Sammelaktion erfolgreich!

Raise some weights
Aloha Team
Gestern Samstag sind bei unserem Spenden-WOD über CHF 4‘000 zusammen gekommen – alles Dank der sehr geilen CrossFit-Community in der Region – Hammer!
 
Hier die Workouts für die kommende Woche:
 
Montag, 27.01.2020
Build to a Heavy Complex:
1 Power Clean
2 Front Squats
3 Push Jerks
For Time:
10 Power Cleans 70/50
50 Air Squats
10 Front Squats 70/50
50 Air Squats
10 Push Jerks 70/50
50 Air Squats
 
Dienstag, 28.02.2020
AMRAP 15:
Buy-In: 100/80 Air Bike or Row
Directly Into...
Max Rounds:
8 Burpee Box Jumps (24/20)
8 Chest to Bar Pull-ups
 
Mittwoch, 29.02.2020
AMRAP 5:
60 Back Step Lunge (Body Weight)
50 AbMat Sit-Ups
Max Calorie Row or Air Bike
Rest 5 Minutes
AMRAP 5:
30 Dumbbell Back Step Lunge (22.5/15)
50 AbMat Sit-ups
Max Calorie Air Bike / Row
Rest 5 Minutes
AMRAP 5:
60 Back Step Lunge (Body Weight)
50 AbMat Sit-ups
Max Calorie Row / Air Bike
 
Donnerstag, 30.01.2020
Teams of 3:
For Time (25 Minute Cap):
50 Bench Press (50/40)
50/35 Calorie Air Bike
50 Deadlifts (70/50)
50/35 Calorie Air Bike

50 Bench Press 60/40
50/35 Calorie Air Bike
50 Deadlifts 80/60
50/35 Calorie Air Bike

50 Bench Press 70/50
50/35 Calorie Air Bike
50 Deadlifts 100/70
50/35 Calorie Air Bike
 
Freitag, 31.01.2020
Build to a Heavy Complex:
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch
AMRAP 15:
60 Double Unders
20 Toes to Bar
10 Hang Squat Snatches 60/40
 
Sonntag, 01.02.2020
Push Press
Build to a Heavy Set of 3
For Time:
21 Push Presses 40/30
5 Rounds of "Cindy"
15 Push Presses 40/30
3 Rounds of "Cindy"
9 Push Presses 40/30
1 Round of "Cindy"
 
1 Round of Cindy:
5 Pull-Ups
10 Push-Ups
15 Air Squats