstand Walk rotate then… EMOM 5min 2 Squat Cleans with 5s Pause at the Bottom

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2016/04/19

Strength Weightlifting Back Squat (1 RM) Metcon For AMRAP – Reps 4x 2 Minutes on, 2 Minutes off 20 cal row + AMRAP American swing (RX: 20/12kg RX+ 24kg/16kg) WOD by CF Basel Cool-Down/Stretch/Recover

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2016/04/18

Strength Weightlifting Push Press (1 RM) Metcon For AMRAP – Rounds and Reps 8min amrap 10 Medball Clean (20/14) 8 situps 6 pushups Cool-Down/Stretch/Recover

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2016/04/16

Strength Weightlifting Deadlift (3-3-3-3-3) Gymnastics Ring Dips (3×10) Metcon For Time 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

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Bildschirmfoto 2016-04-14 um 21.26.55

Was brauchst du im Sportdrink? – Teil 2

Ein guter Sportdrink enthält sowohl Kohlenhydrate als auch Protein (Lies dazu auch “Brauchst du einen Sportdrink? – Teil 1” – Doch wieviel? Es gibt dazu eine einfache Rechnung: 0.45g pro kg Körpergewicht pro Stunde Sport (intensiver Kraftbereich und/oder intensive Ausdauer) von beidem Protein und Kohlenhydrate. Das gibt für einen 80kg Mann bei einer Sport, 36g Protein und

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Bildschirmfoto 2016-04-14 um 08.24.04

Brauchst du einen Sportdrink? – Teil 1

Warum brauchst du einen Sportdrink? Um dies herauszufinden ist die grundsätzliche Frage warum du Sport machst: möchtest du abnehmen oder fitter werden? Wenn du abnehmen möchtest, dann verfolgst du mit dem Workout als primäres Ziel ein Kaloriendefizit zu erreichen (Kalorien zu verbrennen) und nicht eine Leistungssteigerung. In diesem Fall brauchst du keinen Sportdrink während deines Trainings bzw.

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2016/04/14

Strength Weightlifting Bench Press (3-3-3-3-3) Gymnastics Pistols (3×10) Metcon For AMRAP – Rounds and Reps 14’ AMRAP 30 DU 7 Deadlift (100/70) 14 Ring Dips

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2016/04/12

Skill Gymnastics Handstand Skill work (8-15min) Metcon For AMRAP – Rounds and Reps 20’ AMRAP (in teams of 2 or 3, switch positions as needed. Reps only count if partner is in the static exercise.) 100 DUs / Plank from Hands 20 OH Lunges (Platte 20/10kg) / Deadlift hold (85/60kg) 10 Front Squat (from rack,

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2016/04/11

Strength Weightlifting Shoulder Press (5-5-5-5-5) Weightlifting Barbell Row (3×10) Metcon For AMRAP – Rounds and Reps Every minute on the minute for 15 minutes: 5 Renegade Rows (20/10kg) (Push-Up, Row Left, Push-Up, Row Right) 5 Burpees

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2016/04/09

Strength Weightlifting Front Squat (5-5-5-5-5-5) Gymnastics Ring Dips Metcon For Time 50-40-30-20-10 Mountain Climbers (L+R = 2) Abmat Sit-ups Metcon For AMRAP – Rounds and Reps In teams of two, partners alternate rounds. 12min AMRAP
 10 Wall Balls (20/14 lbs)
 10 Pull-Ups 10 Hand-Release Push-Ups

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2016/04/07

Strength Weightlifting Bench Press (5-5-5-5-5-5) Weightlifting Bulgarian Split Squat (3×10) Metcon For Time teams of 3. split however
 100 Air Squats
 75 KB Swings (36/24kg) 
50 Lateral Burpees over the bar 
25 Push Press (60/40kg)

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2016/04/05

Strength Weightlifting Hang Snatch (5×3) Metcon Weightlifting Farmer’s Carry For Time Max Effort 2k Row

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2016/04/03

Strength Weightlifting Weighted Pull-ups (5×5) Weightlifting Back Squat (5-5-5-5-5-5) Metcon For Time Run 200m Rest 90 Seconds Run 400m Rest 90 Seconds Run 600m Rest 90 Seconds Run 600m Rest 90 Seconds Run 400m Rest 90 Seconds Run 200m

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2016/03/31

Skill For Distance Max Height Box Jump Metcon For AMRAP – Reps EMOM 12min: 1. 15 Air Squat + AMRAP Double Unders 2. 20 Kettlebell halos + AMRAP swings (24kg/16kg) 3. Rest Cool-Down/Stretch/Recover

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Open WOD 16.5

For Time For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9 Bar Facing Burpees 6 Thruster, 95#/65# 6 Bar Facing Burpees 3 Thruster, 95#/65# 3 Bar Facing Burpees For Time

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2015/03/24

Strength Weightlifting Deadlift (5-3-1-1-1) Weightlifting Overhead Squat (5×3) Metcon For AMRAP – Reps EMOM 12min 1) row (cal) 2) HS Hold 3) T2B 4) rest

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2016/03/22

Weightlifting Weightlifting Hang Snatch (5×3) Metcon Weightlifting Squat Clean Thruster (5 Stück, EMOM 7′)

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2016/03/21

For AMRAP – Reps 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups For AMRAP – Reps 13-Minute AMRAP: 55 Deadlifts, 135# / 95# 55 Wall-Ball Shots, 20# / 10# 55 Calorie Row 55 Hand-Release Push-ups

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2015/03/19

Strength Weightlifting Back Squat (5-3-1-1-1) Gymnastics Chest-To-Bar Pull-ups (5×5) Metcon For AMRAP – Rounds and Reps 10 AMRAP 10 Push Presses (40/30kg) 10 Alternating Overhead Reverse Lunges (40/30kg) 10 Burpees Over the Barbell

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2015/03/17

Strength Weightlifting Bench Press (3-3-3-3-3) Weightlifting Barbell Row (3×10) Metcon For Time 15-12-9 Clean & Jerk (60/40kg) Chest-to-bar pull-ups

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2016/03/15

Strength Weightlifting Deadlift (3-3-3-3-3) Weightlifting Overhead Squat (5×3) Metcon For Time 10 Rounds: 10 Situps 8 Wall Ball Shots (20/14) 6 Push-ups

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2016/03/14

For AMRAP – Reps AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb. For AMRAP – Reps AMRAP 7 Minutes 10 power snatches 5 jumping chest-to-bar pull-ups Men use 45 lb. Women use 35 lb.

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2016/03/12

Metcon For AMRAP – Rounds and Reps 20 minute AMRAP of: 30 Box Jump, 24″ 20 Push Press, 115# 30 Pull-ups In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty. http://www.crossfit.com/mt-archive2/004626.html

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2015/03/10

Strength Weightlifting Push Jerk (5×3) Metcon For Time 10-9-8…1 Thruster (35/25kg) 1-2-3…10 Pull-ups

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2015/03/08

Strength Weightlifting Bench Press (5-5-5-5-5) Weightlifting Barbell Row (3×10) Metcon For Time 9-7-5 Push Jerk (60/42.5kg) Front Squat (60/42.5kg)

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2016/03/07

For AMRAP – Reps 4-Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 – 15 @ 135# / 85# *Round 2 – 13 @ 185# / 115# *Round 3 – 11 @ 225# / 145# *Round 4 – 9 @ 275# / 175# *Round 5 – 7

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2016/03/05

Strength Weightlifting Front Squat (5-5-5-5-5) Gymnastics Ring Dips (3×10) Metcon For AMRAP – Rounds and Reps AMRAP 8’ 5 Pullups 10 Goblet Squats (with Ball or KB) 15 Ballslams (if nA do KB Swings 24/16)

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2016/03/03

Strength Weightlifting Shoulder Press (5-5-5-5-5) Weightlifting Bulgarian Split Squat (3×10) Metcon For AMRAP – Rounds and Reps 8min AMRAP 4 HSPU 8 Toes 2 Bar 12 Front Squats (60/40kg)

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2016/03/01

Strength Weightlifting Weighted Pull-ups (5×5) Weightlifting Back Squat (5-5-5-5-5-5) Metcon For Time 4 Rounds for time 6 Dead Lifts (140/90kg Or scale to 65% of 1RM) 10 Alternating pistols 20 double unders

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2015/02/29

Metcon For AMRAP – Reps 20 Minute AMRAP 25 Ft OH Walking Lunge 95#/65# 8 Bar Facing Burpees 25 Ft OH Walking Lunge 8 C2B Pull-Ups *Jump over the bar after each burpee *Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep For AMRAP – Reps 20-Minute AMRAP of: 25

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2015/02/27

Metcon For AMRAP – Reps 20 Minute AMRAP 25 Ft OH Walking Lunge 95#/65# 8 Bar Facing Burpees 25 Ft OH Walking Lunge 8 C2B Pull-Ups *Jump over the bar after each burpee *Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep For AMRAP – Reps 20-Minute AMRAP of: 25

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2015/02/25

Skill Metcon For Weight 8 Power clean 8 Shoulder press 8 Back squat 8 Good mornings 8 Behind the neck press 8 Front squat Mobility

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2015/02/23

Strength Weightlifting Clean (3-3-3-3-3) Metcon For Time Max Effort 500m Row Mobility

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2015/02/22

Strength Weightlifting Bench Press (5-3-1-1-1) Gymnastics False Grip Ring Hold (5x15s) Metcon For Time Max Effort 500m Row Mobility

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Meet the member: Christoph G.

Ein Mitglied, dass schon lange im CrossFit Meilen mit dabei ist, ist Christoph – und ihn stellen wir euch heute vor. Er hat im Juni 2014 bei CrossFit Meilen angefangen zu trainieren und ist seither top motiviert jedes Ziel das er sich setzt zu erreichen. Er ist in vielerlei Hinsicht ein Vorbild für unsere Members.

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2016/02/20

Strength Weightlifting Back Squat (5-3-1-1-1) Gymnastics Bar Muscle-ups (5×4) Metcon For Time WoD: For Time 75 DU (225 Singles) Then, 5 Rounds for Time of: 9 Hang Power Snatch (35/25kg) 15 Air Squats Then, 75 DU (225 Singles) For AMRAP – Rounds and Reps In teams of two, partners alternate rounds. 12min AMRAP
 10 Wall

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2016/02/18

Skill Metcon For Each Round 1min stations bike/row (for cal) KB Swings (24/16kg) Push Press (30/20kg) Burpees rest 1min. repeat for 3 rounds total.

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2016/02/16

Strength Weightlifting Push Jerk (3-3-3-3-3) Gymnastics Handstand Push-ups (5×4 (kipped is ok today!)) Metcon For AMRAP – Rounds and Reps In teams of 2 or 3, complete as many rounds of “Fran” the 21-15-9 couplet, as possible. 20′ AMRAP 21-15-9 Thruster 43/30kg Pull-ups

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Mehr Intensität im Training für bessere Resultate

Im traditionellen Ausdauertraining gibt es drei sogenannte Stressfaktoren: die Häufigkeit, die Intensität und die Dauer. Sehr häufig bauen Trainingspläne vorallem in der Häufigkeit und der Dauer auf einen bestimmten Event hin auf. Diese Kombination von Dauer und Häufigkeit ist das Gesamtvolumen des Trainings. Wenn man die Athleten nach ihrem Trainingsplan fragt, so ist die Auskunft auch

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amino acids

Protein: Alles was du darüber wissen musst.

Was ist Protein eigentlich? Proteine sind organische Moleküle die aus Aminosäuren zusammengesetzt sind. Mehrere Aminosäuren verbinden sich dann miteinander um dreidimensionale Strukturen zu formen, welche wir für viele unserer Körperfunktionen benötigen. Es gibt 20 Aminosäuren, welche in essentielle und nicht-essentielle aufgeteilt werden. Die essentiellen kann unser Körper nicht oder nicht immer in genügender Menge herstellen. Das

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Meet the Member: Danaë

Diese Woche haben wir Danaë ein bisschen näher kennengelernt. Unser erster Eindruck von ihr, als sie genau vor einem Jahr zum ersten Mal in die CrossFit Meilen Box gekommen ist, war: “Ok, da ist uns jemand um einige Stretches voraus “. Ihre Mobility war beeindruckend. Ihre Motivation, Ausdauer und Flexibilität waren solide Grundbausteine für ein

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Open Team Fun Visual 2016

Hast du dich schon für die Open Team Fun angemeldet?

