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Startseite | Monthly archive

September 2010

Friday 10.09.10

three round for time of:

800m run

30 DB squat clean

30 burpees

Saturday 11.09.10

"The Seven"

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

New Website!

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

First Kettlebell Workshop mit Olayinka Oscar Otuyelu

First Kettlebell Workshop mit Olayinka Oscar Otuyelu, dem ersten und erfahrensten Kettlebell-Instruktor der Schweiz!


Monday 13.09.10

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

Stephan rocks it at the Jungfrau Marathon!

Racing for CrossFit Zürich Stephen Rojas makes us proud with an awesome finish on the grueling Jungfrau Marathon course in the Berner Oberland! Well done Stephen!

Tuesday 14.09.10

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

Wendsday 15.09.10

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Thursday 16.09.10

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

New video: Zach