Seit November 2020 gilt eine behördlich angeordnete Schließung. Somit findet leider kein Kursbetrieb statt. Wir halten allerdings ein Online-Angebot sowie Equipment Rental für unsere Mitglieder aufrecht. Bitte checkt eure E-Mails oder kontaktiert uns, sofern ihr keine E-Mail erhalten habt.
Um unsere Mitglieder und Coaches zu schützen, gelten ausnahmslos die folgenden Hygiene- und Abstandsregeln gemäß der aktuellen Corona Schutzverordnung:
I Vor dem jeweiligen Kurs – Checkliste
II Während der Trainingseinheit – Checkliste
III Nach der Trainingseinheit – Checkliste
The following binding rules according law have to be followed by every participant.
I Pre class - Checklist
II During class - Checklist
III Post class - checklist
MONDAY, 9/3
WOD:
4 RFT
ENDURANCE/BODYWEIGHT
WOD:
AMRAP x 20
ADVANCED WEIGHTLIFTING
Focus: Clean & Jerk
GYMNASTICS
Focus: (Strict) Pullups (2/4)
TUESDAY, 10/3
WOD:
Team of 2 - For Time
Alt: Calorie Row - Add 10 Cal to all numbers above
Post WOD:
3 RFQ
ENDURANCE/BODYWEIGHT
WOD:
Every 2:00 Min for 10 Sets
Buy-In: 100 m Run
Rest 1:00 Min between Sets
FOUNDATION WEIGHTLIFTING
Focus: Clean & Jerk
WEDNESDAY, 11/3
Lift:
Front Squat
WOD:
AMRAP 9
GYMNASTICS
Focus: (Strict) Dips (2/4)
ADVANCED WEIGHTLIFTING
Focus: Snatch
THURSDAY, 12/3
WOD:
On a 3:00 Min Running Clock
Rest 1:30 Min
On a 5:00 Min Running Clock
Rest 1:30 Min
On a 7:00 Min Running Clock
FOUNDATION WEIGHTLIFTING
Focus: Snatch
FRIDAY, 13/3
WOD:
E4MOM x 16 MIN
Rest 4:00 Min.
E2MOM x 10 MIN
SATURDAY, 14/3
TEAM-WORKOUT
Team of 2
Part 1:
Push Press
Part 2:
On a 20:00 Min Running Clock
Into AMRAP in remaining time of
MONDAY, 2/3
WOD:
AMRAP 8
REST 2:00 MIN
AMRAP 8
ENDURANCE/BODYWEIGHT
WOD:
Every 3:00 for 7 Sets
*Athletes choose how many Pullups and Pushups they do every Set. Stick with that number and complete unbroken or break it up once max!
ADVANCED WEIGHTLIFTING
Focus: Clean & Jerk
GYMNASTICS
Focus: Strict Gymnastics - Pullup (1/4)
TUESDAY, 3/3
Lift:
10 Min to find
WOD:
4 RFT
Timecap = 11 Min. (Scale to be able to complete!)
ENDURANCE/BODYWEIGHT
WOD:
EMOM x 28
FOUNDATION WEIGHTLIFTING
Focus: Clean & Jerk
WEDNESDAY, 4/3
Skill:
10 Minutes for
WOD:
E2MOM x 20
GYMNASTICS
Focus: Strict Gymnastics - Dip (1/4)
ADVANCED WEIGHTLIFTING
Focus: Snatch
THURSDAY, 5/3
WOD:
5 Sets
Rest 2:00 Min. between Sets
Post-WOD:
3 Sets
Rest as needed
ENDURANCE/BODYWEIGHT
WOD:
8 RFT
Timecap = 16 Min.
Post-WOD:
Tabata (8 x 20/10)
FOUNDATION WEIGHTLIFTING
Focus: Snatch
FRIDAY, 6/3
Lift:
10 Min to find
WOD
"Cali Bear"
Every 30 Sec for 20 Minutes
Beginners: Scale down and perform 2-3 unbroken Reps per Minute within 10-15 Sec max.!