Die CrossFit Open stehen vor der Tür!! Das heisst, auch unser legendäres “Open Team Fun”! Es ist deine Chance, deine Fitness auf ein nächstes Level zu katapultieren. “Aber Linda, ich bin kein Wettkämpfer…” Musst du auch nicht sein – es geht hier nicht um Wettkampf. Es geht um Spass! Zu feiern, was wir jeden Tag in jedem WOD

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DSC_1629

Meet the Member: Marcos

Diese Woche bei unserer Meet the Member Serie – Marcos. Der ruhige Argentinier, der fast täglich an seinen Lifts und Skills im CFM arbeitet, jedes WOD dazu benutzt, um seine Grenzen auszutesten und aus unerklärlichen Gründen unsere Jump squats im Warm-up nicht mag… Marcos arbeitet als Research Analyst bei einer Investmentfirma und wenn er nicht

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CrossFit-Team-Open-Logo-Horgen-Meilen-Rajo-2016

Open Team Fun – Wichtige Daten und Anmeldung

Die CrossFit Opens stehen vor der Tür!! Genauso unser legendäres “Open Team Fun”! Es ist deine Chance, deine Fitness auf ein nächstes Level zu katapultieren. “Aber Linda, ich bin kein Wettkämpfer…” Musst du auch nicht sein – es geht hier nicht um Wettkampf. Es geht um Spass! Zu feiern, was wir jeden Tag in jedem WOD erreichen.

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Bildschirmfoto 2016-01-12 um 07.59.10

5 Gründe nie mehr die langweiligen 1h Ausdauerläufe zu machen

Wenn du Fett verlieren, Muskeln erhalten und deine Ausdauer verbessern möchtest, dann solltest du hoch intensives Intervalltraining machen. Wir sagen dir wie. Ja, du hast richtig gelesen: wenn es dein Ziel ist abzunehmen oder dein Gewicht zu halten und  fitter zu werden, dann musst du keine einzige lange Ausdauereinheit machen. Nie. – Genau, du musst

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Meet the member: Karin

Karin trainiert seit Juni 2015 bei uns im CrossFit Meilen und ist ein sehr gutes Beispiel dafür, dass im CrossFit nicht dein Geburtsjahr sondern deine Motivation etwas zu ändern zählt. Sie hat einen 100 Prozent-Job beim Kanton Zürich, der ihr viel Spass macht, und in der Freizeit liest sie viel. Weil es heutzutage so viele spannende

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bodytpyes und challenge types

Deine persönliche Paleo Challenge!

“Ich kann essen was ich will, ich sehe eigentlich immer gleich aus.” – “Ich kann ein Dessert nur anschauen und ich nehme schon zu!” Kennt ihr solche Aussagen? Gehört ihr vielleicht selber zu einer dieser Extremgruppen? So unterschiedlich wir alle sind, so verschieden sind auch unsere Stoffwechsel und die Art, wie unser Körper mit den

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Meet the member: Marielle

Vor Silvester möchten wir euch gerne Marielle vorstellen. Marielle ist seit März 2015 im CFM Mitglied unserer Community und ist fleissig in der 20 Uhr Stunde anzutreffen. Falls unsere Lady in Pink mal nicht im CF am trainieren ist, trefft ihr sie mit ihrer Hündin Mona Lisa auf langen Spaziergängen in Meilen oder im Pfannenstiel.

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Deadlift-vs-Clean-setup-crossfit-meilen-horgen-rapperswiljona

Deadlift vs. Clean Setup

Was ist der Unterschied der Startposition des Deadlifts zu der des Cleans? – Gute Frage! Die beiden sind sich sehr ähnlich, jedoch keinesfalls gleich. Der grösste Unterschied (und meistens auch der Fehler) zwischen diesen zwei Positionen ist die Höhe der Hüfte im Verhältnis zu den Schultern. Beim Deadlift sollte die Hüfte zwischen den Knien und

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2015/12/15

Strength Gymnastics Pistols (3×5 each side) Gymnastics Handstand Push-ups (strict 3×5) Gymnastics Chest-To-Bar Pull-ups (3×5) Metcon Weightlifting Squat Clean Thruster (EMOM 10)

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2015/12/14

Strength Weightlifting Deadlift (5-3-1-1-1) Weightlifting Overhead Squat (5×3) Metcon For Weight EMOM 12min 1) 2-4 Turkish Get ups 2) 5+5 KB Halos 3) 45s plank hold 4) rest

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2015/12/12

Weightlifting Clean and Jerk (3-3-3-3-3-3) For Weight Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets

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DSCN0446

Dein Springseil auf die richtige Länge einstellen

Dein grosses Ziel sind die Double Unders endlich zu rocken? Was du als erstes dazu brauchst, ist ein korrekt eingestelltes Springseil. Doch wie gross bzw. lang sollte dein Springseil sein? Als Anfänger wirst du grundsätzlich ein etwas längeres und in der Regel auch schwereres Seil brauchen. Wenn du ein RX Jumprope verwendest, dann beginnst du

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2015/12/08

Skill Gymnastics Double-Unders (Work on your Double Unders – find a new max!) Metcon For AMRAP – Rounds and Reps 20’ amrap 20 Deadlifts (80/60) 40 Wall Balls (20/14) 10 Hang Cleans (80/60) 40 Wall Balls 10 Push Press (60/40) 40 Wall Balls

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2015/12/07

Strength Weightlifting Front Squat (5-5-5-5-5) Gymnastics Chest-To-Bar Pull-ups (3×8) Gymnastics Handstand Push-ups (3×8) Metcon For AMRAP – Rounds and Reps 8’ amrap 10 Power Snatches (35/25kg) 10 Lunges

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2015/12/05

Strength Weightlifting Deadlift (3-3-3-3-3) Weightlifting Thruster (5×3) Metcon For AMRAP – Rounds and Reps 12’ AMRAP
 Buy-In: 800m run, then
 1-2-3-4-5-6-7-8-9-10-11… Goblet Squats
 (24/16kg) Pull-ups

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Bildschirmfoto 2015-12-03 um 16.02.45

Meet the member: Felix

Heute möchten wir euch gerne das CFM-Member Felix näher vorstellen. Die Frohnatur drängt sich nie in den Vordergrund, aber wenn es darum geht, dass jemand noch angefeuert werden muss oder Hilfe benötigt, ist er immer da. Wenn er nicht gerade in der Box riesige Gewichte rumschmeisst, studiert er an der ZHAW in Winterthur Wirtschaftsinformatik im Vollzeitstudium.

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2015/12/03

Strength Weightlifting Bench Press (3-3-3-3-3) Gymnastics False Grip Ring Hold (5x15s) Gymnastics Ring Dip Hold (5x20s) Metcon For AMRAP – Reps In front of a clock set for 12 minutes: 4 minutes of clean and jerks, 135 lb. 4 minutes of rowing 4 minutes of burpees Log total reps

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2015/12/01

Strength Weightlifting Power Clean (5×3) Gymnastics Handstand Hold (against the wall) (5x 1min10) Gymnastics L-Sit (5x15s) Metcon For AMRAP – Rounds and Reps 8’ amrap 5 Push Jerks (50/35kg) 10 Alternating Pistols 20 Situps

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2015/11/28

Strength Gymnastics Pistols (3×5 each side) Gymnastics Handstand Push-ups (strict 3×5) Gymnastics Chest-To-Bar Pull-ups (3×5) Metcon For Time In teams of two:
 21-18-15-12-9 
Cal row
 Thrusters 43/30kg

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2015/11/26

Strength Weightlifting Hang Power Snatch (3-3-3-3-3) Metcon For Time Three rounds for time of: 15 Hang power Snatch (50/30kg) 15 Burpees

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Meet the member: Nikos

 Bei “Meet the member” stellen wir euch jede Woche ein CFM-ler vor. Diese Woche Nikos! Erzähl’ mal: was machst du denn so ausser CrossFit? – “Nicht viel, alles ist Crossfit! Spass bei Seite.” Nikos arbeitet bei einer Schweizer Privatbank im Compliance zu 80%. Im Januar macht er seinen Bachelor Abschluss in Jura und wird dann noch den Master

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2015/11/24

Strength Weightlifting Back Squat (5-5-5-5-5) Gymnastics Muscle-ups (5×2) Gymnastics Hollow Rock (3x 25) Gymnastics Arch Rock (3x 25) Metcon For Time 13′ amrap 3 HSPU 13 Boxjumps 23 Double Unders

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2015/11/21

Strength Gymnastics L-Sit (Find your max time in 2 tries. 1 rep = 1s) Metcon For AMRAP – Reps 40s work, 20s rotation 4 stations, 3 rounds AirSquats Push-ups Rope Climbs (Scale: T2B) Farmers Walk 32/24kg per hand (10m=1rep)

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2015/11/19

Strength Gymnastics Handstand Hold (against the wall) (Find your max time in 2 tries. 1 rep = 1s) Metcon For Each Round Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest

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2015/11/17

Strength Weightlifting Bench Press (find your 1 RM) Weightlifting Shoulder Press (find your 1 RM) Metcon For Weight EMOM for 6min 3 Thrusters (43/30kg) 3 Burpee Pull-ups

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2015/11/16

Strength Weightlifting Back Squat (find your 1 RM) Weightlifting Front Squat (find your 1 RM) Metcon For AMRAP – Rounds and Reps 8min AMRAP 10 Plate Ground to Overhead (20/15kg) 10 Burpees to Plate

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2015/11/14

Strength Weightlifting Front Squat (5-3-1-1-1) Gymnastics Ring Dips (3×10) Metcon For Weight EMOM 9 Mins 3 power Snatch + 1 Overhead Squat @50/30kg

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2015/11/12

Strength Weightlifting Deadlift (5-3-1-1-1) Weightlifting Overhead Squat (5×3) Metcon For AMRAP – Rounds and Reps Team 8’ Amrap 5 Pushups 10 Abmat situps 15 squats

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2015/11/10

Strength Weightlifting Back Squat (5-3-1-1-1) Weightlifting Weighted Pull-ups (5×1) Metcon For AMRAP – Reps EMOM 12min: 1. 15 Air Squat + AMRAP Double Unders 2. 20 Kettlebell halos + AMRAP swings (24kg/16kg) 3. Rest

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2015/11/09

Strength Weightlifting Front Squat (3-3-3-3-3) Gymnastics Handstand Push-ups (3×5-8) Metcon For Time 40 dips 40 pull-ups 400m Medball Run (20/14lbs)

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2015/11/07

Strength Weightlifting Deadlift (3-3-3-3-3) Weightlifting Overhead Squat (5×3) Metcon For Time For time in teams of two: 1 round each: 
4 rope climbs 8 Squat Cleans 60/40kg 1 round each:
 3 rope climbs 6 Squat Cleans 1 round each:
 2 rope climbs 4 Squat Cleans 1 round each:
 1 rope climbs 2 Squat Cleans

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2015/11/05

Skill Gymnastics Double-Unders (Work on your DUs) Metcon For Time Every 6 minutes, for 30 minutes (5 sets), complete the following as quickly as possible:
 Row 300 Meters
 50 Double-Unders
 15 Toes to Bar

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2015/11/02

Strength Weightlifting Bench Press (5-5-5-5-5) Weightlifting Barbell Row (3×10) Metcon For Time 20 Curtis P (60/45kg) 1x Curtis P = Hang Clean + Lunge Left + Lunge Right + Push Press

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2015/10/31

Strength Weightlifting Front Squat (5-5-5-5-5) Gymnastics Ring Dips (3×10) Metcon For Time 30-20-10 DB Snatch (30/15kg) 15-10-5 HSPUs

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2015/10/29

Strength Weightlifting Deadlift (5-5-5-5-5) Weightlifting Overhead Squat (5×5) Metcon For Time 15-12-9 reps for time of: Clean & Jerks (60/40kg) Chest-to-bar pull-ups

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2015/10/27

Strength Weightlifting Back Squat (5-5-5-5-5) Weightlifting Weighted Pull-ups (5×5) Metcon For AMRAP – Reps 12’ AMRAP 40 T2B 30 Push Jerk (60/43kg) 20 Burpees 10 OHS (60/43)

