Monday, 9/12
WOD:
AMRAP 20
Endurance / Bodyweight
WOD:
5 RFT
Tuesday, 10/12
Lift:
Push Press
WOD:
2x AMRAP 4
Endurance / Bodyweight
WOD:
35-30-25-20-15-10-5 Reps for Time
Foundation Weightlifting
Wednesday, 11/12
WOD:
"Straight 100." - For Time
- 20:00 Min Hard Cap -
Advanced Weightlifting
Gymnastics
Thursday, 12/12
WOD:
EMOM x16
Endurance / Bodyweight:
WOD:
AMRAP x 15 - Team of 2
Post WOD:
EMOM x9
Friday, 13/12
Lift:
Front Squat
WOD:
For Time
Saturday, 14/12
Team WOD:
Team of 3
* Athletes must rotate every 250 m
* Partner who is done with the Row has to complete 5 Up-Downs, 10 Hand Release Pushups & 15 Situps before Resting!
Sunday, 15/12
CLOSED!
Monday, 2/12
WOD:
"Rannie"
50-40-30-20-10 Reps for Time*
* 400m Run after every completed Round
** GHD Situps optional
Endurance / Bodyweight
WOD:
EMOM x12
Post WOD:
Tabata (8x 20 on / 10 off)
Tuesday, 3/12
WOD:
AMRAP 16
Endurance / Bodyweight
WOD:
2 x AMRAP 10
2-4-6-8-10... Reps *
* 100m Run after every completed Round
- Rest 5:00 -
Repeat in reverse order, starting with the highest number or Reps you hit in the 1st Round!
Foundation Weightlifting
Wednesday, 4/12
Lift:
Push Press
WOD:
For Time
Post WOD:
In Teams of 2 - For Time
Advanced Weightlifting
Gymnastics
Thursday, 5/12
WOD:
4 RFT
* Boxjumps increase by 10 every Round (5-15-25-35)
Endurance / Bodyweight:
WOD:
AMRAP 10
Post WOD:
2-3 Sets
Foundation Weightlifting
Friday, 6/12
Lift:
Front Squat
WOD:
"Point Break"
9-7-5-15-12-9 Reps for Time
Saturday, 7/12
CLOSED - CHRISTMAS PARTY TONIGHT!
ITS NOT TOO LATE TO SIGN UP!!
EVEN IF YOU HAVEN'T: SWING BY AND LETS ENJOY EACH OTHERS COMPANY! :)
Sunday, 8/12
CLOSED!
Monday, 25/11
Lift:
Push Press
WOD:
30-20-10 Reps for Time
* 10 T2B after every completed Set
Endurance / Bodyweight
WOD:
50-40-30-20-10 Reps
Tuesday, 26/11
Lift:
Power Clean
WOD:
E2MOM x 20
Endurance / Bodyweight
WOD:
E3MOM x 15 Min (5 Sets)
Foundation Weightlifting
Wednesday, 27/11
Lift:
Front Squat
WOD:
3 Sets
Advanced Weightlifting
Gymnastics
Thursday, 28/11
WOD:
"Georgie"
AMRAP 21
*BUY IN TO WORKOUT = 65 SITUPS
Endurance / Bodyweight:
WOD:
3 RFT
Friday, 29/11
WOD:
"Jana"
Buy-In = 200m Single Arm Farmers Carry
Into 5 Rounds
Buy-Out = 200m Single Arm FC
Post-WOD:
3 Sets
Saturday, 30/11
Team WOD
Team of 2 - For Time
*Partner 1 works while P2 rests. Complete in order.
*On the Row - mandatory switch every 200 m
CONCEPT 2 ROWING WORKSHOP
Workshop 1: 10 a.m. - 1 p.m. sold out
Workshop 2: 1:30 p.m. - 4:30 p.m. some spots are available - contact us for registration details.
Sunday, 1/12
OPEN GYM
Monday, 18/11
WOD:
5 RFT
BMU should not be Singles! If you can't string Reps = SCALE DOWN!
