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1190 Wien
E: info@crossfitarch.com
Telefonzeiten Mo – So von 09:00-19:00 Uhr
T: +43 (1) 3616 800
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WOD
strength
7′ emom
-6 front squat
metcon
20 rounds for time
-1 double db devils press
-2 double db thruster
-4 box jumps
ENDURANCE
5 rounds for time
-25 cal row
-25 wall ball shots
-25 burpees
-25 v-ups
90“ rest
TC 45′
BASIC
modul V – kettlebells
WOD
gymnastic strength
12′ emom
30“ on/ 30“ rest
1: ring support hold
2: ring row/chin up hold
3: wall facing handstand hold
metcon
6 rounds for time
-500m row/erg
-25 air squats
ENDURANCE
teams of 2
40‘ amrap:
-100 sync goblet squats
-100 cal erg
-100 burpees
-100 sync kb snatches
rest of time: max cal erg
-5 synchro burpees
BASIC
modul I – squats
WOD
strength
7′ emom
-6 deadlifts
metcon
intervals
4 rounds
2′ amrap
-12/10 cal erg
-10 push ups
-8 down ups
2′ rest
ENDURANCE
6 rounds for time:
-10 box jumps
-20 kb goblet squats
-30 kb swings
-40 sit ups
-50 double unders
2′ rest
BASIC
modul II – presses
WOD
strength
7′ emom
-6 push press
metcon
for time:
10-9-8-7-…1
-thruster
-kipping pull ups
ENDURANCE
7 rounds
2′ amrap
-15/12 cal erg
-10 double db lunges
-10 v-ups
1′ rest
2′ amrap
-15/12 cal erg
-10 double db shoulder to overhead
-10 burpees
1′ rest
BASIC
modul III – basic lifts
WOD
skill
squat clean
10′ emom
-1 squat clean
metcon
12′ amrap
-6 deadlifts
-5 hang power cleans
-4 shoulder to overhead
-10 lateral burpees
ENDURANCE
42′ emom
1: 12/10 cal erg
2: 16 alt. lunges
3: 20 v-ups
4: 12/10 cal erg
5: 8 db snatches + 8 burpees
6: 16 knee raises
7: rest
WOD
strength
7′ emom
-6 strict pull ups
metcon
3 rounds
4′ amrap
-99 double unders
-33 wall ball shots
-max rep weighted box step ups
1′ rest
ENDURANCE
teams of 2 – i go you go
20′ amrap
-15 wall ball shots
-9 burpees to target
change after full rounds
directly into
20′ amrap
-15 alt. db snatches
-9/9 db overhead lunges
change after full rounds
WOD
team workout
teams of 2
30′ amrap
-40 cal erg
-30 single arm devils press (15kg)
-20 sync. abmat sit ups
-10 wall walks
sunday pump
4 rounds
20 bicep curls
20 banded tricep extensions
rest as short as possible
BASIC
modul IV – gymnastics
1190 Wien
E: info@crossfitarch.com
Telefonzeiten Mo – So von 09:00-19:00 Uhr
T: +43 (1) 3616 800
Heiligenstädterstraße 31, 1190 Wien
