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So far CFZ - CFL Administrator has created 1088 blog entries.

Dienstag, 20. Februar 2018

COACH STEFAN'S BIRTHDAY WOD Buy-in: In Teams of 2, AMRAP in 2min of: 2-for-1 Wall-balls Then immediately: In Teams of 2, AMRAP in 36 Min: 38 KB Snatches, 24/16kg 38 Burpees Box Jumps 38 Hang Power Snatches, 40/30kg 38 Row (cals) 38 Sumo Deadlift High-Pulls, 40/30kg 38 Push-ups 38 Inv. Burpees

19. Februar 2018|

Montag, 19. Februar 2018

A: Every 2 Min. for 12 min: Power snatch + Overhead squat + Squat Snatch (2sec hold in bottom position) B: 15 Min. AMRAP 12/9 cal Row 9 Kettlebell Swings, 16/12 Kg (Advanced: 9 Chest2Bar Pull ups) 9 Overhead Squats, 35/20 Kg

19. Februar 2018|

Samstag, 17. Februar 2018

A: Sumo Deadlift 5-5-5-5-5 Start every 3min. B: AMRAP in 12 minutes of: 20 (abmat) Sit-ups / Scale up for advanced: GHD Sit-ups 10 left-arm overhead walking lunges 10 right-arm overhead walking lunges Men: 25kg Women: 15kg

17. Februar 2018|

Join our Head Coach Stefan @ Fitness Holiday

Like last year our Head Coach Stefan will be part of the Coaching Staff in this year's Fitness Holiday Camp on Mallorca. If you want to join, there are still a few open spots left! Date: 20. - 27. Mai 2018 Registration: https://www.fitnessholiday.ch/angebote/

16. Februar 2018|

Freitag, 16. Februar 2018

A: Shoulder press 1-1-1-1-1 reps Push press 1-1-1-1-1 reps Push jerk 1-1-1-1-1 reps Try to increase the load on each of the 15 reps. Do it as EMOM. B: "CrossFit Games Open 16.3" Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 3 bar muscle-ups Men use 35kg Women

16. Februar 2018|

Donnerstag, 15. Februar 2018

A: Within 10min find your 3RM Thruster B: "CrossFit Games Open 12.3" Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps, 60/45cm box 55/35kg pound Push press, 12 reps 9 Toes-to-bar OLYMPIC WEIGHTLIFTING WOD A: Power Snatch 10-10-10-10 (TnG) Start every 3min. B: Snatch Pull 3-3-3-3-3 (reset after every

15. Februar 2018|

Ablauf/Schedule CrossFit Games Open 2018

Liebe Mitglieder Bald ist es soweit! In der Nacht auf den Freitag 23. Februar 2018 wird das erste Workout (18.1) angekündigt. Ihr könnt euch noch immer registrieren. Es freut uns sehr, dass sich schon über 40 Mitglieder (CFZ + CFL) dafür angemeldet haben! Das wird GROSSARTIG! Wie auch letztes Jahr werden die Workouts jeweils zu

24. Februar 2017 - 27. März 2017

Mittwoch, 14. Februar 2018

A: Chinese Barbell Row 4x10 B: For time: 30 overhead walking lunges, 20/15kg Plate 30 knees-to-elbows 30 sit-ups 30-cal. row 30 sit-ups 30 knees-to-elbows 30 overhead walking lunges, 20/15kg Plate OLYMPIC WEIGHTLIFTING WOD A: Power Snatch 10-10-10-10 (TnG) Start every 3min. B: Snatch Pull 3-3-3-3-3 (reset after every rep) Start every 2:30min. Go heavy (more

14. Februar 2018|

Dienstag, 13. Februar 2018

A: AMMAP (as many meters as possible) in 5min of: Buddy Carry B: Team of 2 "T" 5 rounds for time of: 100-meter sprint 10 squat clean thrusters 15 kettlebell swings 100-meter sprint Men: 52,5kg and 2 pood Women: 35kg and 1.5 pood Start after each other (as a relay). Every member does 5 full

13. Februar 2018|

Montag, 12. Februar 2018

A: 6-6-6-6 "1 1/4" Back Squat Start every 2:30min. B: Muscle Clean 4-4-4-4-4 (TnG) Start every 2:30min. C: EMOM for 10min do: 1) 6 Squat Cleans (challenging weight) 2) 10 Bar facing Burpees OLYMPIC WEIGHTLIFTING WOD A: Power Snatch 10-10-10-10 (TnG) Start every 3min. B: Snatch Pull 3-3-3-3-3 (reset after every rep) Start every 2:30min.

12. Februar 2018|