CrossFit Salzburg

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CrossFit-Salzburg

04.08.2014 3D GYM MOD579

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ANNOUNCING: THE AUSTRIAN CHAMPIONSDAY 2014

REGISTRATION CLOSES FRIDAY 8th OF AUGUST. REGISTER NOW!

QUALIFIER WOD 1: “YOUR CALL”

WOD 1: “YOUR CALL” (Please read description carefully)
Categories: Male Individual and Male Masters
For Time:
50 Chest To Bar Pull Ups
100 Wall Balls 20lbs. or 9kg to 10 foot target (3,05m)
200 Double Unders

Category: Female Individual
For Time:
50 Pull Ups (Chin Over Bar)
100 Wall Balls 14lbs. or 6kg to 9 foot target (2,70m)
200 Double Unders

Category: Female Masters
For Time:
50 Pull Ups (Chin Over Bar)
100 Wall Balls  10lbs or 4kg to 9 foot target (2,70m)
200 Double Unders

Score: Time
Time Cap: 15 Min.

Description:
This Workout Will Test Your Work Capacity As Well As Your Skill To Strategize.
Start A Timer And  Chipper Reps. Of The Prescribed Movements In Any Order You Want To. Break Them Down As You Like. e.g.: If You Are A Super Ninja Take Them Unbroken Just Like That.
Or Go For 10 Sets Of: 5 C2B, 10 WallBalls, 20 Double Unders. Another Way would be: 100 Double Unders Then 5 Rounds 10 C2B, 20 WallBalls And Again 100 Double Unders.
We Don´t Care How You Break The Reps. Down As Long As You Get Them All Done.
Your Score Will Be Your Time. Time Cap: 15 Min.
If You Can´t Finish All The Reps. Inside The Time Cap You Will Be Penalized by 1 extra Second For Each Missed Rep. 
e.g.: You Are 20 C2B Short When 15 Min. Expired, Your Score Will Be 15:20 Min.
Please See Video For Movement Standards.
Have Fun!
3-2-1-Prove Your Fitness
Andi Diwald, Director „The Austrian Champions Day 2014″.

VERY IMPORTANT!:

Your Score must be submitted by Saturday 21:00 (CEST) and verified by your affiliate manager. Late scores cannot be accepted! There are no exceptions to this deadline!

Independent Athletes need to have their video* uploaded by Saturday 21:00 (CEST). There are no exceptions to this deadline!

*Depending on your performance, this video may be longer than previous workouts. Be sure you have enough battery life, memory and time to upload your video. You may need to increase your limit on YouTube to allow a longer video.


Movement Standards WOD 1: “YOUR CALL”


CrossFit Salzburg Athlete´s will do the Qualifier Wods on Gamedays every Friday or Saturday. If WOD requires dropping weights, special hours for registered athletes will be announced.

Trainer Warm Up 15 Min.

Skill: Double Unders

7 Min. AMRAP of:

Double Unders

Score: Reps.

No Singles, No Storytelling what so ever! Make your story of getting your (First) Double Unders In today! 

then

WOD

In teams of 2

10 Rounds of:

10 Clean & Jerks 60/42,5//42,5/30kg

10 Bar Facing Burpees

10 Back Squats 60/42,5//42,5/30kg

Athlete A does 10 CJ, Athlete B 10 Burpees, Athlete A 10 BS, Athlete B 10 CJ and Athlete A 10 Burpees…. until 10 rounds completed.

Score: Time. Time Cap. 25. Min. Scale weights as needed.


 

Congratulations Laura Kraihamer, CFSBG Athlete, making the Podium, X-BOW-Battle Red Bull Ring, Spielberg. 03.08.2014

Laura Kraihamer, Podium Slovakiaring. Picture Courtesy: Joel Kernasenko

Laura Kraihamer, Podium Slovakiaring. Picture Courtesy: Joel Kernasenko

Laura´s CrossFit Salzburg Battle proved X-BOW.

Laura´s CrossFit Salzburg Battle proved X-BOW.

 

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