November 2010

Monday, 01.11.2010

Five rounds for time of:

3 Muscle-up Handstand push-ups

10 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach. If you cannot do the muscle-up handstand push-ups, do 7 muscle-ups and 12 handstand push-ups each round.

great effort everybody!

Tuesday 02.11.2010

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

rest 3min between rounds

KB push jerk....

ANNOUNCEMENT: 1 year CrossFit Zurich dinner!

Saturday, November 6 · 7:30pm - 11:00pm

Restaurant Desperado

Limmattalstrasse 215

Zürich, Switzerland

Dear CF Zurich members (and partners), next Saturday we will be celebrating the first year of our gym by going to dinner!

Please join us! Bring your girl/boyfriend - and let us know on Facebook if you will join us and with how many people you will join us.

1 comment | Tags:

Thursday 04.11.2010

Snatch one rep every minute on the minute for 15 minutes.

PVC snatch...it's all about technique!

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

1 comment | Tags:

Alex and Nico death by 10 meters...

Alex and Nico at the Endurance Cert in Padova, Italy

Death By 10m, Padova Italy from CrossFit Endurance on Vimeo.

Saturday 06.11.10

Complete as many rounds as possible in 12 minutes of:
35 pound dumbbell Thruster, 9 reps
10x rope/towel pull up's

ANNOUNCEMENT: 2 additional CrossFit Endurance WODs offered on 7 Nov.

In addition to the CrossFit WODs offered at 12h & 13h on Sunday, 7 November, we'll also be offering 2 CrossFit Endurance WODs during the day at no additional charge.

Location: Sportanlage Sihlhölzli

style="border:0" id="mapimg" alt="Sihlhölzlistr., Zürich" />

Times: 13:00 and 14:00

Details: Meet Jeff on the side of the track near the main building. The workout is running focused, with a warm-up, technique drills, a challenging intervals session, and a cool-down. Dress for the weather as we'll do this rain or shine!