SATURDAY, 7/3
TEAM-WORKOUT
In Teams of 2 - For Time
P1 works while P2 rests. Workout must be completed in order, split Reps any way.
Front Squat comes from the Ground. C2B is optional for Teams or Teammembers.
MONDAY, 24/2
Lift:
15 Min to find
WOD:
"Ripcord"
4 RFT
ENDURANCE/BODYWEIGHT
WOD:
5 Rounds for Max Reps
ADVANCED WEIGHTLIFTING
Focus: Clean & Jerk
GYMNASTICS
Focus: Ring Muscle Up
TUESDAY, 25/2
WOD:
AMRAP 20
ENDURANCE/BODYWEIGHT
WOD
AMRAP 25
FOUNDATION WEIGHTLIFTING
Focus: Clean & Jerk
WEDNESDAY, 26/2
Lift:
15 Min to find
WOD:
AMRAP 7
Every Minute, including 3,2,1,Go do 15 Air Squats!
GYMNASTICS
Focus: Bar Muscle Up
ADVANCED WEIGHTLIFTING
Focus: Snatch
THURSDAY, 27/2
WOD:
3 Sets
1) 2:00 Min Running Clock
2) 2:00 Min Running Clock
3) 2:00 Min Running Clock AMRAP of
Rest 1:00 Min between Sets
Post WOD:
Tabata (8 x 20/10)
4 Rounds each!
ENDURANCE/BODYWEIGHT
WOD:
EMOM x 20
Post WOD:
2-3 Sets
FOUNDATION WEIGHTLIFTING
Focus: Snatch
FRIDAY, 28/2
WOD
"Cindy's Evil Twin"
Pempelforce Open Workout 3 will be released on Friday!
Clothing Motto for Event 3 = RAINBOW!
SATURDAY, 29/2
TEAM-WORKOUT
TBA
MONDAY, 17/2
WOD:
For Time
ENDURANCE/BODYWEIGHT
WOD:
EMOM x 20
ADVANCED WEIGHTLIFTING
Focus: Clean & Jerk
GYMNASTICS
Focus: Ring Muscle Up (3/4)
TUESDAY, 18/2
Lift:
Deadlift
WOD:
30-20-10 Reps for Time
--> 50 Double Unders after each Set
ENDURANCE/BODYWEIGHT
WOD:
Every 3:00 Min for 5 Sets
Post-WOD:
2-3 Sets
FOUNDATION WEIGHTLIFTING
Focus: Clean & Jerk
WEDNESDAY, 19/2
Lift:
5 Sets of S2O-Complex
Start moderate and build to heavy set with perfect form.
WOD:
AMRAP 10
GYMNASTICS
Focus: Bar Muscle Up
ADVANCED WEIGHTLIFTING
Focus: Snatch
THURSDAY, 20/2
WOD:
EMOM x 18
*1 Rep of KB Flow:
** 1 Rep of BW Flow:
ENDURANCE/BODYWEIGHT
WOD:
AMRAP 10
2:00 Min Rest
AMRAP 8
FOUNDATION WEIGHTLIFTING
Focus: Snatch
FRIDAY, 21/2
WOD
"Increasingly Difficult"
Pempelforce Open Workout 2 will be released on Friday!
Clothing Motto for Event 2 = WHITEOUT!
SATURDAY, 22/2
TEAM-WORKOUT
In Teams of 2 - 3 RFT
MONDAY, 10/2
LIFT
Deadlift
WOD
"Christine"
3 RFT
ENDURANCE/BODYWEIGHT
WOD
AMRAP x12
Post WOD
Core Work
ADVANCED WEIGHTLIFTING
Focus: Clean & Jerk
GYMNASTICS
Focus: Ring Muscle Up
TUESDAY, 11/2
Lift:
5 Sets of S2O Complex
WOD:
EMOM x12
ENDURANCE/BODYWEIGHT
WOD
EMOM x 30
:45 Sec of Work Max!
