We're pleased to announce our new web site!

New features launched in September include: multi-language (German and English), blog-style WOD and news entries with comments functionality, nutrition information, and more extensive background information on CrossFit.

New features coming in October: reserve a spot in CrossFit WODs to help during peak times, see how many people have signed up for each class, enroll online for special seminars and speciality WODs, integration of Beyond the Whiteboard to track your stats, and more!

We hope that you enjoy the new site!

-Your CrossFit Zürich Team

weighted pull up's for 12min (go heavy)

row for calories 4min

2min rest

Kb snatch/swing for reps for 4min

2min rest

overhead squat 45lbs for reps for 4min

Complete five rounds of:

On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups

Move SLOWLY and methodically attempting perfect execution.

CrossFit Zürich @ the CrossFit Gymnastics certification in Stockholm

warm up and skill work (DL)

then PR test: max consecutive pull up's

Team WOD:

teams of two (about same BW)

as a team, as fast as possible you have to complete the following:

150 DL, (choose weight 0.5x-1x BW)

250 double unders or 750 singles

50 burpee pull up's

one person starts at the DL, the other on the double unders, after every minute we switch and keep counting, on the burpee pull up's, we switch every 30s, so one person is working, the other motivating