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:
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!