FOUNDATION WEIGHTLIFTING
Focus: Clean & Jerk
WEDNESDAY, 12/2
WOD:
AMRAP 7
- REST 3:00 MIN -
AMRAP 5
Post WOD:
3 Sets
GYMNASTICS
Focus: Bar Muscle Up
ADVANCED WEIGHTLIFTING
Focus: Snatch
THURSDAY, 13/2
WOD
AMRAP 35
*Athlete Choice (Pick one or mix it up):
ENDURANCE/BODYWEIGHT
WOD:
10 RFT
FOUNDATION WEIGHTLIFTING
Focus: Snatch
FRIDAY, 14/2
WOD
"Quick and Dirty"
Pempelforce Open Workout 1 will be released on Friday!
Clothing Motto for Event 1 = BLACKOUT!
SATURDAY, 15/2
CLOSED - DUE TO OUR ANNUAL BOX UPDATE :-)
MONDAY, 3/2
LIFT
Strict Press
*Start moderate-heavy and build to heaviest Single Rep (1RM)
*Timecap = 10 Min
WOD
For Time
*Score is Time
*Timecap = 12 Min
ENDURANCE/BODYWEIGHT
WOD
Every 5 Minutes for 4 Sets
Post WOD
Core Surprise :)
ADVANCED WEIGHTLIFTING
Focus: Clean & Jerk
GYMNASTICS
Focus: Ring Muscle Up
TUESDAY, 4/2
WOD
Death by...
*Reps increase by 6 every minute (6-12-18...)
*Timecap = 7 Min.
Death by...
*Reps increase by 5 every minute (5-10-15...)
*Timecap = 7 Min.
Death by...
*Reps increase by 4 every minute (4-8-12...)
*Timecap = 7 Min.
Optional Finisher:
For Time
ENDURANCE/BODYWEIGHT
WOD
EMOM x 9
2 MIN REST
EMOM x 9
*Use your "weaker" leg once more than your "stronger" leg!
FOUNDATION WEIGHTLIFTING
Focus: Clean & Jerk
WEDNESDAY, 5/2
LIFT
Back Squat
*Start moderate-heavy and build to heaviest Single Rep (1RM)
*Timecap = 10 Min.
WOD
3 RFT
*Timecap = 12 Min.
GYMNASTICS
Focus: Bar Muscle Up
ADVANCED WEIGHTLIFTING
Focus: Snatch
THURSDAY, 6/2
WOD
AMRAP 15
Post WOD
3 Sets
*perform with light band
ENDURANCE/BODYWEIGHT
WOD:
3 RFT
FOUNDATION WEIGHTLIFTING
Focus: Snatch
FRIDAY, 7/2
WOD
"Death Row"
EMOM x 20
*Scale to Max Rep in 45 Sec.
Post WOD
3 Sets
*Rest 1 Min between Sets
SATURDAY, 8/2
TEAM-WORKOUT
IN TEAMS OF 3...
2 SETS x 3 MINUTES @ EACH STATION*
STATION 1 -- Back Squat (185/125)|(135/95)** STATION 2 -- Cal Bike/Row STATION 3 -- Toe to Bar STATION 4 -- Rest
*Fight Gone Bad Style. P1 starts on Station 1 / P2 on S2 / P3 on S3 and rotates down. Teammates rotate between stations 1,2,3 and all partners rest at same time for the final station. No additional rest b/t stations.
**Back Squat comes from ground.
YOGA
Unfortunetaly, Cat can't teach the 1 pm Yoga class this Saturday and Mel is not available. We set up more spots for the 12 pm class.
Happy anniversary week to us! :-)
Please make sure to check your inbox (and spam mail folder) and read all information with regards to our expanded schedule which will come into effect as of February, 1st. :-)
Monday, 27/1
WOD:
"Uppercut"
Buy-In...
