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So far CFZ - CFL Administrator has created 1200 blog entries.

Mittwoch, 20. Juni 2018

A: 8/8 - 8/8 - 8/8 - 8/8 DB Reverse Lunge to Romanian Deadlift Start every  3min B: 5 rounds for time of: Row 300m 20 Goblet Squats (heavy) 10 DB Power Cleans (heavy) rest 2mins between rounds OLYMPIC WEIGHTLIFTING WOD A: Within 12min find your 3RM Hang Squat Clean B: Barbell Cycling: 10-8-6-10-8-6 reps

20. Juni 2018|

Dienstag, 19. Juni 2018

A: 12min to find your 1RM (both arms) of Turkish Get-up (Barbell, KB or DB) B: 3 rounds for time of: Run 200m 20 Sumo Deadlifts @ Moderate Weight 20 Box Jumps 20 Sumo Deadlifts @ Moderate Weight 20 T2B Rest 90sec. Between rounds.

19. Juni 2018|

Montag, 18. Juni 2018

A: 8-8-8-8-8 (Speed) Back Squats @00X1 Moderate load. Focus on speed! Start every 3min. B: AMRAPs in 1min of: 1) Power Snatch @ LIGHT WEIGHT 2) Box jumps 3) Push press @ LIGHT WEIGHT (same as 1) 4) Row Go hard on each Minute. Rest 15sec. between AMRAPs. Rest 2min. AMRAP in 6min of: 8

18. Juni 2018|

Samstag, 16. Juni 2018

A: Front Squat 10 - 5 - 10 - 5 B: Tabata: Squat Clean, Moderate Weight C: “Karen” 150 Wall ball shots, 9/7 kg

16. Juni 2018|

Freitag, 15. Juni 2018

A: „CrossFit Regional 2018: EVENT 4“ For time: 2 Rounds: 10 Snatches (Heavy) 12 Bar facing burpees Then: 2 Rounds: 10 Snatches (Moderate) 12 Bar facing burpees B: EMOM for 8 min: 6/6 Bulgarian split squats with 2 kettlebells in front rack 6 Bar dips

15. Juni 2018|

Donnerstag, 14. Juni 2018

A: 3 Rounds: 8/8 Single arm half kneeling kettlebell bottom up press 60s Rest 45s/45s Side plank Hold 60s Rest 8 Bent over barbell row @ 2111 60s Rest B: 32 Sets (20s on/10s off): 1: Double Unders 2: Box Jumps 3: GHD Sit-ups 4: DB Push & Pull OLYMPIC LIFTING: A: 4x Every 3

14. Juni 2018|

Körperzusammensetzungs Analyse

TEST - TRAIN - RETEST Die Technologie von InBody beruht auf einer Weiterentwicklung des traditionellen BIA Verfahrens, mit welcher die Körperzusammensetzung (Wasser-, Muskel-, Fettanteil) detailliert bestimmt wird. Diese Messgenauigkeit ist einzigartig - ohne Einfluss statistischer Hilfsfaktoren wie Alter, Geschlecht oder Körpertypen. Schnelle und praktische Körper-Analyse in nur einer Minute! Die Analyse-Ergebnisse werden einfach und übersichtlich

13. Juni 2018|

Mittwoch, 13. Juni 2018

A: DB Benchpress (Single arm, alternating) 10/10 - 10/10 - 10/10 B: „CrossFit Regional 2018: EVENT 5“ 4 Rope climbs 16 Thrusters 3 Rope climbs 12 Thrusters 2 Rope climbs 8 Thrusters C: 3 Sets: 200m Run Rest 1:1 OLYMPIC LIFTING: A: 4x Every 3 min 5x Squat clean B: 7x Every 3 min 2x

13. Juni 2018|

Dienstag, 12. Juni 2018

A: 10 min AMRAP: 20 Double unders 15 Kettlebell swings 10 Toes to bar 4 min Rest 10 min AMRAP: 12/10 cal Row 10 Jumping lunges (total) 10 Push ups 4 min Rest 10 min AMRAP: 400m Run 10 Burpees 15 Sit ups

12. Juni 2018|

Montag, 11. Juni 2018

A: Every 90sec. for 15 Min. 1 Power clean + 1 Front squat + 1 Jerk: B: 2 Rounds: 800m Run 40 Wall balls 20 Dumbbell snatches

11. Juni 2018|