Dear Athletes,

 

The workout of the day will no longer be posted here. You can find it in the SugarWOD. If you are a CrossFit Kreis 9 member please get your access code from our FB group or via email from office@crossfitkreis9.ch. 

https://www.sugarwod.com

WOD 14.9.2017

A. Hang clean:

3-3-3-3-3

 

B. For time:

18-15-12

Burped box jump overs 

Hang squat cleans 95/65 lbs

 

TC. 8 min.

Rest until 10 min. and then repeat the workout (TC for repeat 12 min.).

 

WOD 13.9.2017

All levels Gymnastics

 

A. 10 min EMOM

5 pull-ups + 5 ring rows

 

B. 10 min freestanding handstand practice

 

C. 4 rounds of:

40s hollow hold

20s rest

40 handstand hold

20s rest

40s passive hang

20s rest

40s top of dip hold

20 rest

 

 

All levels Conditioning:

40 min EMOM:

1. min row/AB/Ski Erg

2. Burpees

3. alternate each time between KB Swing (24/16kg) and DU

4. rest

 

Advanced Class:

A. 10min EMOM

5 pull-ups + 5 ring rows

 

B. 30 rounds for time:

1 MU

3 Burpee Box jump

5 Meters handstand walk

 

C. 3 rounds:

40s hollow hold

20s rest

40s passive hold

20 rest

 

 

WOD 12.9.2017

A. Back squat for load:

1. 1x 10 

2. 1x 5

3. 1x 3

4. 1x 1

5. 1x 1

6. 1x 1

7. 1x 3

8. 1x 5

9. 1x 10

 

*** Start at about 50%. Sets 7, 8, and 9 have to be done with more weight than 1, 2 and 3. ***

 

B. AMRAP 10 min.:

5 DB Snatches right 50/30 lbs

5 DB OHS's right

5 DB Lunges right

5 DB Snatches left

5 DB OHS's left

5 DB Lunges left

 

 

WOD 11.9.2016

"Eva"

5 Rounds for time:

800 m Run

30 KB swings 32/24 kg

30 Pull-ups