20 Ring Muscle Ups
Then in remaining time...
2 Rounds
Into...
2 Rounds
AMRAP in remaining time of...
Endurance / Bodyweight
WOD:
10-30-50 Reps for Time
Scaled = Team of 2
Advanced Weightlifting
Fokus: Clean & Jerk
Gymnastics
Fokus: Pull-ups (week 4)
Tuesday, 28/1
Lift:
Back Squat
Work up to heaviest set of 3
WOD:
3 RFT
Alternate = 300/250 m Ski or 1:00 Bike for Meters
Endurance / Bodyweight
WOD:
For Time
Timecap = 20 Min.
Foundation Weightlifting
Focus: Clean & Jerk
Wednesday, 29/1
WOD:
EMOM x 18
*Athletes can choose which Rep-Scheme to follow in the BW movements
*Power Snatch starts light then can build every Round or every other Round.
Gymnastics
Fokus: Handstand & HS Walk (Week 4)
Advanced Weightlifting
Focus: Snatch
Thursday, 30/1
WOD:
5 Sets
Athlete must pick 2 of the 5 Total Sets to do 30 Reps for WBS and Lunges, Calories remain the same.
The 3 remaining sets stay at the given Rep Scheme.
Endurance / Bodyweight
WOD:
EMOM x 25
Foundation Weightlifting
Focus: Snatch
Friday, 31/1
Lift:
Shoulder Press
Start moderate and build to heaviest Set of 3
WOD:
For Time
2 Rounds
- Rest 1:00 -
1 Round
Saturday, 1/2
3 YEARS OF PEMPELFORCE - TEAM OF 3 WOD
Part 1 = 3 x AMRAP 3 (Running Clock)
Each Partner does one AMRAP, 1 Partner remains in Plank, 1 Partner rests
Goal = Total Reps
- Rest 2:00 Min -
Part 2 = EMOM x 9
Goal = Total Reps
- Rest 2:00 Min -
Part 3 = 3 RFT (9 Min Cap)
Goal = Time
Sunday, 2/2
CrossFit Kids free Trial Class - 11-12h
Monday, 20/1
WOD:
AMRAP 12
Endurance / Bodyweight
WOD:
EMOM x4
EMOM x4
EMOM x4
EMOM x4
Advanced Weightlifting
Fokus: Clean & Jerk
Gymnastics
Fokus: Pull-ups (week 3)
Tuesday, 21/1
Lift:
Hang Power Clean
WOD:
15-12-9 Reps
12-9-6 Reps
9-6-3 Reps
Endurance / Bodyweight
WOD:
EMOM x12
- REST 3:00 MIN -
REPEAT EMOM x12!
Foundation Weightlifting
Focus: Clean & Jerk
Wednesday, 22/1
Lift:
Back Squat
WOD:
AMRAP 2
Gymnastics
Fokus: Handstand & HS Walk
Advanced Weightlifting
Focus: Snatch
Thursday, 23/1
Lift I:
Deadlift
Lift II:
Tempo Shoulder Press
WOD:
3 RFT
Timecap = 5:00
Endurance / Bodyweight
WOD:
20 RFT
Foundation Weightlifting
Focus: Snatch
Friday, 24/1
WOD I:
On a 12 Min Running Clock
WOD II:
AMRAP 12
Saturday, 25/1
Team WOD:
Teams of 2 - For Time
P1 works, P2 rests. Reps can be split any way.
Sunday, 26/1
OPEN GYM
Monday, 13/1
WOD:
Tabata (8 Rounds of 20 on / 10 off)
- REST 1:00 MIN BETWEEN TABATAS
Endurance / Bodyweight
WOD:
For Time
Timecap = 16 Min.