Endurance / Bodyweight
WOD:
3 Rounds for Reps
Tuesday, 19/11
Lift:
In 15 Min. build to
WOD:
1) E2MOM for 2 Sets
Rest 1:00 Min
2) E2MOM for 2 Sets
Rest 1:00 Min
3) E2MOM for 2 Sets
Endurance / Bodyweight
WOD:
AMRAP 15
Foundation Weightlifting
Wednesday, 20/11
Lift:
On a 20 Min. Running Clock build to
WOD:
EMOM x9
OPTIONAL: GHD-Situps instead of K2E
Advanced Weightlifting
Gymnastics
Thursday, 21/11
WOD:
For Time
20-15-10-5-5-10-15-20 Reps
Post-WOD:
On a 12 Min Running Clock
Endurance / Bodyweight:
WOD:
EMOM x20
Friday, 22/11
WOD:
"The Cali Bear"
Every 30 Sec. for 20 Minutes
Saturday, 23/11
Team WOD
"Team Kelly" - 4 RFT
- TC = 40 Min. -
Monday, 11/11
Lift:
On a 8:00 Min Running Clock build to
WOD:
"Donny"
21-15-9-9-15-21 Reps for Time
Endurance / Bodyweight
WOD:
50-40-30-20-10 Reps for Time
Tuesday, 12/11
Lift:
EMOM x14
*Build to Quality Weight
*Switch Arms every Minute
WOD:
3 RFT
Rest 2:00 Min between Sets
Endurance / Bodyweight
WOD:
For Time
Accumulate 500 Total Reps of the following exercises:
Foundation Weightlifting
Wednesday, 13/11
Lift:
3 x 5 Reps (same weight)
WOD:
"Jackie"
Advanced Weightlifting
Gymnastics
Thursday, 14/11
WOD:
AMRAP 21
Endurance / Bodyweight:
WOD:
For Time
Friday, 15/11
WOD:
"Helen" - 3 RFT
Post WOD:
5 Sets
REST AS NEEDED BETWEEN SETS
Saturday, 16/11
Team WOD
Team of 2 - For Time
Share anyway, non-working Partner does 3 Burpees every full minute!
Monday, 4/11
WOD:
22-20-18-16-14 Reps for Time
*200m Run or Bike (0.2 Miles) after every full Round
Endurance / Bodyweight
WOD:
"All-in"
4 Sets of
Rest 2:00
4 Sets of
GYMNASTICS
Tuesday, 5/11
Lift:
In a 15 Minute Window build to moderate-heavy
WOD:
3 RFT
Timecap = 9:00 Min
Endurance / Bodyweight
WOD:
AMRAP 15
Foundation Weightlifting
Wednesday, 6/11
WOD:
In Teams of 4 - Each Partner starts on one station, rotate during the Rest
Part 1: AMRAP 4
Rest 1:00 Min
Part 2: AMRAP 4
Rest 1:00 Min
Part 3: AMRAP 4
Rest 1:00 Min
Part 4: AMRAP 4
Advanced Weightlifting
Thursday, 7/11
WOD:
EMOM 24
Endurance / Bodyweight:
WOD:
AMRAP 10
Rest 3:00 Min
AMRAP 10
Friday, 8/11
WOD:
CrossFit Open 20.5
TBD
Saturday, 9/11
Team WOD
TBD
Open 20.5
Community Event @ CrossFit Duisburg
Sign up for free through this Link:
cfopenweek52019.wodifyarena.com
Monday, 28/10
WOD:
For Time
Endurance / Bodyweight
WOD:
EMOM x16
GYMNASTICS
Tuesday, 29/10
Lift:
On a 12 Minute Running Clock build to a heavy Set of
Bar comes from Ground!
WOD:
AMRAP 4
- Rest 2:00
AMRAP 3
Endurance / Bodyweight
WOD:
Team of 2 - AMRAP 8 (YGIG)
- Rest 2:00
Everybody works - EMOM x6
Foundation Weightlifting
Wednesday, 30/10
WOD:
Part 1:
12-9-6-3-6-9-12 Reps for Time
Part 2
Team of 2 - 125 Cal Row or Bike for Time
A works, B rests!
Advanced Weightlifting
Thursday, 31/10
Skill:
E2MOM x12
WOD:
AMRAP x16
Endurance / Bodyweight:
WOD:
EMOM x15
Friday, 1/11
Team WOD:
"Zachary Tellier" - Hero WOD
Team of 2 - For Time
Round 1
Round 2
Round 3
Round 4
Dear Members,
this is a tough Workout and it will leave you sore for at least a couple of days.
If you plan on doing the Open Workout tomorrow, please take today off!