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2015/10/26

Skill Weightlifting Snatch (5×3) Metcon For Time 24-12-6 alternating Pistols (sub: 3x airsquats) Double Unders Pull-ups

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2015/10/24

Skill Metcon For Time 1000 Meter Row
 20 Ground to Overhead (60/45 kg) 
20 Burpees
 20 Goblet Squats (32/24 kg) WOD by Invictus

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2015/10/22

Strength Weightlifting Front Squat (5-3-1-1-1) Gymnastics Handstand Push-ups (3×5-8) Metcon For Time 3 rounds: 10 Burpees 10 Ring Dips 10 American KB Swings (32/24kg)

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2015/10/20

Strength Weightlifting Shoulder Press (5-3-1-1-1) Weightlifting Bulgarian Split Squat (3×10) Metcon For Weight EMOM 12min 3 Power Clean 
3 Push Press

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2015/10/17

Skill Gymnastics Handstand Push-ups (3 x maxrep) Metcon For Time 21-15-9 – DL (100/70kg) – C2B Pull-Ups

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2015/10/15

Skill Gymnastics Toes-To-Bar (1-1-1) Metcon For AMRAP – Rounds and Reps In teams of 2: AMRAP 10 min – 500m row – 30 Thrusters (43/30kg)

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2015/10/13

Skill Gymnastics Muscle-up skill work (1×1) Metcon For Time In teams of 2 (split work however) – 42 OHS (50/35kg) – 42 clapping Push-Ups – 30 OHS – 30 clapping Push-Ups – 18 OHS – 18 clapping Push-Ups

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2015/10/12

Skill Weightlifting Overhead Squat Metcon For AMRAP – Reps EMOM 12 min 1) row for cal 2) handstand hold 3) toes-to-bar 4) rest

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2015/10/10

Strength Weightlifting Front Squat (3-3-3-3-3) Gymnastics Ring Dips (3×10) Metcon For AMRAP – Rounds and Reps 10 Min AMRAP 5 Shoulder to Overhead 115# / 75# 10 Deadlifts 115# / 75# 15 Box Jumps 24″ / 20″

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2015/10/08

Strength Weightlifting Shoulder Press (3-3-3-3-3) Weightlifting Bulgarian Split Squat (3×10) Metcon For AMRAP – Reps 1min stations, 3 rounds. rest 1min between rounds.
 AMRAP
 – row for calories 
- kb swings
 (24/16kg) – box jump 
 Rest 1min!

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2015/10/16

Strength Weightlifting Back Squat (3-3-3-3-3) Weightlifting Weighted Pull-ups (5×3) Metcon For AMRAP – Rounds and Reps 15′ amrap
 10 airsquats 
15 situps 
10 Ballslams (CFM: KB Swings 24/16)

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2015/10/05

Skill Metcon For AMRAP – Rounds and Reps 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups

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2015/10/03

Strength Weightlifting Bench Press (5-5-5-5-5) Weightlifting Barbell Row (3×10) Metcon For Time 4 rounds for time: 7 overhead squats (50/35kg) 20 Burpees

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2015/10/1

Strength Weightlifting Deadlift (5-5-5-5-5) Weightlifting Thruster (5×5) Metcon For AMRAP – Rounds and Reps 8min AMRAP 10 Power Snatches (35/25kg) 30 Double Unders (Sub: x3 Singles)

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2015/0929

Skill Gymnastics Handstand Skill work Metcon For AMRAP – Rounds and Reps 20’ amrap 20 Deadlifts (80/60) 40 Wall Balls (20/14) 10 Hang Cleans (80/60) 40 Wall Balls 10 Push Press (60/40) 40 Wall Balls

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2015/09/28

Weightlifting Snatch (5×3) Metcon For AMRAP – Rounds and Reps Amrap 12min:
 400m run
 15 Burpees
 50 Du’s

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2015/09/24

Strength Weightlifting Front Squat (5-3-1-1-1) Gymnastics Ring Dips (3×10) Metcon For Time 21-15-9 Deadlift (135/105kg) Boxjumps (24/20)

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2015/09/22

Strength Weightlifting Deadlift (5-3-1-1-1) Weightlifting Overhead Squat (5×3) Metcon For Time 30-25-20-15-10-5 Goblet Squats (24/16kg) Double Unders

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2015/09/21

Strength Weightlifting Shoulder Press (5-3-1-1-1) Weightlifting Bulgarian Split Squat (3×10) Metcon For Time In Teams of 2 2 rounds: 1000m row 30 pull-ups

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2015/09/19

Strength Weightlifting Clean and Jerk (5×3) Metcon For Weight EMOM 12’ even: 15 unbroken Wallballs odd: 3 Clean & Jerks (heavy)

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2015/09/17

Mobility Skill Metcon Weightlifting Bear Complex (5×7)

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2015/09/15

Strength Weightlifting Front Squat (3-3-3-3-3) Gymnastics Ring Dips (3×10) Metcon For Weight EMOM 15min of: 8/8 Box Step-ups 8 Good Mornings 6 Pullups (strict) Every minute start at a different station.

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2015/09/14

Mobility Strength Weightlifting Deadlift (3-3-3-3-3) Weightlifting Barbell Row (3×10) Metcon Weightlifting Squat Clean (EMOM 5′) Weightlifting KB Halo (EMOM 5′)

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2015/09/10

Strength Weightlifting Shoulder Press (3-3-3-3-3) Weightlifting Bulgarian Split Squat (3×10) Metcon For AMRAP – Rounds and Reps 8min AMRAP 4 HSPU 8 Toes 2 Bar 12 Front Squats (60/40kg) For Time 2 rounds for time: 10 ring dips 30 DB Snatch 20/12.5kg Weightlifting Turkish Get Up (2×3)

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2015/09/08

Strength Weightlifting Back Squat (5-5-5-5-5) Weightlifting Weighted Pull-ups (5×3) Metcon For Time 4 Rounds for time 6 Dead Lifts (140/90kg Or scale to 65% of 1RM) 10 Alternating pistols 20 double unders For Each Round Tabata of: (20s on/10s off for 8 rounds) 1) Row (for cal) 30s break between the two tabatas to set

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2015/09/07

Strength Weightlifting Bench Press (5-5-5-5-5) Weightlifting Barbell Row (3×10) Metcon For AMRAP – Rounds and Reps 12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-ups For Time For Time: 150 Wall-Ball Shots, 20# / 14#

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2015/09/05

Metcon For AMRAP – Rounds and Reps 20’ amrap 50 Wall Ball Shots 
40 KB Swings (24/16kg)
 30 Burpees
 20 Pull-Ups (Scale: 10 or 20 jumping)
 100 Meter run (WOD by CF Invictus)

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2015/09/03

Strength Weightlifting Deadlift (5-5-5-5-5) Weightlifting Overhead Squat (5×5) Metcon For AMRAP – Rounds and Reps AMRAP 8’ 5 Pullups 10 Goblet Squats (with Ball or KB) 15 Ballslams (if nA do KB Swings 24/16)

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2015/09/01

Strength Weightlifting Hang Snatch (3-3-3-3-3) Metcon For Weight 3 rounds, not for time. 8 Barbell Row 8 Cleans 8 Front Squats 8 Shoulder Press 8 Back Squat 8 Good Mornings Set the barbell down and rest! If possible, add weight next round, but never set the bar down once you start your first row.

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2015/08/31

Strength Weightlifting Back Squat (5-5-5-5-5) Weightlifting Weighted Pull-ups (5×5) Metcon For Time 4 Rounds for time 6 Dead Lifts (140/90kg Or scale to 65% of 1RM) 10 Alternating pistols 20 double unders

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Unser neuer Kraftzyklus – oder der Unterschied zwischen 3×5 und 5-5-5

Wie ihr im vergangenen Post über die Grundpfeiler unseres Programming lesen durftet, spielt der Kraftaufbau bei uns eine wichtige Rolle. An 4-5 von 6 Tagen findet ihr bei uns einen Kraftteil. Diese Übungen bauen sich in ihrer Struktur und in der “Kraftbelastung” für euren Körper in einem Zyklus Woche für Woche aufeinander auf. Denn das

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Unser Programming: die Grundpfeiler

Hast du dich schon gefragt, wie wir unsere Workouts aufbauen, oder welchem Programm wir folgen? Gerne erklärt euch dies unser Headcoach Linda heute genauer: Wir folgen nämlich nicht der Mainsite, Crossfit.com oder irgend einem anderen, sondern haben unser eigenes Programming der WODs. Unser Ziel ist es, Athleten auf allen 10 Domänen der Fitness weiterzuentwickeln und zu trainieren:

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2015/08/29

Strength Gymnastics Pull-ups (1x ME) Metcon For AMRAP – Rounds and Reps 12’ AMRAP
 Buy-In: 800m run, then 
1-2-3-4-5-6-7-8-9-10-11… Goblet Squats
 (24/16kg) Push-ups Score is your last full round, plus reps you started of the next one.

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2015/08/27

Strength Weightlifting Back Squat (Test your 1 RM) Weightlifting Front Squat (Test your 1 RM) Metcon For Time 10’ EMOM
 100m Sprint 
6 Plate Ground to Overhead (20/10kg) 
6 Plate Halos
 WOD by CF Basel

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2015/08/25

Strength Weightlifting Deadlift (Test your 1 RM) Metcon For Time In Teams of two: 5 Runden von:
 10 T2B
 20 Wall Balls 20/14lbs

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2015/08/24

Strength Weightlifting Back Squat (Test your 1 RM) Metcon For Time 50-40-30-20-10
 DU
s 25-20-15-10-5
 KB Swings 24/16kg

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2015/08/22

Skill Gymnastics Skin the Cat (5×3) Metcon For AMRAP – Reps 40s work, 20s rotation 4 stations, 3 rounds AirSquats Push-ups Rope Climbs or T2B Farmers Walk 32/24kg per hand (10m=1rep) For AMRAP – Rounds and Reps BRING YOUR FRIEND WOD: In teams of two, alternate however: 10’ AMRAP 200m run (together) 14 Situps 7

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2015/08/20

Skill Gymnastics Handstand Skill work Metcon For Time Im 3er Team:
 
 90 BSQ 60/40 
60 Burpees over the bar
 30 T2B (WOD by CF Basel)

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2015/08/18

Skill Gymnastics Box Jumps (max height in cm) Metcon For Weight 3 rounds, not for time. 8 Barbell Row 8 Cleans 8 Front Squats 8 Shoulder Press 8 Back Squat 8 Good Mornings Set the barbell down and rest! If possible, add weight next round, but never set the bar down once you start your

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2015/08/17

Skill Weightlifting Hang Clean (5×5) Metcon For Weight EMOM 12min 1) Handstand Hold/Walk 2) 2-4 TGUs 3) rest

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2015/08/15

Strength Weightlifting Barbell Row (3×10) Weightlifting Back Squat (3×3) Gymnastics Handstand Push-ups (3×8) Metcon For AMRAP – Rounds and Reps 6min AMRAP 12 Alternating DB Snatches (17.5/12.5kg) 24 Lunges

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2015/08/13

Strength Weightlifting DB Row (3×10) Weightlifting Shoulder Press (3×3) Weightlifting Zercher Squat (3×10) Metcon For AMRAP – Rounds and Reps 15’ AMRAP 20 Walking Lunges 10 T2B (Scale: 20 Sit-ups) 200m Run

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2015/08/11

Strength Weightlifting Barbell Row (3×10) Weightlifting Back Squat (3×3) Gymnastics Handstand Push-ups (3×8) Metcon For Time 42 DUs (126 Singles) 21 Thrusters (45/30kg) 30 DUs (90 Singles) 15 Thrusters 18 DUs (54 Singles) 9 Thrusters

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2015/08/08

Strength Weightlifting DB Row (3×10) Weightlifting Shoulder Press (3×3) Weightlifting Zercher Squat (3×10) Metcon For Time 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups

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2015/08/06

Strength Weightlifting Power Clean (3×3) Weightlifting Front Squat (3×3) Metcon For Time In teams of 2, for time: 30cal Row / Deadlift Hang (100/70kg) 30 HSPU / Handstand Hold (Scale: real Push ups/Planks) 30 T2B / Bar hang 60 OH Lunges/ OH Hold 20/10kg