Post-WOD:
3 Rounds
Advanced Weightlifting
Fokus: Snatch
Gymnastics
Fokus: Pull-ups (week 2)
Tuesday, 14/1
WOD:
4 RFT
Post WOD:
3 RFQ
Endurance / Bodyweight
WOD:
4x AMRAP 5
- REST 2:00 MIN BETWEEN AMRAPS -
Foundation Weightlifting
Focus: Snatch
Wednesday, 15/1
Lift:
In 15 Min work up to a Heavy Complex of
WOD:
EMOM x4
- REST 2:00 MIN -
REPEAT EMOM x4
Gymnastics
Fokus: Handstand & HS Walk
Advanced Weightlifting
Focus: Snatch
Thursday, 16/1
WOD:
AMRAP 18
Endurance / Bodyweight
WOD:
EMOM x 21
Foundation Weightlifting
Focus: Snatch
Friday, 17/1
WOD:
"Diane"
21-15-9 Reps for Time
Saturday, 18/1
Team WOD:
Australia Relief Effort
Teams of 4 Athletes row, bike or ski
You decide the distances to complete as a Team.
You may switch at any given time.
Please sign in your Team on the list in the box. So that we can plan starting times and material accordingly.
We are collecting donations to help rescue and treat Koalas at that specific day which will go 100% to:
https://www.koalahospital.org.au/
ANY DONATION IS OKAY AND EVERY EURO HELPS!
Sunday, 19/1
Closed
Monday, 6/1
WOD:
For Time
* After every Deadlift set complete 8 HSPU und 16 MB-Cl.
Endurance / Bodyweight
WOD:
AMRAP 20
Advanced Weightlifting
Fokus: Clean
Gymnastics
Fokus: Pull-ups (week 1)
Tuesday, 7/1
WOD:
4 Sets
1:00 Min Rest between Sets
Endurance / Bodyweight
WOD:
EMOM x 20
Foundation Weightlifting
Focus: Clean
photo/video shoot during this class (as announced per e-mail)
Wednesday, 8/1
WOD:
"Fran"
21-15-9 Reps
photo/video shoot during this class (as announced per e-mail)
Gymnastics
Fokus: tba
Advanced Weightlifting
Focus: Snatch
photo/video shoot during this class (as announced per e-mail)
Thursday, 9/1
Skill:
On a 10 Min Running Clock built to
Heavy KB Complex
WOD:
AMRAP 7
* Double Unders increase by 10 every Round
- REST 2:00 -
AMRAP 7
* SDHP increase by 5 every Round
Endurance / Bodyweight
WOD:
E3MOM x 5 Sets
Foundation Weightlifting
Focus: Snatch
Friday, 10/1
WOD:
EMOM x 21
Saturday, 11/1 - OPEN GYM & YOGA ONLY (DUE TO SEMINAR)
photo/video shoot during Yoga and Seminar (as announced per e-mail)
Team WOD:
Team of 2 - AMRAP 20
P1 works, while P2 is resting. Once Round is finished, you may change.
Comp Class - OPEN GYM ONLY (DUE TO SEMINAR)
A. METCON
18-12-6 for Time
REST 2:00 MIN
6-12-18 for Time
B. TEAM WOD
AMRAP 20
P1 works, while P2 is resting. Once Round is finished, you may change.
Sunday, 12/1
OPEN GYM (EMPORE ONLY DUE TO SEMINAR)
12/24, 12/26, 12/31
12/25 and 01/01 closed
Monday, 30/12
Lift:
ON A 25:00 RUNNING CLOCK...
WOD:
ON A 5:00 RUNNING CLOCK...
(Score is Reps)
Athlete Goal → Find a heavy 1RM Snatch in 25:00 for the Strength. Short sprint style Workout - think fast through the burpees and staying connected to the barbell through the snatches.
Endurance / Bodyweight
WOD:
amrap 20 min
Tuesday, 31/12 - NEW YEAR'S EVE SPECIAL
Teams of 4 - 2on/2off (reps split by 2)
40 minutes for:
buy in: 2020m row (switch every 250m)
then: amrap 31 minutes
Wednesday, 1/1
Closed - HAPPY NEW YEAR!
