CrossFit Zürich

Team Wod of 4:

Each team must pick 1 of the following weights and reps and perform as a team. Each team member starts with 1 bar which is theirs for the whole WOD. The teams must go thru Squats, shoulders to overhead and deadlift in order, and change the weight on the bar.

All members of the team must have the same weight on the bar at all times.

Squat:

225 x 50 or

185 x 75 or

135 x 100 or

125 x 125 or

95 x 150 or

75 x 175

Shoulder to OH:

135 x 50

115 x 75

95 x 100

65 x 125

45 x 150

25 x 175

Deadlift:

225 x 50

185 x 75

135 x 100

115 x 125

85 x 150

Then once the first part is done, breaking up as needed among team mates:

Dips x 100

KB swings x 100 (24,16)

Row 3000m total

Wednesday 22.05.13

A: 3 X 20 GHD Sit ups.

B: Filthy Fifty:

For time:
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 Burpees
50 Double unders

June Running Events

Two new events for June! See full details below:

- We are hosting a free for members running technique course for 2 hours on Saturday June 1st at 9:00am

- We are organizing a free and open to all 5km fun run on Saturday June 8th at 9:30am behind Saalsportshalle

Dear Members,

With the weather warming up (finally!) it is a great time to go outside and exercise in the fresh air. In order to make the most of the opportunity we are happy to announce two weekend events in June to get everyone outside and running around.

For those of you that have an interest in running but have found it challenging in the past or, if you are simply looking to improve your efficiency, we are offering a two hour running technique and mechanics course. The course will take place on Saturday 1st of June at 9:00am and is free for existing members. You are welcome to invite you non-member running friends but there will be a 25 franc drop in fee.

In the course we will review correct running form, go over some drills and exercises that will help you become a better runner. This will include a review of your technique using some video analysis. Needless to say, there will be one or two workouts in there as well.

We will have an event created on Zen Planner open to all members so please sign up early if you are interested as we will limit to about 30 people. Those of you inviting someone who is not a member just let Stephen know directly (stephen@crossfitzuerich.ch).

Our second event is a great opportunity to spend some time outdoors and get a great workout in also. We are going to organize a 5km fun run for runners of all speeds on the trails behind the Saalsportshalle on June 8th.

The run will kick off at 9:30 and we will have the course marked out for you. We encourage everyone to come along and feel free to invite your friends and family. It doesn't matter if you run in 20 minutes or 40, the idea is to get out and have a run together. With all the training you do in the gym you can all for sure knock out a 5km run so don't be shy and sign up. This is once again open to everyone and we don't have any limit to the number of people, the more the merrier. Sign up for this event is not mandatory but we will have an event in Zen Planner if you wish to sign up and we will also have a sign up sheet by the front desk for those who feel that a little commitment will serve as motivation.

Additionally for those interested we can even try and organize a BBQ back at the gym if the weather is nice and we can kick back and hang out.

So there you have it, two new and free events to kick off the summer where you can improve your running or simply have fun in the company of your friends and workout partners.

We look forward to seeing you there!

Your RCFZ Team