“Then the Grinch thought of something he hadn’t before! What if Christmas, he thought, doesn’t come from a store. What if Christmas…perhaps…means a little bit more!” – Dr. Seuss

The whole CrossZone Team is wishing you all Merry Christmas and beautiful days with your friends and family.

Montag

24/12/2018

wod
„12 days of christmas“
-1 wallwalk
-2 strict pull ups / bar muscle ups
-3 clapping push ups
-4 goblet squats
-5 burpees
-6 alternating kb snatches
-7 toes to bar
-8 kb thruster
-9 ring rows
-10 kb swings
-11 box jumps/steps
-12 kb overhead walking lunges

Start with 1 wallwalk, then 1 wallwalk
and 2 pull ups. Followed by 1 wallwalk, 2 pull ups
and three clapping push ups.
Continue this pattern until you reach 12 kb overhead walking lunges.

MERRY CHRISTMAS to you,
your friends and families!

Dienstag

25/12/2018

wod
all wods at CrossZone 1010,
Fischerstiege 9, 1010

teams of 2 for time:
100-80-60-40-20
-db/kb snatches
after every round 20 synchro burpees

finisher
in teams of 2 for time:
-160 push ups
i go, you go

Mittwoch

26/12/2018

wod
all wods at CrossZone 1010,
Fischerstiege 9, 1010

5 rounds for time
-20 pull ups
-30 push ups
-40 sit ups
-50 airsquats
3′ rest

Donnerstag

27/12/2018

wod
all wods at CrossZone 1010,
Fischerstiege 9, 1010

fight gone bad style
5 rounds of 1′ amrap per exercise
1st- kb sumo deadlift high pull
2nd- box steps
3rd- wallball shots
4th- burpees
5th- sit ups
then 1′ rest after a full round

 

Freitag

28/12/2018

wod
all wods at Crossfit Viertel Zwei,
Trabrennstraße 2c, 1020

teams of 3 –  for time:
-150 burpee box steps
-100 pull ups/ring rows
-75 thruster
18′ timecap then
-75 burpee box steps
-100 pull ups/ring rows
-150 thruster
18′ timecap

 

Samstag

29/12/2018

wod
all wods at Crossfit Viertel Zwei,
Trabrennstraße 2c, 1020
for time:
42-30-18
-goblet squats
-kb one arm shoulder to overhead
3′ rest
21-15-9
-kb russian swings
-toes to bar
3′ rest
15-12-9
-kb russian swings
-goblet squats
-toes to bar
-shoulder to overhead

assistance
3 rounds of 40“work/ 20“ rest
-1st: pull up hold (high position)
-2nd: hollow to arch roll
-3rd: strict toes to bar

Sonntag

30/12/2018

wod
all wods at Crossfit Viertel Zwei,
Trabrennstraße 2c, 1020

teams of 3 – 30′ amrap:
A -30 wallball shots
B -15 burpees
C -20 push ups
you are allowed to change when all 3 have  completed their reps

finisher
teams of 3 – for time
A: wallsit
B: hollow hold
C: 30 russian twists/20 lunges
same pattern as in the workout before