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!

WOD Sumo Deadlift 3-3-3-3-3 Split jerk 1-1-1-1-1-1-1

WOD Complete as many rounds as possible in 20 minutes of: 10 burpee pull-overs 30 squats 60 seconds of handstand hold This is a static handstand hold, not a walk. Only count time while the hands are stationary. If needed, use a wall. Post rounds completed to comments.

WOD „EVA“ Run 800 meters KB swing 30 32#/24# Pull up 30 FT

REST DAY

WOD Strength: 1.snatch: heavy single 2. cln and jerk: heavy single 3. GHD – Sit ups, what is possible CrossFitters Strength: Oly WOD WC Six rounds for time of:
 30 Squats 
135 pound Power clean, 19 reps
 7 Strict Pull-ups
 Run 400 meters Post time to comments.

WOD Strength: 1) Muscle snatch – Work up to a max for the day 2) Deadlift (standing on a box) – 5 sets x 5 reps (Increase the weight each round) 3) Snatch Push press – 5 sets x 5 reps (Increase the weight each round) Wod 7 rounds of: 7x burpees 1x rope climb, […]

WOD Strength: 1. snatch: work up to 80%x1x5 2. cln and jerk: work up to 80%x1x5 3. weighted sit ups x 50. Wod 1) Complete 2 rounds of: 100x double unders 50x DB thrusters (35#/25#) 25x toes to bar

WOD 4 x 400m sprints (Rest 60 seconds between sprints). Strength: 1) Front squat – 10 sets x 3 reps @ 75% 1 RM Core: 1) 3 rounds – 15x T2B, 30 arch rocks Rest till the Wod begins Wod „Donny“

WOD Strength: 1.Clean and jerks: work up to 80%x1x5 2. Perform 100% of your best clean 1-1-1-1 3. Box jumps 10 – 30 inch Wod 1) Complete 3 rounds for time of: 30x wallball 15x power clean (135#/95#) 10x burpee

WOD Strength: 1) Back squat: 3 reps x 10 sets @ 75% 1 RM Rest till the Wod begins Wod 1) FT 20x front squat (185#/125#) 30x box jumps (24in/20in) 40x toes to bar 50x calories on rower *Rest 3-5 minutes then, 2) Complete tis ecercises ft: 30x muscle ups, if you can’t do MU’s, […]

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