Saturday, 2/11
Open 20.4
Community Event @ CrossFit 40477
Sign up for free through this Link:
cfopen-week42019.wodifyarena.com
Monday, 21/10
Lift:
Overhead Squat
WOD:
For Time
Endurance / Bodyweight
WOD:
EMOM x20
GYMNASTICS
Tuesday, 22/10
WOD:
E2MOM x24
Heavy Holds:
Endurance / Bodyweight
WOD:
AMRAP 20
Foundation Weightlifting
Wednesday, 23/10
Skill:
EMOM x15
WOD:
AMRAP 7
Advanced Weightlifting
Thursday, 24/10
WOD:
3 Sets for Quality
- 30 Min Hard Cap -
Endurance / Bodyweight:
WOD:
7 Sets
Friday, 25/10
WOD:
OPEN 20.3
TBA on Thursday! Page will be updated once announced!
Saturday, 26/10
Team WOD
TBA
Competition
TBA
CF OPEN 2020 (Sat, 26/10)
Im Rahmen unserer Open-Community Events sind wir heute zu Gast bei Simon, Tim und ihrer Box in Moers (CrossFit Moers / Tor 3)
Come join us! Anmeldung bei den CF Open NICHT ERFORDERLICH!
Simon and Tim of "CrossFit Moers Tor 3" are hosting us for the 3rd week of Open Workouts today. Come join us!
Officially signing up for the CF Open is not mandatory!
Monday, 14/10
Lift:
Push Press
WOD:
Every 4:00 for 4 Sets
Endurance / Bodyweight
WOD:
Team of 2
1) 6 Rounds
REST = 2:00
2) 4 Rounds
REST = 2:00
3) 2 Rounds
GYMNASTICS
Tuesday, 15/10
WOD:
EMOM x30
*Bar for the Squat comes from Ground!
** Static Hold Choices
Endurance / Bodyweight
WOD:
EMOM x21
Foundation Weightlifting
Wednesday, 16/10
Lift:
Power Snatch
WOD:
"Power Plus Amanda"
11 - 9 - 7 - 5 Reps for Time
Advanced Weightlifting
Thursday, 17/10
WOD:
In Teams of 2
AMRAP 15
- Rest 2:00
AMRAP 15
Endurance / Bodyweight:
WOD:
On a 5:00 Running Clock
Then AMRAP 10 (5:00 - 15:00)
Friday, 18/10
WOD:
OPEN 20.2
TBA on Thursday! Page will be updated once announced!
Saturday & Sunday, 19/10 + 20/10
Weightlifting Weekend Special
Alle Plätze ausgebucht!
Unser Open Gym Bereich wird an beiden Tagen für euch geöffnet sein, das DROPPEN JEGLICHER GEWICHTE DORT IST STRIKT VERBOTEN!
All spots booked!
Open Gym will be available both days, please note that DROPPING ANY WEIGHT IS NOT ALLOWED!
CF OPEN 2020 (Sat, 19/10)
Im Rahmen unserer Open-Community Events sind wir heute zu Gast bei Juan und The Old Man CrossFit in Mönchengladbach.
Come join us! Anmeldung bei den CF Open NICHT ERFORDERLICH!
Juan of "The Old Man CrossFit" in Mönchengladbach is hosting us for the 2nd week of Open Workouts today. Come join us!
Officially signing up for the CF Open is not mandatory!
Monday, 7/10
Lift:
Front Squat
WOD:
For Time
Endurance / Bodyweight
WOD:
3 RFT
GYMNASTICS
Tuesday, 8/10
WOD:
AMRAP 20
*plus 50m every Round
Endurance / Bodyweight
WOD:
AMRAP 20
Foundation Weightlifting
Wednesday, 9/10
Lift:
Power Clean
WOD:
"Eliza-Plus"
27-21-15-9 Reps for Time
Advanced Weightlifting
Thursday, 10/10
WOD:
EMOM x10
Rest 3:00 Min
EMOM x10
Endurance / Bodyweight:
WOD:
Every 2:30 for 6 Sets
Rest 1:00 Min between Rounds
Friday, 11/10
WOD:
OPEN 20.1
TBA on Thursday! Page will be updated once announced!
Saturday, 12/10
Team WOD
"Filthy 100" - Team of 2 for Time
CF OPEN 2020
Im Rahmen unserer Open-Community Events sind wir heute zu Gast bei Raphael und CrossFit Kleve.
Come join us! Anmeldung bei den CF Open NICHT ERFORDERLICH!
Sunday, 13/10
CLOSED!
