Workout of the Day

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Was ist gerade los bei CrossFit Kader? Hier siehst du unser tägliches Workout of the Day und natürlich die CrossFit Kader Ranglisten. Lust dich mit anderen motivierten CrossFitlern zu messen? Dann werde Teil von CrossFit Kader Essen und sei beim nächsten WOD mit dabei!

A: WOD 21 – 15 – 9 REPS OF: KB SNATCHES L/R, 24KG / 16KG PULL-UPS REST 5 MIN. AFAP: 400 METER FARMER’S WALK, 2X24KG / 16KG B: CORE RUSSIAN TWIST WITH MEDBALL MEDBALL SITUPS

A: STRENGTH SHOULDER PRESS WARM-UP: 40% X 5 / 50% X 5 / 60% X 5 WORKING SETS: 70% X 3 / 80% X 3 / 90% X 3+ B: WOD MICHAEL 3 RFT: RUN 800 METER 50 BACK-EXTENSIONS 50 SIT-UPS REST 5 MIN. COE 10 RFT: 10 THRUSTER, 95# / 65# 10 RING PUSH-UPS

A: STRENGTH DEADLIFT WARM-UP: 40% X 5 / 50% X 5 / 60% X 5 WORKING SETS: 70% X 3 / 80% X 3 / 90% X 3+ B: WOD AFAP: 25 GHD SIT-UPS 1 MUSCLE-UP 20 GHD SIT-UPS 2 MUSCLE-UPS 15 GHD SIT-UPS 3 MUSCLE-UPS 10 GHD SIT-UPS 4 MUSCLE-UPS 5 GHD SIT-UPS 5 […]

WOD: DIANE 21 – 15 – 9 REPS OF: DEADLIFT, 225# / 155# HSPU REST 5 MIN. ANNIE 50 – 40 – 30 – 20 – 10 REPS OF: SIT-UPS DOUBLE-UNDERS

A: STRENGTH BENCH PRESS WARM-UP: 40% X 5 / 50% X 5 / 60% X 5 WORKING SETS: 70% X 3 / 80% X 3 / 90% X 3+ B: WOD PANIC BREATHING IN TEAMS OF 2: ROW 500 / 400 / 300 / 200 / 100 METERS * PARTNER 1 ROWS, WHILE PARTNER 2 […]

A: STRENGTH BACK SQUAT WARM-UP: 40% X 5 / 50% X 5 / 60% X 5 WORKING SETS: 70% X 3 / 80% X 3 / 90% X 3+ B: WOD HELEN 3 RFT: RUN 400 METER 21 KB SWINGS, 24KG / 16KG 12 PULL-UPS REST 5 MIN. JACKIE AFAP: ROW 1,000 METER 50 THRUSTER, […]

REST DAY

WOD: MURPH AFAP: RUN 1 MILE 100 PULL-UPS 200 PUSH-UPS 300 AIR SQUATS RUN 1 MILE *IF YOU GOT A 20# BODY-ARMOUR, WEAR IT!

A: STRENGTH SHOULDER PRESS WARM-UP: 40% X 5 / 50% X 5 / 60% X 5 WORKING SETS: 65% X 5 / 75% X 5 / 85% X 5+ B: WOD FILTY FIFTY AFAP: 50 BOX-JUMPS, 24“ /20“ 50 JUMPING PULL-UPS 50 KB SWINGS, 16KG / 12KG 50 WALKING LUNGE STEPS 50 K2E 50 PUSH […]

A: STRENGTH DEADLIFT WARM-UP: 40% X 5 / 50% X 5 / 60% X 5 WORKING SETS: 65% X 5 / 75% X 5 / 85% X 5+ B: WOD THE CHIEF AMRAP 3 3 POWER CLEAN, 135#/ 95# 6 PUSH-UPS 9 AIR SQUATS REST 1 MIN. REPEAT FOR A TOTAL OF 5 TIMES C: […]

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