Unsere Workouts nach Datum sortiert

Workout Of The Day

Hier findest du unsere Workouts nach Tagen sortiert. So kannst du dir schon vorab ansehen, was dich in unseren Stunden erwartet! Du findest unsere Workouts ab sofort auch in der SugarWOD App (iOS / Android) und mittels “WODs” Button links unten auf unserer Homepage.

Friday, Mar 5, 2021




HomeWOD 5.3.2021

CFA HomeWOD 5.3.2021



Warm up
3 rounds

10/10 passthroughs with broomstick
30" lizard pose each side
10 deep squat progressions
10 wall squats


Part A
5 sets of

5 pause OH squats with a 3 sec pause in squat pos. (use broomstick)
3/3 1-arm-DB-(or object) OH squat

(log load of 1-arm-OH-squat for each set)


Part B
For time:

10-8-6-4-2-4-6-8-10
OH lunges each side
burpees over the object


Thursday, Mar 4, 2021




HomeWOD 4.3.2021

CFA HomeWOD 4.3.2021



Warm up
40"on/20"off for 2 rounds

inchworm (walks)
t-spine pulses
deep squat progressions
reverse flys hold 3"


Part A
Every 90" for 5 rounds

odd: 20" nose-to-wall HS hold + 10 shoulder taps
even: 10/10 bulgarian split squats


Part B
EASY MARY

AMRAP20

5 HSPU
10 pullups/table rows/bent over rows
25 airsquats


Wednesday, Mar 3, 2021




HomeWOD 3.3.2021

CFA HomeWOD 3.3.2021



Warm up
EMOM12

1: 5 around the world
2: 10 YTW
3: 15 air squats
4: 10 strict presses


WOD
AMRAP10
15 t2object
30 thruster
45 Double Unders/90 SUs/45 Jumping Jacks


Midline
3 sets of
10 side plank reach through
20 superman punches
30" hollow hold
rest 30 sec


Tuesday, Mar 2, 2021




HomeWOD 2.3.2021

CFA HomeWOD 2.3.2021



Warm up
AMRAP8

8/8 halos
8 bear rolls
20 mountainclimber
20" supine plank hold


Part A
EMOM 12

1: 10 1arm strict presses right arm (2" neg)
2: 10 1arm strict presses left arm (2" neg)
3: 20" L-Sit hold


Part B
5 Rounds for Total Reps in 19 minutes
1 minute jumping squats
1 minute Chair Dips
1 minute Burpees
1 minute Rest


Monday, Mar 1, 2021




HomeWOD 1.3.2021

CFA HomeWOD 1.3.2021



Warm up
Warm up:
30“on/10“off for 3 rounds
Shoulder taps
Reverse snow angels
Scapula pushups
1+1/2 air squat


Part A
A.
5 sets
5 table rows 2121
5 deficit push ups
rest 45 sec.


Part B
B.
For time:
6 rounds of
20 air squats
10 HR pushups
20 lunges
10 box jumps/tuck jumps


Sunday, Feb 28, 2021




Restday

RESTDAY
take a full rest day

or

work on mobility

or

go for a run/walk/hike


Saturday, Feb 27, 2021




HomeWOD 27.2.2021

CFA HomeWOD 27.2.2021



Warm up
1 min each station for 3 rounds

alt. perfect stretch
wall squats
yoga push ups
wall walks


Part A
3 x Tabata:
1: alt. single leg v-ups
2: hand plank reach through
3: side plank (elbow) hip drops


Part B
AMRAP 15:
10-20-30-40-...
ground to overhead
alt. OH lunges
HR push ups


Friday, Feb 26, 2021




HomeWOD 26.1.2021

CFA HomeWOD 26.2.2021



Warm up
Tabata: good mornings/romanian DL
Tabata: single leg roman. DL - switch legs each intervall
Tabata: single arm strict press - switch legs each intervall


OH NO CURTIS P
For Time
100 Curtis P's
One "Curtis P" complex is comprised of one Power Clean, one Lunge (each leg), and one Push Press.




» Komplettes Workout Archiv

CrossFit  ARCADIUM

Grenzgasse 111/9/6/EG/1 – Halle 1
2340 Mödling

+43 660 1992839
office@crossfitarcadium.at