Monday, 30/9
Skill & Strength:
EMOM x8
WOD:
3 Sets
4:00 Min on / 2:00 Min off
Endurance / Bodyweight
WOD:
4 Sets of 4 RFT
each Round has a 5 Min Cap
GYMNASTICS
Tuesday, 1/10
Lift:
Every 1:30 for 6 Sets
WOD:
AMRAP 16
Endurance / Bodyweight
WOD:
AMRAP 25
Foundation Weightlifting
Wednesday, 2/10
WOD:
"Death Row"
EMOM x20
Scale to a number you can finish in :45 Sec!
Note total reps!
Advanced Weightlifting
LIFTOFF OCTOBER 2019
Thursday, 3/10
Team - WOD
"Tag der deutschen Einheit"
Team of 3 - AMRAP 31
Once every Partner has completed one Round:
Endurance / Bodyweight:
WOD:
Triple AMRAP
AMRAP 8
- REST 2:00 Min
Friday, 4/10
Lift:
On a 10:00 Min Running Clock
WOD:
10 RFT
Saturday, 5/10
Team WOD
HERO - TEAM OF 3 - "JENKINS"
AMRAP 40
1 Person is working, split up any way
Sunday, 6/10
CLOSED!
TRAINING WEEK 2-12
Monday, 23/9
Lift:
Deadlift
Aim for Heavy Set of 3 or 3RM
WOD:
For Time (TC = 10)
Buy-In: 200 m Run
Into: 3 Rounds
Buy-Out: 200 m Run
Endurance / Bodyweight
WOD:
21-15-9 Reps for Time
E2MOM = 100 m Sprint Row
GYMNASTICS
Tuesday, 24/9
Lift:
EMOM x8
work as heavy as possible towards the end of EMOM
WOD:
EMOM x21
Endurance / Bodyweight
WOD:
2 Rounds of the following AMRAPS
1: AMRAP 3
2: AMRAP 3
3: AMRAP 3
1 Min Rest between Stations, repeat twice!
Foundation Weightlifting
Wednesday, 25/9
WOD:
NCFIT BASELINE I
1: On a 12 Min Running Clock
5 MIN REST
2: AMRAP 12
POST-WOD (optional):
3 RFQ
Advanced Weightlifting
Thursday, 26/9
Lift:
EMOM x8
work as heavy as possible towards the end of EMOM
WOD:
22-16-10 Reps for Time
POST WOD (optional):
2x Tabata (8 Rounds of 20 Sec Work and 10 Sec Rest)
Endurance / Bodyweight:
WOD:
For Time
1-2-3-4-5-6-7-8-9-10 Reps of
10-9-8-7-6-5-4-3-2-1 Reps of
1-2-3-4-5-6-7-8-9-10 Reps of
10-9-8-7-6-5-4-3-2-1 Reps of
Friday, 27/9
Lift:
Back Squat
Build to heavy Set of 5 of 5RM
WOD:
Team of 4 - AMRAP 10
Saturday, 28/9
Team WOD
Team of 4
10-20-30-40-50 Reps for Time
Competition
1. Conditioning & Recovery
2. WOD - 4 Sets of 1 Min each
3. Skill Training - HS Walk
4. 3 RFQ
Sunday, 29/9
CLOSED!
TRAINING WEEK 2-11
Monday, 16/9
Lift:
EMOM x10
WOD:
"Happy Birthday Sarah J."
AMRAP 15
Endurance / Bodyweight
WOD:
EMOM x30
GYMNASTICS
Tuesday, 17/9
Skill:
Kipping Progression
WOD:
For Time
21-15-9 Reps of
into 15-12-9 Reps of
16 MIN HARD CAP FOR THIS WORKOUT!
SCALE TO WHERE YOU CAN FINISH!
Endurance / Bodyweight
WOD:
AMRAP 20
Foundation Weightlifting
Wednesday, 18/9
Lift:
Front Squat
WOD:
Team of 2 - 13 Min Running Clock
Share any way you want!
Scale to where you can get to at least 5-10 Squats!
Advanced Weightlifting
Thursday, 19/9
Lift:
15 Min to find heavy set of
Beginners will be scaled accordingly.
WOD:
E2MOM x20 (10 Sets)
Min 3 & 4:
Endurance / Bodyweight:
WOD:
2 Rounds of the following AMRAPS
1) AMRAP 5
2) AMRAP 4
3) AMRAP 3
Friday, 20/9
RESTDAY FOR CRY ME RIVER PARTICIPANTS :)
Lift:
EMOM x10
WOD:
E3MOM x30
Saturday, 21/9
CRY ME A RIVER 2019
Sunday, 22/9
CLOSED!