Weighted pull-ups 2-2-2-2-2-2-2 reps

then

AMRAP 5min

5 ball slams

5 box jumps

5 DB squat clean and jerk, 55lbs DB's

Only a few spots left for the Reebok CrossFit Zurich Summer Camp 2012...!

Three rounds for time of:
50 Double-unders
40 Sit-ups
30 Medicine ball cleans, 20 pound ball
20 Pull-ups
10 Handstand push-ups

Dear Members, you have two options for today's WOD.

1. Outdoor WOD with Coach Matthias:

400m total:

10 Burpee broad jumps

10 Sit up's

10 lunges

there is no limit on the spots, so if you are on the waiting list or couldn't register, the outdoor WOD is open for everybody.

2. Indoor WOD in the Box:

Skill work and short metcon

Max capacity is 12 spots .

So everyone is invited to the outdoor WOD, please not more the 12 persons indoors. So if you registered for the WOD in Zenplanner but would like to join the outdoor WOD, please sign out to leave a spot for somebody who wants to work on basic skills indoors.

Thanks

Coach Moritz

1. Find your 1RM shoulder press of today

then

2 rounds of:

2min row (calories)

2min push up's, hands off floor at bottom (reps)

2min box jumps (reps)

there is no rest between stations, 12min total

Three rounds for time of:
15 foot Rope climb, 5 ascents or 25 pull up's
185 pound Back squat, 25 reps

Folks,

Just an announcemnet about the ZenPlanner being up and running normally again. Updates were being made to the program, and some techincal problems happend due to them.

Please make sure you sign up as normal again and thank you for your understanding. 

Da die Nachfrage nach dem Grundkurs gestiegen ist, überlegen wir uns,  Grundkurse auch über Mittag anzubieten. Wer Interesse hat , soll sich per Email info@crossfitzuerich.ch bei Coach Ozi melden. Ab 4 Teilnehmer können wir einen Kurs anbieten.

If anyone wants to do the foundations course during  lunch, please contact Ozi via email info@crossfitzuerich.ch. We need at least 4 people to start the course.

Grundkurs als Personal Training (PT)/ Foundations course as PT

Wer es sehr eilig hat, die regulären Stunden zu besuchen, kann den Grundkurs auch als PT absolvieren (1-2 Personen).

You have also the possibility to complete the foundations course as Personal Training.

Preise/ Rates:

1-on-1: CHF 160.- /h. Es ist mit 2-4 Stunden zu rechnen.

1-on-2: CHF 200.-/h (100.- p.P.). Es ist mit 2-4 Stunden zu rechnen.