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KONTAKT
1190 Wien
E: info@crossfitarch.com
Telefonzeiten Mo – Fr von 09:00-18:00 Uhr
T: +43 (1) 3616 800
Rezeptionszeiten:
Mo – Do 10:00 – 11:00 & 17:00 – 19:00
Fr 10:00 – 11:00 & 16:00 – 18:00
Menü
WOD
strength
5x every 90“ 3 back squats
5x every 90“ 2 back squats
@80% of 1RM
metcon
Quaterfinal Workout
4 rounds for max reps of:
1 minute of snatches (61/38kg)
1 minute of rowing for calories
1 minute of dumbbell box step-ups (2x 22,5/15kg)
1 minute of rest
ENDURANCE
36′ emom
40“ work/20“ rest
1: cal echo bike
2: double unders
3: single leg v-ups
4: single arm kb push press (16/12kg)
5: d-ball to shoulder
6: rest
WOD
gymnastics
12′ emom
1: X kipping pull ups
2: X strict hspu
3: rest
X is a number of reps you can perform every minute for 4 rounds; the goal is to hit exactly the same amount every round
metcon
12′ amrap
10 hand release ush ups
15 kb swings (24/16kg)
20 air squats
ENDURANCE
4 rounds
4′ amrap
30 cal row
30 wallball shots 9/6kg
2′ rest
4′ amrap
20 burpee box jumps
40 abmat sit ups
2′ rest
POWERLIFTING
WOD
Benchmark Wednesday
„Nancy“
4 rounds for time
500m run
15 overhead squats (42/29kg)
ENDURANCE
40′ amrap
30 air squats
20/15 cal erg
30 alt lunges
20/15 cal erg
30 v-ups
20/15 cal erg
30 double db deadlift (2×22,5/15kg)
20/15 cal erg
60 double unders
20/15 cal erg
WOD
strength
5x every 90“ 3 front squats
5x every 90“ 2 front squats
@80% of 1RM
metcon
Quaterfinal Workout
3 rounds for time
50 wallball shots 9/6kg
50 burpee box jump over
TC 20′
ENDURANCE
40′ amrap
teams of 2
100/85/70 cal erg
100 sit ups
100 kb swings (24/16kg)
100 empty bb floor press
WOD
gymnastics
12′ emom
1: X kipping t2b
2: X double unders
3: rest
X is a number of reps you can perform every minute for 4 rounds; the goal is to hit exactly the same amount every round
metcon
for time
10-9-8-…1
strict pull ups
deadlift (80/55kg)
ENDURANCE
workout flow
1′ partner a/ 1′ partner b
8′ emom
max cal row
into
8′ emom
max wallball shots 9/6kg
into
8′ emom
max weighted box step ups (24/16kg kb)
into
8′ emom
max cal echo bike
into
8′ emom
max single arm devls press (1×22,5/15kg)
WOD
Saturday Madness
TEAM WOD
teams of 3
12′ amrap
partner a) max cal erg
partner b) one round of:
-12 box jump over
-12 alt db snatches (22,5/15kg)
partner c) rest
2′ rest
12′ amrap
partner a) max cal erg
partner b) one round of:
-12 wallball shots 9/6kg
-36 double unders
partner c) rest
2′ rest
12′ amrap
partner a) max cal erg
partner b) one round of:
-2 wall walks
-12 burpees
partner c) rest
1190 Wien
E: info@crossfitarch.com
Telefonzeiten Mo – Fr von 09:00-18:00 Uhr
T: +43 (1) 3616 800
Rezeptionszeiten:
Mo – Do 10:00 – 11:00 & 17:00 – 19:00
Fr 10:00 – 11:00 & 16:00 – 18:00
Heiligenstädterstraße 31, 1190 Wien
