We celebrate “300 th WOD Anniversary”!

Time for a Fun One!

First things first.

Champions Day III Rankings:

Men Rxd:

Gold: Gregor Herbst, CFSBG

Silber: Klaus Popp, CFG

Bronze: Shawn Leever, CFACE

Ladies Rxd:

Gold: Chrissy Schröcker, CFSBG

Silber: Steph Casey, CFSBG

Bronze: Denise Ebner, CFSBG

Men Scaled:

Gold: Johannes Josnik, CFSBG

Silber: Michi Haas, CFSBG

Bronze: Felix Kreutzer, CFSBG

Ladies Scaled:

Gold: Mayr Julia, CFG

Silber: Nicole Elsigan, CFACE

Bronze: Laura Fuschlberger, CFSBG

Gratulation an alle Teilnehmer und besonderer Dank gilt unseren Teilnehmern aus Innsbruck, Graz und Wien sowie allen Helfern:(Heidrun, Lisa, Nasti, Susi, Susanne,) Judges (Clemens, Bekki, Reini, Anita, Moni, Tom, John, Rudi) und Grillmeister Johannes und nicht zu vergessen die Paleo Desserts von Margreth, Nasti und Rosi! (da waren noch mehr -vielen dank dafür, die waren innerhalb von 5 Min. ratzeputz weg, ohne TimeCap)

Keep improving, Champions Day IV coming soon this June 2013!

Check out Facebook for Pics! CrossFit Graz, 3D-Gym CrossFit Salzburg…

Highlight Video:

httpv://youtu.be/ATht65cKwJI

Trainer warmup 15 Min.

Skill: Walk through Movements (10 Min.)

“300 WOD” This is Sparta (30 Min. Time Cap)

Pullups – 25 reps
Deadlifts with 135lbs/95lbs – 50 reps
Pushups – 50 reps
24-inch Box jumps – 50 reps
Floor wipers – 50 reps
Single-arm Clean-and-Press with 36lbs/26lbs Kettlebell – 50 reps even proportioned
Pullups – 25 reps

Scaled:

banded Pullups – 25 reps
Deadlifts with 95lbs – 50 reps
scaledPushups – 50 reps
20-inch Box jumps – 50 reps
Floor wipers – 50 reps
KB Swings 26lbs Kettlebell – 50 reps
Pullups – 25 reps

Tryout/Masters:

Ring Rows – 25 reps
Deadlifts with KB – 25 reps
Pushups scaled – 25 reps
20-inch Stepups – 25 reps
Situps – 25 reps
KB Swings – 25 reps
Ring Rows – 25 reps

most difficult progression, Coaches scale as needed!