30.6.20

Back Squat

Every 2:30 x 4

9 Back Squats, 70%


Lower Volume

3 rounds:

10 front foot elevated reverse lunge

Rest 20s

20 alt Cossack Squats

Rest 1:1 w/ partner.


Sport Intervals

Complete three full rounds:

3:00 HARD WORK // 3:00 REST.

8/ 6 Cal Bike

6 Burpee Box Overs

4 Thrusters, 50/ 35 __________ Burn Class:

5xAMRAP6 with a Partner,

2min Rest


AMRAP6:

6 Down Ups

6 Db Thruster (15/10)

6cal AAB


AMRAP6:

6 Burpees

6 Db FS

6cal AAB


AMRAP6

6 lat Burpees

6 Db HPC

6cal AAB


AMRAP6

6 Db-facing Burpees

6 Db HSC

6cal AAB


AMRAP6

6 Burpee-Db-Deadlifts

6 Devils Press

6cal AAB


__________


Online Class:


AMRAP 5

Max Air Squats

EMOM: 6 Jumping Squats


2min Rest


AMRAP 5

Max Push Ups

EMOM: 6 Pike PU/ 6 HRPU/ 1 Wallwalk


2min Rest


AMRAP 5

Max Sit Ups

EMOM: 6 V-Ups


AW:

5 Rds

10 Superman Lifts

10 Hollow Lifts

10 Plank Lifts (each side)

Recent Posts

See All

25.7.20

Team Work In Teams of 4 Rotate every 4:00 min. for 48 min (4 rounds) 2 athletes working at a time except for the worm :) Station 1: Ski erg for cals Station 2: Rope Climbs for reps Station 3: Worm Squ

24.7.20

Strength 10 min. to complete: 6 x 3 Bench Press Skill Metcon 3 RFT 15 HSPU 15 KBS 24/ 16 TC, 10 min. Output In twos: Every 2:00 x 5 30 DB Thrusters Max cal. row

22.7.20

Gymnastic Skill EMOM 9 1- Hollow, arch, w/ accentuated lat pull 2- 8-10 Tempo Ring rows 3- 6-8 Jumping BMU Gymnastic Efficiency EMOM 8 Opt. 1: BMU Opt. 2: C2B Opt. 3: Pull-ups Power Endurance AMRAP 7

CALL US

Tel: +49 176 30445560

Gerne über WhatsApp

EMAIL US
OPENING HOURS
HERNE'S FIRST
CROSSFIT AFFILIATE

Est. 2015

VISIT US

Ruhrstadt Arena

Sodingerstr. 561A

Herne 44628

  • Facebook Social Icon
  • Instagram Social Icon

Photos: Joel Tillmann, Marcus Krauthausen, Karsten Schneider