Workout Of the Day

Hier findet ihr die aktuellen WODs

WOD, 18.10.17 – “Elvis”

CrossFit Graz - CrossFit


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 (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


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 (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 (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.

WOD, 13.10.17 – “AMRAPssss”

CrossFit Graz - CrossFit


Metcon (AMRAP - Reps)

3min AMRAP

Burpee BoxJump Overs Regionals Style

Metcon (AMRAP - Reps)

3min ARMAP:

Dumbell or Kettlebell Double Clean and Jerk

Metcon (Distance)

3 min AMRAP:

Row for Meters

Metcon (AMRAP - Reps)

3min AMRAP:

3 alt. Dumbell Snatches
there is always a 3min REST inbetween AMRAPS

1 2 3 4 5 6 101

Meld dich einfach bei uns

Mit dem Kontaktformular sendest du eine mail an uns

Get in touch with us

Für den Fall dass du etwas brauchst oder uns kontaktieren willst...

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