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Snatch Complex – WOD 20.11.
Strength: Good Mornings 5-5-5-5-5 WOD: Snatch Complex Every Minute, on the Minute for 8mins: 1 high hang snatch 1 above knee hang snatch 1 snatch CFH-Link: Wieso foamrollern und wieso immer der...
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Wir ziehen um!
Wir ziehen um! – Endlich ist es soweit: wir können unsere neue, grosse Box in Horgen beziehen. Aus diesem Grund fällt das Training am Sa 23.11. aus! Herzlichen Dank allen, die mithelfen. Treffpunkt um...
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Welcome to CFH 2.0 – WOD 25.11.
Der Rack-Einbau startet.. Herzlich willkommen in unserer neuen Location, der modernsten Box der Schweiz und des grössten Racks südlich von Basel – und genau das gilt es heute einzuweihen! Dank vieler...
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Jump & Jerk – WOD 26.11.
Strength: Das Rack wird eingepasst und die Klimmzugstangen montiert Front Squats 5-3-1-1-1 WOD: Jump & Jerk 5 Rounds for time: 10 Boxjumps 5 Clean & Jerk (60/40kg) Es freut uns, euch in der...
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Tabata This – WOD 27.11.
Beim Umzug und Einrichten haben viele geholfen – nochmals Besten Dank!! Strength: OHS 5-5-5 WOD: Tabata This! Tabata Row (calories) Rest 1 min Tabata Air Squat Rest 1 min Tabata Pull-up Rest 1 min...
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CMAR “The Ditch”– WOD 28.11.
Strength: Weighted pull-ups – go for a new 1 RM! WOD: “Cry me a river – the ditch” PART 1 7 min AMRAP of 21 cal rowing 15 squats 9 Burpees over rower PART 2 (only Elite & Master, Youth only part 1)...
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Bring a friend day – WOD 30.11.
Team WOD: In teams of 2 complete: 75 Box Jumps Farmer’s Carry 16 lengths of the gym (32/16) 75 Pull-ups Farmer’s Carry 12 lengths of the gym (32/16) 75 Cal. row Farmer’s Carry 8 lengths of the gym...
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Member des Monats: alle Helfer von CFH 2.0 – WOD 2.12.
Die Member des Monats Dezember sind schlichtwegs alle, die am Umbau und Umzug mitgeholfen haben. Ohne eure Hilfe hätten wir es niemals geschafft in kurzer Zeit, aus dem hier: Das hier zu machen:...
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Team-Row and -OHS – WOD 3.12.
Skill: Rowing – the 3 pulls and the relax phase WOD: Team-Row and OHS Row 3000 meters 120 Overhead Squats, 95#/65# Teams of Two. Both people working at the same time. Switch every 250m. Focus on good...
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Handstand Presses – WOD 4.12.
Strength: Death by strict pull-ups on the first minute perform 1 pull-up, on the second 2, on the third 3… keep going until you cannot perform the reps within the minute. WOD: Handstand Presses 1...
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Dip & squat – WOD 5.12.
Skill: Toes 2 Bar WOD: Dip & squat 4 rounds for time: 5 Dips 10 pullups/jumping pullups 20 Backsquats CFH-Link: Watch out, a storm is coming. A heart surgeon openly admits they were wrong about...
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Sevens – WOD 7.12.
Strength: Deadlift 5-5-5-5-5 WOD: Sevens 7′ AMRAP 7 Burpees 7 Box Jumps 7 KB Swings (24/16kg) (C) by CF Invictus CFH-Link: How to take care of your hands. Everything and the only thing you need to...
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What a sprint – WOD 9.12.
Strength: 3 rounds 5 Bench Press 5 Handstand Pushup WOD: What a sprint 40 DB Snatches (30/20kg) row 500m Today is about giving it all you have. A sprint. – Row like it is stolen! CFH-Link: Why we...
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Love that face – WOD 10.12.
Strength: weighted pull-ups 5-5-5-5-5 WOD: Love that face AMRAP 10’ 10 Med Ball Situps 10 Wallballs CFH-Link: Staying positive after a bad session....
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Dip-Pu-DU – WOD 11.12.
Strength: Backsquat 5-3-1-1-1 WOD: Dip-Pu-DU 4 rounds for time 5 Dips 10 Pull-ups/jumping pull-ups 40 DUs CFH-Link: 5 reasons to start your New Year resolutions before Januare 1st....
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A rowing ladder – WOD 12.12.
Strength: Find your 3 RM Hang Clean If you don’t know what a “Hang Clean” is, work on your Clean technique in sets of 3-5. WOD: A rowing ladder For time, in Teams of 2 perform:...
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Waiter, another KB please! – WOD 13.12.
Strength/Skill: Snatch Balance 5-5-5 WOD: “Waiter, another KB please!” 5 rounds: 10 One Arm KB Snatches – right Walk 2 lengths w/ KB in overhead position – right 10 One Arm KB Power Snatches – left...
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Doing the work – WOD 16.12.
Strength: Front Squat 3×5 @ 80% WOD: Doing the work 15′ Amrap 4 Deadlifts 70/50kg 8 Pushups 12 Boxjumps Compare to: 29. August 2013
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Thx for a great “Einheizen”– WOD 17.12.
Strength: Push Jerk 3×5 @ 80% WOD: Front Rack Lunges 3 Rounds for time 8 Power cleans (60/45kg) 12 Lunges (60/45kg) 15 Pull-ups —- Thanks for a great “Einheiz” Competition at CFH 2.0 this Saturday!...
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Einheiz Finale – WOD 18.12.
Strength: Banded Deadlift 3×5@75% WOD: “Einheiz Finale” 150 Alternating DB Snatches (15kg/10kg) 100 Logom KB Swings (24/16kg) 50 Thrusters (40/25kg) 25 Toes 2 Bar/Knees to elbow 12 Dips...
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