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CrossFit Graz – Blog

WOD, 18.10.17 – “Elvis”


CrossFit Graz - CrossFit

Weightlifting

Back Squat (5x 2.2)

again those are Cluster Sets.

After 2 Reps, rerack weight, rest for 15 seconds and do the last 2 Reps.

If you feel good built your weight up to a heavy set.

Metcon

Metcon (Time)

For Time:

100 Overhead Walking Lunges 20/15kg

One the minute: 5 PlateBurpees
Start the Workout with the burpees.


WOD, 17.10.17 “ZwicklWickl”


CrossFit Graz - CrossFit

Weightlifting

Metcon (Weight)

Every 2min going for a MAX of the day:

1 Clean (any style)

2 SplitJerks
Newbies - focus on good movement!

Accessory Work

Metcon (No Measure)

20min rounds for Quality:

5 PushPress @31X1 (no rack)

5 One Arm RingRows @2111

10 Reverse Lunges with one Arm Kettlebell Overhead (change arm after 5 steps)


WOD, 16.10.17 “AutumnLOVE”


CrossFit Graz - CrossFit

Metcon

Metcon (Time)

Teams of 2 with one working at a time,

For Time:

1600m Row

100 Chest2Bar Pullups

100 HandstandPushUps

100 BackSquats 60/40kg
U have to Change the rowing at least every 400m

Scaling Options

Ch2B -> PullUps -> RingRows

HandstandPuhsUps - > one Mat -> Handrelease PushUps

Backsquats - scale weight if needed, NO racks


Coach Kathy turns 30 today!

WeekendWOD, 14.10.17 – “Buddies for Life”


CrossFit Graz - CrossFit

Metcon

Metcon (Time)

Teams of 2

3 Rounds for Time of:

A: Rows 500m

B: performs 30m Walking Lunges

when both finished,

B: Rows 500m

A: Performs 30m Walking Lunges
Lunges should be weighted.

1st Round: Overhead

2nd Round: FrontRack

3rd Round: Farmers Carry

Keep Holding the weight until your partner finishes the row.


KickoffWOD, 13.10.17 – “SquatZilla”


CrossFit Graz - KickOff Elements Class

Weightlifting

Back Squat (3 - 3 - 3 - ...)

Going for a "Max" of the day but with perfect Movement!

Accessory Work

Metcon (No Measure)

3 Rounds for Quality of:

10 Reverse Lunges

20-30s Sorenson Hold

10 MedBall Hamstring Curls

1 2 3 4 5 6 114

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Name: Stefan Pecnik
Phone: 0660 2769378
Address: Puchstraße 17, 8020 Graz