CrossFit Salzburg

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CrossFit-Salzburg

11.10.2013 3D GYM MOD379

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“HAPPY BIRTHDAY BROTHER, HEADTRAINER CROSSFIT SALZBURG”

Since there will be no Blog on Saturday (We are heading to Innsbruck for the Rocktober Challenge, there will be a regular class 10am instructed by Tom Berger, Thanks Tom) I need to post this one day in advance. Clemens´Birthday actually is tomorrow Oct. 12th. Ever since you are on your hard earned vacation it becomes even more obvious what a tremendous factor you are on Our Boxes success. Some Fitness Industry (can´t remember its name since I have´nt seen it around here anymore) says that everybody is replaceable. Well that might be true for soulless, money chasing, people fooling industries. You are definitely non-replaceable for a Quality-Coaching-Focused-Gym ( I like that term) like ours. So please enjoy your vacation but please come back, we/I NEED YOU HERE!!!!!!!!!!!!! LOVE U, YOUR BROTHER ANDI.  HAPPY BIRTHDAY!

UPDATE ROCKTOBER CHALLENGE:

1.There have been Questions on the Standard of the SQUAT SNATCH. A Power Snatch followed by an OVERHEAD SQUAT is acceptable.

2.We meet early Saturday, 6:15am sharp at the Gym and take off together for our Mission. Yes we´d love to see some Fans there so if you are free on saturday feel free to support our Teams in Innsbruck. You do not have to get on the road at 6:15am ; ) Event 1 starts at 10am at CrossFit Innsbruck.

“FRIDAY IS QUALI-DAY III”

3rd Qualification WOD for Champions Day V. All Innsbruck athletes are dismissed tomorrow, but you need to redo this CD V Q-WOD3 within the next week. Next Saturday would be a good choice. (Of course you can do it today if you want to, it´s your choice.)

Gameday Warmup

Walk through S.O.P.

Indi Warmup.

Gameday Huddle feat. “The Black Pearl”.

3-2-1-Jump

“CDV Q-WOD3” (Open WOD 11.1)

Competition:

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (35/25kg) scale as needed

Score Reps.:

Fitness:

Complete as many rounds and reps as possible in 10 minutes of:
30 Double Unders or 60 Single-unders
15 Power snatches (30/17kg)

Score: Reps, (2 Single unders =1 Rep, 60 Singles=30Reps.)

“SHOCKER OF THE WEEK” Snatching 200kg looks easy… We need some of that Russian PR Serum!

“QUOTE OF THE WEEK”

>>”I Bin gespannt ob EVENT 3 jemand fertig kriegt”<< (Thomas Hölzl, Owner CrossFit Innsbruck) Wir auch lieber TOM…

 

 

 

 

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