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2015/08/04

Metcon For Time Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*

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2015/08/03

Strength Weightlifting Bench Press (3×3) Weightlifting Deadlift (3×3) Metcon For Time 21 – 15 – 9 OHS (43/30kg)
 C2B Pull-ups
 3 Burpees on the minute, every minute

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2015/07/30

Strength Weightlifting Barbell Row (3×10) Weightlifting Back Squat (3×3) Gymnastics Handstand Push-ups (3×8) Metcon For AMRAP – Rounds and Reps 15’ amrap 
20 Walking Lunges 15 Pushups
 200m Run

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2015/07/28

Strength Weightlifting DB Row (3×10) Weightlifting Deadlift (3×3) Metcon For Weight 8 Power clean 8 Shoulder press 8 Back squat 8 Good mornings 8 Behind the neck press 8 Front squat

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2015/07/27

Strength Gymnastics Muscle-ups (3×3) Gymnastics Pistols (3×10) Metcon For AMRAP – Rounds and Reps 7 Min AMRAP 7 Squat Snatches (43/30kg) 14 Burpees

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2015/07/25

Strength Weightlifting Barbell Row (3×5) Weightlifting Back Squat (3×5) Gymnastics Handstand Push-ups (3×5) Metcon For AMRAP – Rounds and Reps 10 minutes AMRAP in teams of 2 5 Deadlift 60kg/45kg 10 Box Jumps 5 Push Ups

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2015/07/23

Skill Metcon For AMRAP – Rounds and Reps 12’ amrap
 10 Burpees 15 Boxjumps 
20 KB Cleans (L+R=2) (24/16)

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2015/07/21

Strength Weightlifting DB Row (3×10) Weightlifting Front Squat (3×5) Gymnastics Ring Dips (3×5) Metcon For Weight EMOM 12min 1) 2-4 Turkish Get-ups 2) 8+8 Halos 3) 30s L-Sit (tucked or on parallettes/boxes) 4) rest

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2015/07/20

Strength Weightlifting Barbell Row (3×5) Weightlifting Back Squat (3×5) Gymnastics Handstand Push-ups (3×5) Metcon For Time 5 rounds: 200m run 10-8-6-4-2 Ring Dips 
10-15-20-25-30 Sit-ups

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2015/07/18

Strength Weightlifting Bench Press (3×5) Weightlifting Deadlift (3×5) Gymnastics Chest-To-Bar Pull-ups (3×5) Metcon For AMRAP – Rounds and Reps 6′ amrap 10 OHS 50/30 20 Situps

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2015/07/16

Strength Weightlifting Power Clean (3×5) Weightlifting Front Rack Lunge (3×5) Metcon For Time 3 RFT 400m Uneven Farmers Carry (24 & 16 / 16 &12) 20 KB Swings 10 T2B

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2015/07/14

Strength Weightlifting Barbell Row (3×5) Weightlifting Back Squat (3×5) Gymnastics Handstand Push-ups (3×5) Metcon For Time 21-15-9 Thrusters, 95# / 65# Pull-ups

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2015/07/13

Strength Weightlifting Bench Press (3×5) Weightlifting Deadlift (3×5) Gymnastics Chest-To-Bar Pull-ups (3×5) Metcon For Time Three rounds for time of: 15 Hang power Snatch (50/30kg) 15 Burpees

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2015/07/09

Skill Metcon For Weight 3 rounds, not for time. 8 Barbell Row 8 Cleans 8 Front Squats 8 Shoulder Press 8 Back Squat 8 Good Mornings Set the barbell down and rest! If possible, add weight next round, but never set the bar down once you start your first row.

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2015/07/07

Strength Weightlifting Bench Press (3×5) Weightlifting Deadlift (3×5) Gymnastics Chest-To-Bar Pull-ups (3×5) Metcon For AMRAP – Rounds and Reps AMRAP 12’ Run 200 Meters with Medicine Ball 15 Wallballs (20/14 lbs) 15 KB Swings (32/24 kg)

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2015/07/06

Strength Weightlifting DB Row (3×10) Weightlifting Front Squat (3×5) Gymnastics Ring Dips (3×5) Metcon For Each Round Every 5 minutes, for 15 minutes (3 sets): 15 Pull-Ups 30 Push-Ups 45 Air Squats Complete each set as quickly as possible and note times for each.

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2015/07/04

Strength Weightlifting Power Clean (3×5) Weightlifting Shoulder Press (3×5) Weightlifting Bulgarian Split Squat (3×10) Metcon For AMRAP – Rounds and Reps 8′ AMRAP 
10 Situps
 20 Mountain Climbers (L + R = 2)

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2015/07/02

Gymnastics Pistols (Pistol Progression Part 4: Test your pistols!) Strength Weightlifting Barbell Row (3×5) Weightlifting Back Squat (3×5) Gymnastics Handstand Push-ups (3×5) Metcon For Time For time: 25 KB Swings 32/24kg
 20 Wallballs (20/14lbs) 
15 CTB Pull-ups
 10 Push-ups
 5 Bar Muscle-ups
 400m run 
5 Bar Muscle-ups 
10 Push-ups
 15 CTB Pull-ups 
20 Wallballs
 25

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2015/06/30

Gymnastics Pistols (Pistol Progression Part 4: Test your pistols!) Strength Weightlifting DB Row (3×10) Weightlifting Front Squat (3×10) Gymnastics Ring Dips (3×5) Metcon For AMRAP – Rounds and Reps 13’ AMRAP 9 OHS 43/30kg 20 DUs/ 60 Singles 12 Lunges

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2015/06/27

Warm-up Warm-up Pistol Progression Part 3 Strength Weightlifting Power Clean (3×5) Weightlifting Overhead Squat (3×5) Metcon For No Measure EMOM 10min 6 CTB Pull Ups 6 burpees Scale to 4 & 2 if it takes you longer than 45s to finish. For AMRAP – Rounds and Reps Bring your friend: In teams of two. AMRAP

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2015/06/25

Strength Weightlifting Bench Press (3×5) Weightlifting Deadlift (3×5) Gymnastics Chest-To-Bar Pull-ups (3×5) Metcon For Weight Sally To the song “Bring Sally Up” by Moby Back Squat 60/40kg Squat on “Bring Sally Down”. Stand on “Bring Sally Up”

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2015/06/23

Warm-up Warm-up Pistol Progression Part 3 Metcon Gymnastics Handstand Walk (EMOM 10min) For Weight EMOM 10min 2 Squat Cleans with 5s Pause at the Bottom

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2015/06/22

Strength Weightlifting Power Clean (3×5) Weightlifting Shoulder Press (3×5) Weightlifting Bulgarian Split Squat (3×10) Metcon For Weight 3 rounds, not for time 8 Overhead squat 8 Back squat 8 Good morning 8 Front squat 8 Rows 8 Deadlift Set the barbell down and rest! If possible, add weight next round, but never set the bar

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2015/06/18

Warm-up Warm-up Pistol Progression Part 1 Warm-up Pistol Progression Part 2 Strength Weightlifting Power Clean (3×5) Weightlifting Shoulder Press (3×5) Gymnastics Pistols (3×10) Metcon For AMRAP – Rounds and Reps 10min AMRAP 5 HSPU 25 KB Swings (24/16kg) 10 HSPU 30 KB Swings 15 HSPU 35 KB Swings 20 HSPU 40 KB Swings…

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2015/06/16

Warm-up Warm-up Pistol Progression Part 1 Warm-up Pistol Progression Part 2 Strength Weightlifting DB Row (3×10) Weightlifting Front Squat (3×5) Gymnastics Ring Dips (3×5) Metcon For AMRAP – Rounds and Reps 8’ amrap 5 Push Jerks (50/35kg) 10 Alternating Pistols 20 Situps

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2015/06/15

Strength Weightlifting Barbell Row (3×5) Gymnastics Handstand Push-ups (3×5) Gymnastics Pistols (3×10) Metcon For Time 3-6-9-12-9-6-3 Hang power Snatch (50/30kg) Burpees

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2015/06/13

Strength Weightlifting Bench Press (3×5) Weightlifting Deadlift (3×5) Gymnastics Chest-To-Bar Pull-ups (3×5) Metcon For Weight 8 Power clean 8 Shoulder press 8 Back squat 8 Good mornings 8 Behind the neck press 8 Front squat

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2015/06/11

Metcon For Each Round Team Challenge WODs 2013 teams of 4 WOD 4: AMRAP 9min: 8 Squats 8 Abmat Sit Ups No Rest, WOD 5: AMRAP 10min: 5 Hang Cleans (Power or Squat) 30/20kg 5 Front Squats 30/20kg 5 Shoulder to Overhead 30/20kg

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2015/06/09

Strength Weightlifting Barbell Row (3×5) Weightlifting Back Squat (3×5) Gymnastics Handstand Push-ups (3×5) Metcon For Time 3 Rounds for time: 400m run 10 Deadlifts 100/70kg 10 Toes 2 Bar

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2015/06/08

Strength Weightlifting Bench Press (3×5) Weightlifting Deadlift (3×5) Gymnastics Chest-To-Bar Pull-ups (3×5) Metcon For Time 5 rounds 10x20m Shuttle Run 10 Goblet Squats (32/24kg)

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2015/06/06

Strength Weightlifting Deadlift (1 RM) Metcon For Time 4 rounds for time: 100m farmers carry 10 pull-ups 20 ball slams (15/5)/cfm: kb swings (24/16kg)

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2015/06/04

Strength Weightlifting Back Squat (1 RM) Weightlifting Front Squat (1 RM) Metcon For Time 2 rounds for time: 10 ring dips 30 DB Snatch 20/12.5kg Weightlifting Turkish Get Up (6 each side)

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2015/06/02

Strength For AMRAP – Reps After a warm-up, test how many strict chin over the bar pull-ups you can do in a row without coming off the bar. There is no time component, but you may not let go to rest or kip. Bottom position must be a straight hang. For AMRAP – Reps After

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2015/06/01

Strength Weightlifting Front Squat (1 RM) Metcon For AMRAP – Rounds and Reps In 7min. 400m run buy-in, then AMRAP: 5 HSPU 10 Lunges 15 Abmat Situps

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2015/05/30

Skill Gymnastics Skin the Cat (3-5×3) Gymnastics Rope Climb (practice!) Metcon For Weight EMOM 9′ 3 Power Snatch + 1 Overhead Squat

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2015/05/28

For Distance EMOM 10′ attempt a Handstandwalk for distance For Weight EMOM 10′ 2 Squat Cleans with 5s pause in the full squat position

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2015/05/26

Strength Weightlifting Barbell Row (3×10) Weightlifting Bench Press (3×3) Weightlifting Deadlift (3×3) Metcon For Time 40-30-20 reps for time: Wallballs (20/14) Burpees

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2015/05/23

Strength Weightlifting DB Row (3×10) Weightlifting Shoulder Press (3×3) Weightlifting Zercher Squat (3×10) Metcon For AMRAP – Rounds and Reps 10min Amrap: 400m run 30 Wallballs 15 Pullups

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2015/05/21

Strength Weightlifting Overhead Squat (5-5-5-5) Metcon For Time 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″

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2015/05/19

Strength Weightlifting Bulgarian Split Squat (3×10) Gymnastics Muscle-ups (3×5) Metcon For Time In Teams of two: 5 Runden von:
 10 T2B
 20 Wall Balls 20/14lbs


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2015/05/18

Strength Weightlifting Barbell Row (3×8) Weightlifting Back Squat (3×3) Gymnastics Handstand Push-ups (3×8) Metcon For Time 21 Overhead Squats, 95# 42 Pull-ups 15 Overhead Squats, 95# 30 Pull-ups 9 Overhead Squats, 95# 18 Pull-ups In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq. http://www.crossfit.com/mt-archive2/001748.html

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2015/05/16

Metcon For Time For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. http://www.crossfit.com/mt-archive2/000881.html

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2015/05/12

Strength Weightlifting Barbell Row (3×8) Weightlifting Back Squat (3×3) Gymnastics Handstand Push-ups (3×8) Metcon For AMRAP – Rounds and Reps In teams of two: 10’ amrap One rows/runs One does Farmer’s Carry (24/16kg) Score is Total cal/m plus meters carry.

