WOD 11.10

Warm-Up Run 400m Five rounds of: 10 Thrusters (empty bar) 5 Strict Pullups 10 Burpee Broad Jumps Strength Front Squat 3 x 8 CrossFit Workout 16 min AMRAP 3 Power Cleans 80/60, 10 Handstand Pushups, 30 Double Unders

WOD 10.10

Warm-Up 4Rounds: 10 Hollow Rocks, 10 Archrocks, 10 Handstand Shoulder Taps, 10 Scapula Pull ups Strength :Bench Press 3 x 5 CrossFit Workout For time: 21-18-15-12-9-6-3 Wallballs, Burpees Time Cap: 16 Minutes

WOD 09.10.

Warm-Up Run 400m / Row 500m / Bike 25 Cal Five rounds of: 3 Strict Pullups 7 Hindu Pushups 10 Walking Lunge Steps Strength Back Squat 3-3-3-3-3 After your warm-up – Squat 3 Reps at the given percentage every 3 Minutes for a total of…

WOD 08.10.

Warm-Up 4rounds of: 10 Plate Ground-to-Overhead, 10 Jumping Squats 3-5 Reps of Strict Pullups + Strict Toes-to-Bar 10 Samson Stretch 10 Burpees Strength Snatch 1-1-1-1-1 CrossFit Workout 3RFT: 50 Air Squats 7 Muscle Ups 10 Hang Power Cleans 60/40

WOD 05.10.

Fr 05.10 Warm-Up Run 400m Five rounds of: 10 Thrusters (empty bar) 5 Strict Pullups 10 Burpee Broad Jumps Strength Deadlift 1-1-1-1-1 CrossFit Workout 16 min  AMRAP 12 Chest-to-Bar Pullups 15mOverhead Walking Lunge Steps 20/10 plate 200m Run

Box am 06.10 geschlossen

Liebe Agoges, am Samstag bleibt unsere Box in Wersten geschlossen. Unser WettkampfTeam ist  am Samstag in Bielefeld beim Finale der Deutschen Fitness Bundes Liga. Ein paar von uns sind zur Unterstützung vor Ort. Wer am Samstag trainieren möchte, fährt nach Heerdt in die AGOGE 11:00…

WOD 04.10.

Do 04.10 Strength Bench Press 3 x 5 CrossFit Workout For time: 600m Run 15 Ground-to-Overhead 60/40 30 Handstand Pushups 400m Run 10 Ground-to-Overhead 60/40 20 Handstand Pushups 200m Run 5 Ground-to-Overhead 60/40 10 Handstand Pushups Time Cap: 20 Minutes

WOD 02.10.

Di 02.10 Warm-Up 4 Rds: 10 Plate Ground-to-Overhead 10 Jumping Squats 3-5 Reps of Strict Pullups + Strict Toes-to-Bar 10 Samson Stretch 10 Burpees Strength Clean & Jerk 1-1-1-1-1 CrossFit Workout For time: 1000m Row 50 Pullups 40 Box Jumps 24/20 30 Push Jerks 60/40…

WOD 01.10.

Mo 01.10. Warm-Up Run 400m / Row 500m / Bike 25 Ca 5Rds of: 3 Strict Pullups 7 Hindu Pushups 10 Walking Lunge Steps Strength Back Squat 3 x 5 CrossFit Workout 3RFT: 50 Double Unders 25 Power Snatch 30/20 25 Pistols Time Cap: 15…