We are gearing up for our next 101 course.
If you are interested please email us: info@crossfitkaiserslautern.com
It will begin 10 July and run through 02 August. Classes will run Monday and Wednesday evenings from 1800-1930.
Next 101 Introduction Course
We are gearing up for our next 101 course.
If you are interested please email us: info@crossfitkaiserslautern.com
It will begin 1 May and run through 24 May. Classes will run Monday and Wednesday evenings from 1800-1930.
24 Mar 17
Warm up
2 rounds
2min Row/AD
15 Russian KB Swing
10 Air thruster
5 OHS
WOD
Partner WOD
20min AMRAP
15/12 Cal Row
15 MED Ball Clean
10 Push up
5 Ring Dip
Each athlete will complete the whole round before the other starts
Post WOD
Spend the remaining time working on the movements for 17.5
23 Mar 17
Warm up
2min Row/AD at a SLOW PACE
slowly do the following
15 Goblet squat
10 Push up
5 OHS
1:30 Row/AD at a moderate pace
REPEAT the after row work
1min Row/AD at a fast pace
REPEAT the after row work
WOD
21-15-9 NOT FOR TIME but for quality of movement.
Strict Pull-up
Bench Press 155/105 lbs
Double KB/DB Front Squat 53/35
After WOD
Foam roll quads and lats
22 Mar 17
Warm up
3 rounds with an empty bar
7 Deadlift
7 hang power clean
7 Push press
7 Back Squat
7 Good morning
7 Ring row
WOD
10 Hang Squat Cleans, 95/65
30 DU or 2 singles and 1 DU attempt x 10
10 Hang Squat Cleans, 115/75
30 DU or 2 singles and 1 DU attempt x 10
10 Hang Squat Cleans, 135/95
30 DU or 2 singles and 1 DU attempt x 10
10 Hang Squat Cleans, 155/105
30 DU or 2 singles and 1 DU attempt x 10
POST WOD
Foam roll Quads for 2-3 minutes
21 Mar 17
Warm up
9min EMOM
1 Jump rope
2 Air Squat
3 DB press
WOD
20min AMRAP
250M Row
20 Abmat situps
10 Push ups
5 Strict pull ups
POST WOD
Accumulate the following
2min Plank hold – can use rings or parallettes
1min Hollow Hold
1min L Sit
20 Mar 17
Warm up
3-5min Row/AD
Sampson stretch 2-3 times ea side
then
3 rounds
10 cal row
7 PVC Pipe press
7 roll to V sit
7 Toe grab and raise
Warm up your movements for the WOD
WOD
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
RX
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
Scaled: (Ages 16-54)
Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and
perform hand-release push-ups
Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and
perform hand-release push-ups
17 Mar 17
Warm up
Coaches choice
WOD
3 rounds for time of:
Run, 400 m
21 Kettlebell Swings 53/35
12 Pull-ups
After WOD
Practice 17.4 movements…and some Hollow Holds 🙂
16 Mar 17
Warm up
3 rounds
200m Jog*
15 Russian KB swing
10 Strict KB press
5 Inch worms
Add 100m each round
WOD
4RFT
400M Run
15 STOH 115/75
15 DL 115/75
*watch you back on these do not get lazy and hit crappy positions
Post WOD
3×12 Hammer Curl
3×12 Ring Dips
3×3 weighted pull ups or Negatives
15 Mar 17
Warm up
3 rounds
200m jog**
10 Burpee
10 DB Squats
10 DB Push press
ADD 100M EACH ROUND
WOD
10min
Thruster 95/65
HSPU
2,4,6,8…Climbing
Rest 10 min
12min
40 Cal Row
30 Wall ball
20 Box jump
Post WOD
3×10 OHS with empty bar
3×10 Shoulder press with empty bar