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2015/05/11

Strength Weightlifting Bench Press (3×3) Weightlifting Deadlift (3×3) Gymnastics Chest-To-Bar Pull-ups (3×8) Metcon For AMRAP – Rounds and Reps 8’ amrap 10 Power Snatches (35/25kg) 10 Lunges

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2015/05/09

Strength Weightlifting Snatch (3-3-3-3-3) Metcon For Time 10-8-6-4-2 Thrusters (43/30kg) 30-25-20-15-10 Sit-ups

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2015/05/07

Strength Weightlifting Bench Press (3×5) Weightlifting Deadlift (3×5) Gymnastics Chest-To-Bar Pull-ups (3×5) Metcon For Time 4 Rounds 10 Hang Power Snatch (40/30kg) 10 Pushups For AMRAP – Rounds and Reps 8 Burpees 10 KB Swings (24/16kg) 12 Air Squats

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2015/05/05

Strength Weightlifting Overhead Squat (3×5) Gymnastics Muscle-ups (3×3) Metcon For Weight EMOM 15min of: 8/8 Box Step-ups 8 Good Mornings 6 Pullups (strict) Every minute start at a different station.

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2015/05/04

Strength Weightlifting Squat Clean (5-5-5-5) Metcon For Time Ten rounds for time of: 10 Thrusters, 95# 10 Ring push-ups In honor of Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, died April 27th, 2010 http://www.crossfit.com/mt-archive2/007064.html

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2015/05/02

Strength Weightlifting Barbell Row (3×5) Weightlifting Back Squat (3×5) Gymnastics Handstand Push-ups (3×5) Metcon For Time Team 8’ Amrap 5 Pushups 10 Abmat situps 15 squats

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2015/04/30

Strength Weightlifting Bench Press (3×5) Weightlifting Deadlift (3×5) Gymnastics Chest-To-Bar Pull-ups (3×5) Metcon For AMRAP – Reps EMOM 12min – as an amrap each station 1) row (cal)/10m Shuttle run 2) HS Hold against wall 3) T2B 4) rest for 3 “rounds”

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2015/04/27

Strength Weightlifting Bulgarian Split Squat (3×5) Gymnastics Muscle-ups (3×3) Metcon For Weight EMOM 12min 1) 4 Turkish Get ups 2) 8 KB Halos 3) 45s plank hold 4) rest

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2015/04/25

Strength Weightlifting Barbell Row (3×5) Weightlifting Back Squat (3×5) Gymnastics Handstand Push-ups (3×5) Metcon For Time For Time: 400m Sprint 50 Wallballs (20/14) 50 KB Swings 400m Sprint (Timecap 12’)

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2015/04/23

Strength Weightlifting DB Row (3×5) Weightlifting Shoulder Press (3×5) Weightlifting Front Squat (3×5) Metcon For Time 3 rounds for time: 30 OH Walking Lunges 20/10kg 10 Burpees to Plate 2 Rope Climb (sub: 5 T2B)

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2015/04/21

Strength Weightlifting Bulgarian Split Squat (3×5) Gymnastics Muscle-ups (3×5) Metcon For AMRAP – Rounds and Reps 10′ amrap 15 KB Swings 24/16 200m KB run

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2015/04/20

Strength Weightlifting Barbell Row (3×5) Weightlifting Back Squat (3×5) Gymnastics Handstand Push-ups (3×5) Metcon For AMRAP – Rounds and Reps 10′ amrap 15 KB Swings 24/16 200m KB run

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2015/04/18

Strength Weightlifting Bench Press (3×5) Weightlifting Deadlift (3×5) Gymnastics Chest-To-Bar Pull-ups (3×5) Metcon For Time 30-20-10 DB Snatch (30/15kg) 15-10-5 HSPUs

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2015/04/16

Strength Gymnastics Strict Toes-To-Bar (3×5) Metcon For Time 8 Rounds For Time of: 200m Run 11 Dumbbell Burpee Deadlifts, 60# In honor of U.S. Navy Special Warfare Operator Petty Officer 1st Class Jon “JT” Thomas Tumilson, 35, of Rockford, IA, died on August 6, 2011 http://www.crossfit.com/mt-archive2/008466.html

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2015/04/14

Strength Gymnastics Chest-To-Bar Pull-ups (3×5) Gymnastics Handstand Push-ups (3×5) Weightlifting Back Squat (3×5) Metcon For AMRAP – Rounds and Reps 12’ AMRAP 40 T2B 30 Push Jerk (60/43kg) 20 Burpees 10 OHS (60/43)

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2015/04/13

Strength Weightlifting Barbell Row (3×5) Weightlifting Bench Press (3×5) Weightlifting Deadlift (3×5) Metcon For Time 24-12-6 alternating Pistols (sub: 3x airsquats) Double Unders Pull-ups

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CrossFit

Strength Weightlifting Back Squat (1 RM) Weightlifting Deadlift (1 RM) Metcon For AMRAP – Rounds and Reps 6min Amrap 2 Squat Cleans (60/40kg) 2 Burpees over the bar 4 Cleans 4 Burpees 6 Cleans 6 Burpees… For AMRAP – Rounds and Reps 8 Burpees 10 KB Swings (24/16kg) 12 Air Squats

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2015/04/09

Strength Weightlifting Back Squat (1RM) Weightlifting Front Squat (1RM) Metcon For Time 3 rounds for time: 400m run 30 push-ups
 20 Toes 2 Bar

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2015/04/05

Weightlifting Total The CrossFit Total Weightlifting Back Squat (1-1-1) Weightlifting Shoulder Press (1-1-1) Weightlifting Deadlift (1-1-1)

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2015/04/04

Gymnastics Back Lever (5x15s) Metcon For Each Round 40s work, 20s rotation 4 stations AirSquats Rope Climbs or T2B Push-ups Farmers Walk 32/24kg per hand (10m=1rep)

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2015/04/02

Gymnastics Handstand Skill work (20min) Metcon For Weight Every minute on the minute for 15 minutes: 5 Renegade Rows (Push-Up, Row Left, Push-Up, Row Right) 5 Burpees

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2015/03/31

Skill For No Measure 4 rounds, not for time: 10 Beat Swings 15 Hollow Rocks 15 Arch Rocks Metcon For Weight EMOM – 10min 2 Sandbag/KB Cleans, 2 Sandbag/KB Thrusters 4 Burpee Pull-ups

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2015/03/30

Weightlifting Clean and Jerk Metcon For Time 3 Rounds of: 10 Ground to overhead (60kg/45kg) 50 Double Under then 400m run WOD bei Crossfit Basel

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2015/03/28

Metcon For Time For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie Row 15 Thrusters, 95# / 65# 9 Calorie Row 9 Thrusters, 95# / 65# For Time For Time: 27 Calorie Row 27 Thrusters, 65# / 45# 21 Calorie Row 21 Thrusters, 65#

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2015/03/24

Gymnastics Skin the Cat (5×3) Metcon For AMRAP – Rounds and Reps In teams of two, with only one partner working at a time, partners alternate whole rounds to complete… 10′ AMRAP of 10 Push Press (50/35kg) 5 Burpees Over the Barbell For AMRAP – Rounds and Reps 10′ Amrap of 150m row 15 Russian

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2015/03/23

Weightlifting Back Squat (3×3) Gymnastics Pull-ups (3×3) Weightlifting Bench Press (3×3) Metcon For AMRAP – Rounds and Reps 6min AMRAP 12 Alt. DB Snatches (15/10kg) 24 Jumping Lunges For AMRAP – Reps 8-Minute ARMAP of: 3 Handstand Push-ups 3 Cleans, 185#/125# 6 Handstand Push-ups 3 Cleans, 185#/125# 9 Handstand Push-ups 3 Cleans, 185#/125# 12 Handstand

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2015/03/19

Weightlifting Back Squat (3×3) Weightlifting Barbell Row (3×3) Weightlifting Bench Press (3×3) Metcon For Time 30-20-10 Kettlebell Swings (24/16kg) Shoulder to Overhead Jumping Lunges

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2015/03/17

Weightlifting Thruster (3-3-3-3-3) Metcon For Time 12-9-5 Power Snatch @ 60% of 1rm Burpees box jump (24/20″) Push Press @ Same weight

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2015/03/16

Weightlifting Deadlift (3×3) Weightlifting Bat Wings (3×3) Weightlifting Push Press (3×3) Metcon For Time For time: 10 Thrusters (40/25kg) 1 pullup 9 Thrusters 2 pullups 8 Thrusters 3 pullups … 2 Thrusters 9 pullups 1 Thruster 10 pullups

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2015/03/12

Gymnastics Double-Unders (practice and go for a new max!) Metcon For Time 1000 Meter Row
 20 Ground to Overhead (60/40kg)
 20 Burpees
 20 Goblet Squats (32/24 kg) WOD by Invictus

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2015/03/10

Weightlifting Deadlift (3×5) Weightlifting Barbell Row (3×5) Weightlifting Bench Press (3×5) Metcon For Time 10 Rounds: 12 Situps 6 Wall Ball Shots (20/14lbs) 6 KB Swings (32/24kg)

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2015/03/09

Weightlifting Snatch (3-3-3-3-3) Metcon For AMRAP – Rounds and Reps 8min amrap 20 Double Unders 20 KB Swings (24/16kg) For AMRAP – Reps Includes Masters up to 54 years old 0:00 – 3:00 2 Rounds of: 10 Overhead Squats, 95# / 65# 10 Chest-To-Bar Pull-ups 3:00 – 6:00 2 Rounds of: 12 Overhead Squats, 95#

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2015/02/26

Skill Gymnastics Double-Unders () Metcon For AMRAP – Rounds and Reps AMRAP 15’ 5 Knee to Elbow 10 Push-ups 15 Boxjumps

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2015/02/24

Weightlifting Back Squat (3×5) Weightlifting Power Clean (3×5) Gymnastics Strict Toes-To-Bar (3×5) Metcon For AMRAP – Rounds and Reps In teams of two, partners alternate rounds. 12min AMRAP
 10 Wall Balls (20/14 lbs)
 10 Pull-Ups 10 Hand-Release Push-Ups

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2015/02/23

Weightlifting Weightlifting Snatch (8-5-3-3-3-3) Metcon For AMRAP – Rounds and Reps AMRAP 12min 20 Wallballs (20/14lbs) 10 Power Snatch (50/35kg)

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2015/02/21

Weightlifting Deadlift (3×5) Weightlifting Bench Press (3×5) Gymnastics Chest-To-Bar Pull-ups (3×3) Metcon For AMRAP – Rounds and Reps 6 Min Amrap 12 KB Swings (32/24) 8 Toes to bar 4 HSPU

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2015/02/19

Weightlifting Weightlifting Clean and Jerk (3-3-3-3-3) Metcon For AMRAP – Rounds and Reps 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats

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2015/02/17

Weightlifting Back Squat (3×5) Weightlifting Push Press (3×5) Gymnastics Muscle-ups (3×3) Metcon For Time 5 rounds 12 Deadlifts 90/60kg 6 Toes 2 Bar 30 Double Unders

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2015/02/16

Weightlifting Deadlift (3×5) Weightlifting Power Clean (3×5) Weightlifting Bench Press (3×5) Metcon For Time 4 rounds for time: 7 overhead squats (50/35kg) 20 Burpees

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2015/02/14

Weightlifting Bench Press (1 RM) Weightlifting Shoulder Press (1 RM) For Time 10 rounds: 3 HSPU 6 Thruster (50% Front Squat 1 RM) 6 CTB Pull-ups

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2015/02/12

Weightlifting Deadlift (1 RM) Weightlifting Back Squat (1 RM) For Time 3 rounds: 10 Burpees 10 Ring Dips 10 KB Swings (32/24kg)

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2015/02/10

Weightlifting Back Squat (1 RM) For Time EMOM 12min 3 Power Clean (70/45kg) 3 Push Press

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Bildschirmfoto 2015-02-09 um 10.45.14

WOD 2015/02/09

Weightlifting Shoulder Press (1 RM) WOD: For Time 4 Rounds for time 10 Thrusters 43/30kg 10 Toes 2 Bar 20 Double Unders

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2015/02/05

Skill Weightlifting Split Jerk (3-3-3-3-3) Metcon For Time 20 Man Makers

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2015/02/03

Strength Weightlifting Deadlift (3×3) Weightlifting Bat Wings (3×3) Weightlifting Bench Press (3×3) Metcon For Each Round 12 Minuten EMOM: 1. 12 Dumbbell snatch + AMRAP walking lunges (20kg/15kg) 2. 20 Kettlebell halos + AMRAP swings (24kg/16kg) 3. Rest WOD by CF Basel

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2015/02/02

Strength Weightlifting Front Rack Lunge (3×3) Gymnastics Chest-To-Bar Pull-ups (3×3 weighted) Weightlifting Push Press (3×3) Metcon For Weight EMOM (alternating minutes, 12min) odd minutes: 7 OHS (50/35kg) even minutes: 2 Wall Climbs

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2015/01/31

Skill Gymnastics Toes-To-Bar (skill work) Metcon For AMRAP – Reps Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between

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2015/1/29

Strength Weightlifting Back Squat (3×3) Weightlifting Push Press (3×3) Gymnastics Muscle-ups (3×3) Metcon For Time 50-40-30-20-10 Double-unders Sit-ups

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2015/1/27

Strength Weightlifting Deadlift (3×3) Weightlifting Bat Wings (3×3) Gymnastics Ring Dips (3×3) Metcon For AMRAP – Rounds and Reps 4’ amrap 1-2-3-4-5… HSPU 2-4-6-8-10… Squat Clean (80/60kg)

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2015/1/26

Strength Weightlifting Front Rack Lunge (3×3) Weightlifting Shoulder Press (3×3) Gymnastics Chest-To-Bar Pull-ups (3×3) Metcon For Time Three rounds for time of: 15 Hang power clean (60/40kg) 15 Burpees

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Bildschirmfoto 2014-10-19 um 19.32.43

CFHuM CrossFit Games Open 2015!

