Third edition of the Workout Saturday 29. June!

July 2011

Friday 01.07.2011

Complete for time:
100 Meter Run
90 Double Unders
80 Squats
70 Sit ups
60 Lunges
50 Push ups
40 Box Jumps
30 Wall Ball
20 Burpee
10 Pull-ups

am Samstag 02.07.2011 keine Trainings wegen des Kettlebell Kurses
on saturday July 2nd the gym stays closed due to a Kettlebells course

Danke für Euer Verständnis
Thank you for your understanding

Monday 04.07.2011

"Morrison"

50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood

CrossFit Zürich Tessin Outdoor Camp 2011

Tuesday 05.07.11

Part A: weighted pull up's, 5x5, 10x medball slams between sets

Part B: foot agility, cone drills

Rock climbing in Ponte Brolla, CFZ Outdoor camp 2011

Wednsday 06.07.2011

Three rounds for time of:
135 pound Front squat, 12 reps

12 Burpee pull-ups

Thursday 07.07.2011

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Versucht mindestens eine Runde zu schaffen, ohne dabei das Gewicht absetzen zu müssen.

Upcoming Event: Swiss Crossfit CH-allange

more infos to come. Download the sign up sheet here.

B: 5 Box Jumps on the Minute,50 Overhead Squats total (M: 95 lbs, W: 65 lbs) Complete 5 box jumps at the beginning of every minute. In the remaining time complete as many overhead squats as possible until the minute runs out and you have to do box jumps again. Complete as many rounds as needed for a total of 50 overhead squats.