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On October, 2017

Browsing all posts on October, 2017

WOD, 31.10.17 – “ChipperChip”

CrossFit Graz - CrossFit

Metcon

Metcon (Time)

For Time:

60 Abmat SitUps

50 Toes2Bar

40 GHD Situps

30 PullUps

20 Strict PullUps

10 Bar Muscle Ups
Newbies

For Time:

50 Abmat SitUps

40 Hanging Knee Raises

30 Jumping PullUps

20 Ring Rows

10 Banded Pullups

add another round with 1/2 the Reps if you feeling good after the first round.


WeekendWOD, 28.10.17 “LOREDO”

CrossFit Graz - CrossFit

Metcon

Loredo (Time)

6 Rounds for time of:

24 Squats

24 Push-ups

24 Walking Lunge Steps

400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here


WOD, 27.10.17 – “ZwicklWOD”

CrossFit Graz - CrossFit

Metcon

Metcon (5 Rounds for calories)

5 Rounds with increasing effort:

6 FrontSquats with 60-70% of your 1RM

3 PushJerk or PushPress

6 Burpees Over Bar

90s Row/Ski or Bike for Calories

2min Rest


WOD, 25.10.17 – “Feeesch”

CrossFit Graz - CrossFit

Weightlifting

Metcon (Weight)

Every 90s for 10 Sets going for a Max of the day in:

1 PowerClean +

1 HangPowerClean

Metcon

Metcon (Time)

15 - 12 - 9 for time

PowerCleans

Thruster

60/40kg
The weight should be around +-60% of todays Max!


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