Thursday, 02/01
Skill:
ON A 12:00 RUNNING CLOCK...
Practice HS Walk Skill
Metcon:
EMOM x 15 MINUTES
(Score is Reps)
Endurance / Bodyweight
TWO PARTS
AMRAP x 5 MINUTES
-Rest 1:00-
5 ROUNDS FOR TIME
-7:00 Hard Cap on Part 2-
(Part 1 - Score is Cals / Part 2 - Score is Time)
FINISHER
"TABATA"
8 ROUNDS :20 ON / :10 OFF
Friday, 03/01
Lift:
ON A 25:00 RUNNING CLOCK...
(Score is Weight)
WOD:
3 ROUNDS FOR TIME
Athlete Goal → Retest of the 1RM C&J. Want to get speed out of the hole in the clean and setup for success with a strong split jerk. Goal is fast stand, fast feet, fast hands! Loading for Workout, need to hit 5+ reps unbroken when fresh.
Saturday, 04/01
Team WOD:
"OPEN 20.5 - Team Version"*
20 min amrap - in Teams of 2
*Reps can be broken up and completed in any order.
Comp Class
A. CONDITIONING
3 ROUNDS FOR TIME
*DB Can be held any way on the body similar to Open standard.
B. WOD
"OPEN 20.5"
FOR TIME
-20:00 Hard Cap-
*Reps can be broken up and completed in any order.
Athlete Goal → You choose how you want your workout to go today! If you’re proficient with Muscle Ups, do you do them all at the beginning? Or do you hammer out the Cal Row and Wall Balls and leave the Muscle Ups for the end? If you got your first Muscle Ups in the 2020 Open, this is your shot to test your new capacity!
C. STRENGTH
3 SETS
-Rest 2:00 b/t Sets-
(Score is Each Round for Time)
Sunday, 29/12
CLOSED!
Dear members,
the last training week of the year is coming up.
We would like to thank you all for an exciting and great year. Enjoy the holidays with your loved ones!
Opening hours on the holidays:
12/24, 12/26, 12/31
12/25 and 01/01 closed
Monday, 23/12
Lift:
5-5-5 Push Press
*Deload week from Wendler. Reps should be smooth and mechanics perfect.
WOD:
3 SETS
-Rest 2:00 b/t Sets-
Endurance / Bodyweight
WOD:
1 Round of each of the 4 Stations
4:00 Min Work, 1:00 Rest between Stations
Station 1:
Station 2:
Station 3:
Station 4:
Tuesday, 24/12
"12 Days of Christmas Team Special"
Teams of 2
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1.
Score is the total amount of time it takes to complete the full 364 repetitions.
Wednesday, 25/12
Closed - Enjoy some time with your family and friends. Merry Christmas!
Thursday, 24/12
TEAM WOD CHRISTMAS SPECIAL
AMRAP x 15 MINUTES
PA 1:
PA 2:
Score = Meters on Bike/Rower
Friday, 27/12
Lift:
5-5-5 Front Squat
*Deload week from Wendler. Reps should be smooth and mechanics perfect.
WOD:
FOR TIME
21-15-9
-9:00 Hard Cap-
Saturday, 28/12
Team WOD:
IN TEAMS OF 2...
4 ROUNDS FOR TIME*
*P1 works while P2 rests. Workout must be completed in order. Split reps b/t partners any way.
-32:00 Time Cap-
Comp Class
A. LIFT
EMOM UNTIL FAILURE*
*If you fail before minute 5, rest 1:00 then complete 3 more rounds for quality.
-15:00 Hard Cap-
B. TEAM WOD
IN TEAMS OF 2...
4 ROUNDS FOR TIME*
*P1 works while P2 rests. Workout must be completed in order. Split reps b/t partners any way.
-32:00 Time Cap-
C. STRENGTH / SKILL
FOR QUALITY
Sunday, 29/12
CLOSED!