CrossFit Salzburg

Physiotherapie | Training | Sport


06.12.2013 3D GYM MOD418



Gameday Warmup

Walk through S.O.P.

Indi Warmup

Gameday Huddle feat. “The Black Pearl”


WOD 1 “Central Europe Throwdown” 

Complete as many reps as possible in 12 minutes following the rep scheme below:

Ascending ladder (3-3-3,6-6-6,9-9-9 etc.)

Shoulder-to-overhead 50kg / 35kg
Wall balls 9kg to 305cm / 6kg to 275cm 
Box jumps 60cm / 50cm 

This is timed workout. If you complete the round of 9, go on to 12. If you complete 12, co on to 15, etc.

SCORE = Total reps

Scale weights as needed. Men Fitness 35 Ladies Fitness 20kg.

For registered athletes only: Friday 7am and 8am class is the only chance to drop the bar.

“SHOCKER OF THE WEEK” Look at this. Something seems awkward to CrossFitters here. The only reason I can think of programming B+#+ C#+$ is fooling you on  April 1st. Hopefully it´ll make their Pullup stronger. Still a Shocker to me though… (Found on a “CF” Blog)



>>> Wennst a Frau zum schweigen bringen willst dann gib Ihr 50 WallBalls und jeden 2.en an “NO REP”<<< Guter Tip Susi, Danke! Wenn es bei dir funktioniert dann ist der Tip “bullet prooved”.

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