Die CrossFit Opens stehen vor der Tür!! Genauso unser legendäres “Open Team Fun”! Es ist deine Chance, deine Fitness auf ein nächstes Level zu katapultieren. “Aber Linda, ich bin kein Wettkämpfer…” Musst du auch nicht sein – es geht hier nicht um Wettkampf. Es geht um Spass! Zu feiern, was wir jeden Tag in jedem WOD erreichen.

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2015/1/24

Strength Weightlifting Front Squat (3×3) Weightlifting Barbell Row (3×3) Weightlifting Bench Press (3×3) Metcon For Time 3 rounds for time: 10 Dips 15 Overhead Squat (50/35kg) 20 Boxjumps

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2015/1/22

Strength Weightlifting Back Squat (3×3) Weightlifting Bat Wings (3×3) Gymnastics Handstand Push-ups (3×3) Metcon For AMRAP – Rounds and Reps 7 Min AMRAP 10 Power snatch 50/30kg 30 Double unders 10 Burpees Scale 1: 10 Double Unders Scale 2: 5 Double Unders Scale 3: 60 Singles If somehow possible, do the Double Unders today!!

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2015/1/20

Skill Gymnastics Muscle-up skill work (Practice & max. Reps) Metcon For AMRAP – Reps 18’ amrap Open 12.3 15 Box jumps, 24″ box 12 Push press (52.5/35kg) 9 Toes-to-bar

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2015/1/19

Strength Weightlifting Front Rack Lunge (3×3) Weightlifting Barbell Row (3×3) Weightlifting Shoulder Press (3×3) Metcon For Time 10’ amrap 21 Wallballs 20/14 15 Deadlifts (60% 1RM) 9 CTB Pull-ups

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2015/1/17

Strength Weightlifting Front Squat (3×3) Weightlifting Bat Wings (3×3) Weightlifting Bench Press (3×3) Metcon For Time 15-10-5 Squat Clean (90/60kg) CTB Pull-ups

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2015/1/15

Skill Gymnastics Handstand Push-ups (Practice your kip and work strength) Metcon For AMRAP – Rounds and Reps 20’ amrap 15 cal row 10 pull-ups 5 hspu 10 Wall Balls (20/14lbs) 15 Situps

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2015/1/13

Strength Weightlifting Front Squat (3×3) Weightlifting Bat Wings (3×3) Weightlifting Shoulder Press (3×3) Metcon For Time 10-8-6-4-2 Snatch (60/40kg) 20-16-12-8-4 Burpees

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2015/1/12

Skill Gymnastics Double-Unders (Practice & max. Reps) Metcon For Time 3 rounds for time Row 500m 15 KB Swings (32/24kg) 15 Thrusters (43/30kg) 15 Pull-ups

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2015/1/10

Strength Weightlifting Back Squat (3×3) Weightlifting Bench Press (3×3) Weightlifting Weighted Pull-ups (3×3) Metcon For AMRAP – Rounds and Reps 8’ Amrap 10 DB snatch (30/20kg) 20 Situps 30 Double unders

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2015/1/8

Strength Weightlifting Front Squat (3×3) Weightlifting Bat Wings (3×3) Gymnastics Ring Dips (3×3) Metcon For AMRAP – Rounds and Reps Team WOD: 50 burpees
 
 5 Runden von:
 10 TTB 
20 Wall Balls 20/14lbs
  
50 burpees

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2015/1/6

Skill Weightlifting Clean (work in 3-5reps) Metcon For Time For time:
 1000 Meter Row
 20 Ground to Overhead (60/40kg)
 20 Burpees
 20 Goblet Squats (32/24 kg) WOD by Invictus

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2015/1/5

Strength Weightlifting Back Squat (3×3) Weightlifting Barbell Row (3×3) Weightlifting Bench Press (3×3) Metcon For Weight EMOM for 10’ odd: 5 Overhead Squats @ 65-75% even: 3 Rope climbs (sub: 6 k2e)

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2015/1/3

Strength Weightlifting Deadlift (3×5) Weightlifting Weighted Pull-ups (3×5) Gymnastics Ring Dips (3×5) Metcon For Time 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups

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2014/12/30

Strength Weightlifting Front Rack Lunge (3×5) Weightlifting Barbell Row (3×5) Weightlifting Bench Press (3×5) Metcon For Time For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups

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2014/12/29

Strength Weightlifting Deadlift (3×5) Weightlifting Bat Wings (3×5) Weightlifting Push Press (3×5) Metcon For Time 21-15-9 Clean, 135# / 95# Ring Dips

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2014/12/27

Strength Weightlifting Back Squat (3×5) Gymnastics Chest-To-Bar Pull-ups (3×5) Gymnastics Ring Dips (3×5) Metcon For Each Round Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest

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2014/12/23

Strength Weightlifting Front Rack Lunge (3×5) Weightlifting Bat Wings (3×5) Weightlifting Push Press (3×5) Metcon For AMRAP – Rounds and Reps 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats

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2014/12/22

Strength Weightlifting Front Squat (3×5) Gymnastics Ring Dips (3×5) Weightlifting Weighted Pull-ups (3×5) Gymnastics Muscle-ups (3×3) Metcon For Time For Time: 30 Clean and Jerks, 135# / 95#

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2014/12/20

Strength Weightlifting Back Squat (3×5) Weightlifting Barbell Row (3×5) Weightlifting Shoulder Press (3×5) Metcon For AMRAP – Rounds and Reps 7’ amrap 7 HSPU 7 Front Squats (43/30kg) 7 Toes 2 Bar

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2014/12/18

Metcon For Time 30 Overhead Squats (50/35kg) 60 Burpees 90 Lunges 60 Push Press (40/25kg) 120 Double Unders Timecap: 30min

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2014/12/16

Strength Weightlifting Front Squat (3×5) Gymnastics Ring Dips (3×5) Weightlifting Barbell Row (3×5) Metcon For Time AMRAP 8’ 5 Pullups 10 Goblet Squats 10/5kg 15 Ballslams 10/5kg

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2014/12/13

Strength Weightlifting Deadlift (3×5) Gymnastics Chest-To-Bar Pull-ups (3×5) Weightlifting Bench Press (3×5) Metcon For AMRAP – Rounds and Reps In teams of two with both people working at the same time: 2000m row AMRAP Cindy 5 Pull-ups 10 Push-ups 15 Airsquat

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2014/12/11

Strength Weightlifting 3×5Front Squat Weightlifting 3×5Barbell Row Weightlifting 3×5Push Press Metcon For Time 21-15-9 Deadlift (135/105kg) Boxjumps (24/20)

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2014/12/09

2014/12/09 Strength Front Rack Lunge (3×5) Bat Wings (3×5) Ring Dips (3×5) Metcon Death by Bodyweight Backsquat (AMRAP – Rounds and Reps) On the first minute do 1 Backsquat,2nd minute – 2 Backsquats,3rd minute – 3 Backsquats…Continue until you cannot perform the squats within the minute. Score is last full round plus reps of the

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2014/12/08

2014/12/08 Strength Deadlift (3×5) Barbell Row (3×5) Bench Press (3×5) Metcon Metcon (AMRAP – Rounds and Reps) 8min AMRAP5 HSPU5 Toes 2 Bar10 Front Squats (60/40kg)

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2014/12/4

2014/12/4 Strength Test your 1RM of Back Squat OR Deadlift today. Use the 5-er and 3er as warm-up, don’t go too heavy. Back Squat (5-3-1-1-1) Deadlift (5-3-1-1-1) Metcon Metcon (Time) 6 rounds6 CTB pull-ups6 Push Press (60/40kg)6 Front Squats

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2014/12/2

2014/12/2 Strength Back Squat (5-3-1-1-1) Test your 1 RM! – Don’t go too heavy in your 5er and 3er, they are for warm-up only! Metcon Metcon (AMRAP – Rounds and Reps) Amrap 8’10 Power Snatch (35/20kg)15 Situps20 DUs

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2014/12/01

2014/12/01 Strength Shoulder Press (5-3-1-1-1) Test your 1 RM! – Don’t go to heavy in your 5er and 3er, they are for warm-up only! Metcon Metcon (AMRAP – Rounds and Reps) EMOM 10min6 CTB Pull Ups6 Burpees This should take you 45s per round maximum. Otherwise scale:4 Pull-ups4 Burpees

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2014/11/29

2014/11/29 Turkish Get Up (5×4) Metcon (Time) Team WOD:50 burpees
 
—5 Runden von:
10 TTB
20 Wall Balls 20/14lbs
—-50 burpees

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2014/11/27

X-Mas Get-together and Paleo Challenge Party on Saturday 29.11.! Save the date! 18:30-Open End.Please sign up via Wodify! 2014/11/27 L-Sit (4x15s) In between Sets work on your squat with a Squat clinic Metcon Metcon (Weight) 12’ EMOModd: 200m Sandbag/KB Carryeven: 10 KB Snatch

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2014/11/25

X-Mas Get-together and Paleo Challenge Party on Saturday 29.11.! Save the date! 18:30-Open End.Please sign up via Wodify! 2014/11/25 Gymnastics Back Lever (4x10s) Muscle-up skill work (4×3) Work on your transition (on knees) or assisted strict muscle-ups Metcon Bear Complex (5×7) Power CleanFront SquatPush PressBack SquatSecond Push Press There is no time component – once

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2014/11/24

X-Mas Get-together and Paleo Challenge Party on Saturday 29.11.! Save the date! 18:30-Open End.Please sign up via Wodify! 2014/11/24 Gymnastics Skin the Cat (5×3) Handstand Skill work (seconds) Against the wall or freestanding Metcon Metcon (Weight) Emom 9 Mins3 power Snatch + 1 Overhead Squat (50/30kg)

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2014/11/22

X-Mas Get-together and Paleo Challenge Party on Saturday 29.11.! Save the date! 18:30-Open End.Please sign up via Wodify! 2014/11/22 Strength Deadlift (3×5) Chest-To-Bar Pull-ups (3×5) Metcon Metcon (Time) In Teams of 2.8 rounds:15 Pushups20 Walking Lunges15 Wall Balls (20/14lbs)

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2014/11/20

Nächsten Samstag, 22. Nov. Bring your friend day!Bring your friend and show them what this thing called CrossFit is! Fun Partner Workout. E-Mail us with the Name of your friend and which class you will join (reserve your spot via Wodify).X-Mas Get-together and Paleo Challenge Party on Saturday 29.11.! Save the date! 18:30-Open End.Please sign

