We're extending our special free Wednesday CrossFit Endurance (CFE) WODs by one additional week! Today we're offering the usual CrossFit WODs at all normal times in addition to a CrossFit Endurance WOD at 19:00. The 19:00 CF class will be offered as normal, so at that time we will be running two separate WODs. Our CFE program will then pause for a few weeks while Jeff is at the SEALFit Kokoro Camp in the States and then resume as an add-on specialty offering in January.
Don't forget: the surprise 24 WODs for the charity event will be announced via our Twitter feed every hour on the hour starting 14:00 CET on Saturday!
Matthias = Intensity
5 rounds for time:
40 Kb Swings
CrossFit Endurance WOD (19:00 only, meet Jeff at the gym)
Dress for winter!
Warm-up: Technique drills outside at the gym and then an ever-varying warm-up run to the track.
2×5 min intervals w/2 min recovery between intervals
Next interval scheme starts after the 2 min recovery
5x1 min intervals w/ 30sec recovery between intervals
Hold maximal distance possible on each of the set intervals.
Five rounds for time of:
Row 500 meters
135 pound Thruster, 7 reps
Natasha wins the Hard Core Athlete award for the week for showing up at the CrossFit Endurance WOD on a cold, snowy night. The reward: being part of the first named CFZ Endurance WOD: "Gleis 7", which is a Fartlek Interval Run that goes along the Sihl, up and down Gleis 7 in the middle of Zürich HB, through the Rennweg, and down the Bahnhofstrasse. An instant CFZ Endurance classic & a well-earned award Natasha!
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Double unders
Happy Birthday coach Mike!!