„HAPPY BIRTHDAY TOBI“

I want to take this chance  thanking a very special guy behind the scenes of CrossFit Salzburg. Tobi is our  Webmaster of this site. We now blogged 531 WODS consistently. Thanks for being a reliable partner and helping me out at times way beyond 9-5 working hours. Hope we see you in the gym someday!!! 

Gooooo CHRIZZY!

Coach Chrizzy is heading south to the adriatic beach competing in the Adriatic Throwdown this weekend. Manu, Sonja and Steffi will motivate her up the leader board. Have fun competing Chrizzy, we are with you in our thoughts!!!

Trainer Warmup 10 Min.

Skill: Cleans (15 Min.)

Competition/Fitness: Work up to  a heavy double. Squat or Power Clean acceptable.

WOD

In 2 Minutes

Sprint 200m
with the remainder of the time max Reps. Pull Ups.

Rest 2 Min.

In 2 Minutes

Sprint 200m
with the remainder of the time max Reps. STOH 42,5/30//30/20kg (Dumbbells optional.)

Rest 2 Min.

In 2 Minutes

Sprint 200m
with the remainder of the time max Reps. TTB.

Rest 2 Min.

In 2 Minutes

Sprint 200m
with the remainder of the time max Reps. Power Cleans 60/40//40/30kg.

Rest 2 Min.

In 2 Minutes

Sprint 200m
with the remainder of the time max Reps. Double Unders.

Score: Reps of each Station. Scale movements and weights as needed.