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2014/11/18

Nächsten Samstag, 22. Nov. Bring your friend day!Bring your friend and show them what this thing called CrossFit is! Fun Partner Workout. E-Mail us with the Name of your friend and which class you will join (reserve your spot via Wodify).X-Mas Get-together and Paleo Challenge Party on Saturday 29.11.! Save the date! 18:30-Open End.Please sign

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2014/11/17

Nächsten Samstag, 22. Nov. Bring your friend day!Bring your friend and show them what this thing called CrossFit is! Fun Partner Workout. E-Mail us with the Name of your friend and which class you will join (reserve your spot via Wodify).X-Mas Get-together and Paleo Challenge Party on Saturday 29.11.! Save the date! 18:30-Open End.Please sign

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2014/11/15

2014/11/15 Front Squat (3×5) Floor Press (3×5) Chest-To-Bar Pull-ups (3×5) Metcon Metcon (AMRAP – Rounds and Reps) 10′ AMRAP15 air squats10 push-ups15 situps

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2014/11/13

2014/11/13 Strength Deadlift (3×5) Power Clean (3×5) Shoulder Press (3×5) Metcon Metcon (Time) 21-15-9alternating Pistols (sub: 3x airsquats)Pull-ups

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2014/11/11

2014/11/11 Strength Back Squat (3×5) Weighted Pull-ups (3×5) Ring Dips (3×5) weighted if necessary Metcon (AMRAP – Rounds and Reps) 5’ amrap:6 Push Press (50/30kg)8 Lunges (with Rack in Back Squat pos.)20 Situps

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2014/11/10

2014/11/10 Skill Push Jerk (3-3-3-3-3) Metcon CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP:800 m run50 Toes-To-Bars40 Wall-Ball Shots, 20# / 14#30 Cleans, 62kg / 43 kg20 Bar-Muscle-ups

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2014/11/08

2014/11/08 Strength Single-leg Deadlift (3×5) Perform a DL with only one foot on the floor. Bat Wings (3×5) Bench Press (3×5) Metcon Metcon (Weight) EMOM for 10 Minutes5 Squat Clean Thrusters (50/35kg) (Sub: heavy Wallballs)”

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WOD 4.11.

Skill: Snatch 3-3-3-3-3 WOD: For time: 100 Pull-ups (sub: 100 jumping) 100 Kettlebell swings (24/16) 100 DUs (sub: 300 Singles) 100 Overhead squats (20/15) Timecap: 25min

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WOD 3.11.

Strength: 3×5 Overhead Squat 3×5 pull-ups 3×5 (deficit) HSPU WOD: 30-25-20-15-10-5 Goblet Squats (24/16kg) Double Unders

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WOD 1.11. – Spezial

Warm-Up: Prepare well for the MetCon: run 400m 2 x 21 Air Squats 14 Sit-Ups 7 Push-Ups Mobility: at least 3 minutes – choose one of Peanut for Thoracic spine Hip stretch with band (work in pairs) WOD: ANGIE! For time: 100 pullups 100 pushups 100 situps 100 air squats

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WOD 30.10.

Skill: Kipping skill-work WOD: EMOM 10′ 5 Squat Clean @ 70% of 1RM

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WOD 28.10.

Strength/Skill: 4x10s back lever muscle-up skill work WOD: 4 Rounds 5 Thrusters (weight for unbroken) 10 Burpees 20 Lunges  

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WOD 27.10.

Skill: 5×3 Skin the cat Handstand skill work WOD: EMOM 12′ even: 15 Wallballs (20/14lbs) odd: 3 C&J (heavy) Goal is to go unbroken on all the wallballs. Scale to 8-12 reps.

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WOD 25.10.

Strength: Front Squat (3×5) (Weighted) Pull-ups (3×5) Clapping Pushups (3×5) WOD: 2 rounds: 400m run 25 Thrusters (20/15kg) 15 Pull-ups (sub: 30 RingRow)

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WOD 23.10.

Strength: 3×5 Single Leg DL 3×5 Barbell Row 3×5 Bench or Floor Press WOD: 8min AMRAP 10 Power Snatches (35/25kg) 30 Double Unders (Sub: x3 Singles)

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WOD 21.10.

Strength:  3×5 Deadlift 3×5 Power Clean 3×5 Shoulder Press WOD: 10-8-6-4-2 Thrusters (50/35kg) CTB Pullups

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WOD 20.10.

Strength: 3×5 Back Squat 3×5 pull-ups 3×5 Ring Dips WOD: 7’ amrap 7 Handstand Push-Ups 
7 Burpees 
7 Pull-Ups

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WOD 18.10.

Skill Skin the Cat (3×5) Metcon For time (teams of 2): 800m run 100 air squats 75 situps 50 pull-ups 25 dips

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WOD 16.10.

Skill: Handstand Skill work WOD: Cindy = AMRAP 20 min 5 Pull-Up 10 Push-Up 15 Air Squats

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WOD 14.10

Strength: 3×5 Deadlift 3×5 pull-ups 3×5 Shoulder Press WOD:  6 Minuten AMRAP von: 
3 Power Clean (70/45) 
3 Push Press

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WOD 13.10

Strength:  3×5 Back Squat 3×5 Barbell Row 3×5 clapping push-ups WOD: Tabata of: (20s on/10s off for 8 rounds) Barbell Row Situps 30s break between the two exercises to change position

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WOD 9.10.

Strength: Test your 1 RM Deadlift today – if you did it yesterday, Test your 1 RM Front Squat. WOD: Im 3er Team: 90 Back Squat 60/40
kg 60 Burpees over the bar 30 Toes-2-bar (WOD by CF Basel)

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WOD 7.10.

Strength: Test your 1RM Front Squat WOD: AMRAP 10 min 20 KB Swing (32kg / 24kg) 10 Goblet Squats 5 Pull-Ups

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WOD 2.10.

Strength: Back Squat (3×5) 40-60% of 1RM WOD (For Time) In teams of 3. Split the work however
. 100 Air Squats 75 KB Swings (32/24kg) 50 Lateral Burpees over the bar 25 Push Press (60/40kg)

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WOD 30.9.

Skill: Snatch (3-3-3-3-3) WOD: Thruster & Burpees EMOM for 6 minutes 3 Thrusters (43/30kg) 3 Burpee Pull-Ups   Info: Wir sind gerade dabei den Blog anzupassen. Bitte habt noch ein paar Tage Geduld.

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WOD 27.9.

Strength: 4 rounds: 12 unbroken Barbell Rows 12 Arch Rocks 12 Hollow Rocks WOD: Rolling AMRAPS – 4 minutes of each! Row (for calories) Wall-Balls (20/14lbs) 50m KB Farmer Carry (32/16)

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WOD 20.9.

Skill: Hang Snatch – 15min to find your 1RM WOD: Three sets for time of: 10 Hang Power Snatch (50/35) 
20 Box Jumps Run 400 Meters

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WOD 18.9.

Strength: Four sets of: Dumbbell or Barbell Push Press x 6-8 reps Rest 45 seconds Dumbbell Alternating Reverse Lunges x 10 reps each leg @ 10X0 Rest 45 seconds WOD: 8 Rounds for time 4 pistols 8 DB Snatch 16 Situps

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WOD 16.9.

WOD: For time (timecap 25 min) 800m run 20 Ground to Overhead (60/40kg) 40 Pushups 400m run 40 Pushups 20 Ground to Overhead (60/40kg) 800m run

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WOD 13.9.

Strength: Front Squat 3-3-3+ (70/80/90%) WOD: 3 Rounds for time 400m run 10 man makers

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WOD 11.9.

Strength: 3 sets of 6-8 Pull-Ups @21X1 Bottoms-up KB walk 30m each arm 1 TGU each arm WOD: AMRAP 7 minutes 7 Burpees 7 BoxJumps 7 KB Swings

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WOD 9.9.

Double S 10 Rounds (not for time) 3 Pull-Up (weighted) 3 strict press @ 85% 3 back squat @ 85%

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WOD 6.9.

Double “S” Day! (the p-e-r-f-e-c-t start into the week end) 4 Front Squat @80%1RM 4 Ring Dips 8 kneeling DB row (each side)

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WOD 4.9.

Strength: Deadlift 5-5-5+ @65/75/85% 1 RM WOD: Every Minute On the Minute (EMOM) for 10 Minutes 8 Overhead Squats

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WOD 2.9.

Strength: Zercher Squat 5 x 7 WOD: 4 Rounds for Time Max. HSPU 15 heavy Barbell rows (unbroken!) rest 2min

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WOD 30.8.

Strength: Test your Squat Clean 1RM WOD: 4 Rounds for time 30 jump and touch 30cm 20 deadlift (90kg / 60kg) 10 handstand push-up

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WOD 28.8.

Strength: test your 1RM Bench Press WOD: 4 Rounds for time run 400m 10 bodyweight back squat

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WOD 26.8.

Strength = WOD –> DOUBLE “S” DAY (yay! 😉 ) 7 Rounds (not for time) 5 Bench press @80% 5 Squat cleans @80% 3 Muscle-Ups / Transitions & Dip

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WOD 23.8.

Strength: Standing Barbell Row 5-5-5-5-5 (increase weight in every set if form allows) WOD: Two pyramides 10-20-30-20-10 seconds of handstand hold reps of farmer walk lunges (heavy)

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WOD 21.8.

Strength: Shoulder Press (“Strict Press”) 5-3-1 @75%/85%/95% of 1RM WOD: Every 6 minutes for 30 minutes (5 sets) run 400 m 50 double unders 15 toes-to-bar  

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WOD 19.8.

Strength: Overhead Squat (OHS) 3-3-3-3-3 Increase weight in every set if form allows WOD: 6 Rounds for Time 40m heavy suitcase carry left side 26 Air Squats 40m heavy suitcase carry right side 6 Chest-To-Bar (CTB) pull-ups  

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WOD 16.8.

Strength/Skill: 5 rounds: 12 Arch Rocks 12 Hollow Rocks WOD: A chipper! 10 Thrusters 1 pullup 9 Thrusters 2 pullups 8 Thrusters 3 pullups …(-1) …(+1) 2 Thrusters 9 pullups 1 Thruster$ 10 pullups

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WOD 14.8.

Strength: Deadlift 5-3-1 @75/85/95% WOD: 12-9-5 Power Snatch @ 60% of 1rm Burpees box jump 16″ Push Press @ Same weight

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WOD 12.8.

Back from Vacation! Let’s get ready for a great rest of summer! Strength: Shoulder Press 3-3-3+ @70/80/90% 1 RM WOD: “Tabata-ism” (Oh yeah!!!) Tabatas on each (8 x 20” on, 10” off –> 4 min per station) : Air Squat Situps Pull-ups Push-ups Start at any station and rotate through. 2min break between the Tabatas.  

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WOD 9.8.

Strength: 7×5 strict HSPU WOD: 3 Rounds 5 Overhead Squats @ 75% 5 Rope climbs Adv: legless 15 KBS 32kg/24kg 10 Lunges with KB  

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WOD 7.8.

Strength: Backsquat (8-5)-3-3-3+ @70/80/90% 1RM WOD: EMOM 15’ 3 power Cleans 70% 5 toes to bar QoD: What book are you reading now? And if you’re not reading a book, what TV show are you watching?

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WOD 5.8.

Strength: Deadlift (8-5)-3-3-3+ @70/80/90% 1RM WOD: EMOM 14’ 2 Thrusters 65-70% QoD: Have you ever gone skinny-dipping?

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WOD 2.8.

CrossFit Meilen is in summer holidays from 26th of July until the 2nd of August. HOWEVER, you still can work on your fitness with us! Have a look at our holiday WODs. Your home sickness will decline while you’re wod-ing. Promised 😉 HWOD (Home WOD) For Time 100 Burpees (you really want another exercise? 😉

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WOD 31.7.

CrossFit Meilen is in summer holidays from 26th of July until the 2nd of August. HOWEVER, you still can work on your fitness with us! Have a look at our holiday WODs. Your home sickness will decline while you’re wod-ing. Promised 😉 HWOD (Home WOD) 20 minute AMRAP (as many rounds as possible) 9 pushup 11

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WOD 29.7.

CrossFit Meilen is in summer holidays from 26th of July until the 2nd of August. HOWEVER, you still can work on your fitness with us! Have a look at our holiday WODs. Your home sickness will decline while you’re wod-ing. Promised 😉 HWOD (Home WOD) 8 Rounds for Time 10 Step-ups or Box Jumps 5

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WOD 26.7.

CrossFit Meilen is in summer holidays from 26th of July until the 2nd of August. HOWEVER, you still can work on your fitness with us! Have a look at our holiday WODs. Your home sickness will decline while you’re wod-ing. Promised 😉 HWOD (Home WOD) AMRAP in 10 minutes 3 Burpees 4 pushups 5 squats

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WOD 24.7.

Wichtiger Hinweis: vom Sa 26.7.- 3.8. bleibt das CFM geschlossen. Ihr könnt in dieser Zeit hier ein WOD für zuhause finden! Strength: heavy TGU WOD: Double “S” 8 Rounds 4 Front Squat @80% 4 Floor Press @80% 4 Bent over Row @80% QoD: If you were in charge of design a Workout Of The Day, what would it be?

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WOD 22.7.

Wichtiger Hinweis: CFM bleibt vom 26.7.-3.8. geschlossen. Es werden in dieser Zeit hier WODs publiziert, die ihr auch zuhause machen könnt. Event Vorschau: Am 13. und 14. September findet das Drachenbootfestival im Strandbad Meilen statt.  Was ist ein Drachenboot? Ein Drachenboot ist ein Paddelboot in welchem 20 Paddler (Standard-Boot), ein Trommler und ein Steuermann Platz finden.

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WOD 19.7.

Vorankündigung! Am 11. & 12. Oktober führen wir den “24 in 24h”-Charity Event im CFH durch! Wir machen jede Stunde, 24h lang ein Workout. Nicht nur CrossFit, sondern auch Martial Arts, Outdoor uvm. wird dabei sein. Es wird wie immer Skalierungen geben, einzige Regel: kein Schlaf! Wir sammeln für eine Region in Malawi, Afrika. Die Spendengelder

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WOD 17.7.

Wichtiger Hinweis: CFM bleibt vom 26.7.-3.8. geschlossen. Es werden in dieser Zeit hier WODs publiziert, die ihr auch zuhause machen könnt. Event Vorschau: Am 13. und 14. September findet das Drachenbootfestival im Strandbad Meilen statt.  Was ist ein Drachenboot? Ein Drachenboot ist ein Paddelboot in welchem 20 Paddler (Standard-Boot), ein Trommler und ein Steuermann Platz finden.

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WOD 15.7.

Strength: Test your 1RM Back Squat WOD: EMOM for 12’ 3 Power Clean 1 Push Jerk QoD: If you could have any dessert on your birthday what would you choose?

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WOD 12.7.

Skill: Snatch (8-5)-3-3-3 WOD: EMOM 9′ 3 power Snatch + 1 Overhead Squat @ 50kg/30kg QoD: What award would you love to win, and for what achievement?  

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WOD 10.7.

Strength: Deadlift 5-3-1 @75/85/95% WOD: 45s stations, 15s switch Box Jumps Push Press Power Clean QoD: What is one food you’d never want to taste again?

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WOD 8.7.

Skill: Double Unders WOD: Double “S” 6 Rounds 6 Back Squats @ 70% 6 Bent-over rows @70% 6 HSPU (strict)

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WOD 5.7.

Strength: Shoulder Press 3-3-3+ @70/80/90% @1 RM WOD: 3 rounds for time: 400m run 5 Bar Muscle-Ups 10 OHS 40/25kg

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WOD 3.7.

Strength: Deadlift 3-3-3+ @70/80/90% 1 RM WOD: Team Fran 30 Thrusters (45/30kg) 30 Pull-ups 20 Thrusters 20 Pull-ups 10 Thrusters
10 Pull-ups

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WOD 1.7.

Skill/Strength: Hang Clean 3-3-3-3-3 (increase weight every set if form allows) WOD: Angie 100 pull-ups 100 push-ups 100 sit-ups 100 air squats

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WOD 28.6.

Skill: Hang Snatch 5-5-5 WOD: 4 Rounds for time 6 Dead Lifts @ 140/90 Or scale to 65% of 1RM 10 Alternating pistol 20 double unders  

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WOD 26.6.

Skill Handstand practice WOD: Double “S” 8 rounds 4 Front Squats 80% 4-8 Ring Pushups 4 Chest to bar pull-ups  

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WOD 24.6.

Strength: Backsquat 3-3-3+ @70/80/90% 1 RM WOD 4 Rounds for time 10 Power Clean 10 Burpees over the bar 10 Toes 2 Bar  

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WOD 21.6.

Skill/Strength: Thrusters! 5-5-5  

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WOD 19.6.

Skill 4 rounds 10 Arch Rocks 10 Hollow Rocks 5 Ring Dips WOD: RunFun! 10x 200m run

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WOD 17.6.

Double “S” day! 7 rounds 5 Pull-ups 5 Deadlifts 75% 5 Shoulder Press 75%

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WOD 12.6.

Strength:  Deadlift 5-5-5+ @65/75/85% 1 RM WOD: 8’ amrap 8 KB Snatch (20/12kg) 10 Goblet Squats 20 DUs

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WOD 10.6.

Strength: Shoulder Press 5-5-5+ @65/75/85% WOD: Emom 6 Mins 5 power Clean + 1 Front Squat @ 65/45kg Cash-Out: 4’ farmer’s carry (go heavy and go for 200m) CFM-Link: 7 things I wish someone told me when I started Crossfit. http://kingkongapparel.com/2014/06/7-things-wish-someone-told-started-crossfit/

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WOD 7.6.

Strength: Test your 1 RM Shouler Press WOD: Run 800 Meters 40 Push-Ups 30 Pull-Ups 20 Overhead Squats (50/30 kg) 30 Pull-Ups 40 Push-Ups Run 800 Meters (c) by CF Basel Question of the Day: What did you have for dinner last night?

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Grace – WOD 5.6.

Skill: Clean & Jerk WOD: Grace 30 Clean And Jerk, 60/45kg Question of the day: How many times a day do you brush your teeth? CFH-Link: See the Clean Technique WOD from Barbell Shrugged

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WOD 3.6.

Skill: Handstand Work   WOD: Cindy AMRAP 20′ of 5 Pull-Up 10 Push-Up 15 (Air) Squat Question of the day: Name something on your bucket list (=the list of stuff you want to do before you die). CFM-Link: We often use the “low bar” Back Squat and the Front Squat. The low bar Back Squat is the Squat lift

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Jeremy – WOD 29.5.

Skill: Skill: Snatch 3-3-3-3-3 (increase weight between sets if form allows) WOD: Jeremy 21-15-9 OHS (42.5/30kg) Burpees Question of the day: what is your favorite city?

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Double S – WOD 27.5.

Achtung: am nächsten Samstag 31.5. bleibt das Gym aufgrund Weiterbildung und Wettkampfteilnahmen der Trainer geschlossen. Die Fantruppe trifft sich morgens um 7 Uhr um Rolf in Ilshofen (D) anzufeuern. Skill: The HSPU and how to scale a strict HSPU. WOD: 10 rounds: 3 Pendlay Standing Barbell Row @90% 3 strict HSPU 3 Back Squats @90% CFM-Link:

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WOD 24.5

Achtung: am nächsten Samstag 31.5. bleibt das Gym aufgrund Weiterbildung und Wettkampfteilnahmen der Trainer geschlossen. Die Fantruppe trifft sich morgens um 7 Uhr um Rolf in Ilshofen (D) anzufeuern. Strength: EMOM for 5min 5 Thrusters WOD: 12’ amrap 15 KB Swings (24/16kg) 5 Goblet Squats 5 Pull-ups CFM-Link:  How to improve on Double Unders with Again

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WOD 22.5.

Strength Deadlift 5-3-1 @75/85/95% WOD For Time: 40 DUs 30 Power Cleans (40/30kg) 20 Front Squats 10 Push Jerks 100m heavy Farmers walk CFH-Link: http://www.tabatatimes.com/front-squatting-mobility/

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WOD 20.5.

Skill: Hang Squat Clean 3-3-3-3-3 in between perform 4×5 Batwings WOD: In teams of 2: 8 rounds: run 400m 20 pushups 15 Boxjumps

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WOD 17.5.

Skill: KB Snatch WOD: 12mins EMOM even: 200m Sprint EMOM odd: 8 Toes 2 Bar

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WOD 15.5.

Strength: weighted pull-ups 3-3-3-3-3 do chest to bar if possible WOD: In teams of 2 Complete as many reps as possible in 14’ minutes of: 7 Handstand Push-Ups 7 Front Squats (45/30kg) 7 Toes to Bar CFH-Link: How to Front Squat

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WOD 13.5.

Push jerk 5-5-3-3-3-1-1-1-1-1 Cash Out: Farmers Walk (16/20kg for distance)

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WOD 10.5.

Skill: Thruster 5-5-5 WOD: Amrap 12′ 6 Hang Squat Clean (60/45) 12 Hand Release Push-Ups

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WOD 8.5.

Strength: Deadlift 5-3-1 @75/85/95% If you feel good, go for a new 1RM WOD: 5 rounds: 400m run 8 Deadlifts (120/80)  

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WOD against Cancer

Hey guys, Today is the WOD Against Cancer! Multiple boxes are joining the competition, and help to collect money for this great cause! Check out the other participating boxes here: http://www.wodagainstcancer.ch/participating-boxes/. The other competing teams, you’ll find here: http://www.wodagainstcancer.ch/leaderboard/.   WOD: 4 sets: AMRAP 6′ of: 7 Power Cleans (50/35kg) /scale 35/20kg 10 Burpees 20 DUs /scale

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WOD 1.5.

Strength:  6 sets: A1) 6 Deadlifts A2) 6 Pull-ups A3) 6 Shoulder Press A4) Rest 2 minutes

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WOD 29.4.

Strength:  Floor Press 5-5-5+ @65/75/85%   WOD: For time: 50 Pull-ups 100 Kettlebell swings (24/16) 300 Single-unders 100 Overhead squats (20/15)” CFM-Link: CrossFit Games – Annie Thorisdottir Finishes Regional Workout 4 in 16:00!

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WOD 26.4.

Strength Back Squat 5-5-5 WOD AMRAP 12’: 10 Ring Rows 15 Boxjumps 20 Abmat Situps

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WOD 24.4.

Strength: Deadlift 3-3-3+ @70/80/90% 1 RM WOD  10-8-6-4 Push Press 60/35kg 20-16-12-8 Wall Balls (20/14lbs)

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Strength Day

WOD: 8 rounds: 4 weighted pull-ups @85% 4 Backsquat @85% 5 clapping pushups

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WOD 19.4.

Strength: Deadlift 10-10-10 WOD: Partner Workout amrap 12’ Run 200m 15 KB Swings 10 Goblet Squats (one person rests while partner goes) CFM-Link: “Fighting for Greatness – A CrossFit story” – When he was younger, Johnny Medina III was hanging out with the wrong crowd. Today, the 72kg Medina is a CrossFitter with a 100kg snatch

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WOD 17.4.

Skill: Med Ball Clean WOD: 10-9-8-…-3-2-1 Med Ball Clean Push Press 30/20kg CFM-Link: Doing the CrossFit Opens with Cancer… Watch the video below and be inspired. If you want to join our Fight against Cancer go to http://www.wodagainstcancer.ch

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WOD 15.4.

Skill/Strength: 5×5 pull-ups WOD: CFM Baseline 400m run 21-15-9 squat pushup pull-up CFM-Link of the day:  Adaptive Athlete Stephanie Hammerman proves that everyone can do CrossFit.

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Bald geht es los!

Wir freuen uns, dass es nächste Woche in Meilen losgeht! Die Box ist ready für euch! Auf dieser Seite werden jeweils die WODs am Vorabend um 20 Uhr publiziert.   Was bedeutet “WOD”? “WOD” heisst “workout of the day” – also das Trainingsprogramm des Tages. Da wir immer etwas anderes machen, kannst du dich so

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Eröffnung des ersten CrossFit an der Goldküste!

Endlich ist es soweit CrossFit kommt an die Goldküste! Das erste WOD wird am Dienstag, 15. April 2014 um 19:15 Uhr stattfinden. Auch komplette Anfänger sind herzlich willkommen. Um dabei zu sein, braucht es nur eine Anmeldung per Mail an: info@crossfitmeilen.ch  

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