CrossFit Salzburg

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CrossFit-Salzburg

28.04.2014 3D GYM MOD514

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CHAMPIONS DAY VI: PODIUM BY CATEGORY

What a great day! Thanks everybody, volunteers and competitors, for making Champions Day VI a thrilling experience. Celebrate and enjoy your achievements … Then come back in the Gym! After Champions Day is before Champions Day!

Here are your Champions by Category:

KIDS:

Gold: Letitia

Silber: Marlies

Bronze: Luna

Foto

 

MASTERS:

Gold: Reinhard

Silber: Irmgard

Bronze: Hermann

Foto 5

 

FEMALE FITNESS:

Gold: Nicole

Silber: Steffi

Bronze: Isa

Foto 4

 

MALE FITNESS:

Gold: Timo

Silber: Philipp

Bronze: Kai

Foto 3

 

FEMALE COMPETITION:

Gold: Sonja, reigning CrossFit Salzburg Champion.

Silber: Christina

Bronze: Manu

Foto 2

MALE COMPETITION:

Gold: Michi, reigning CrossFit Salzburg Champion.

Silber: Thomas

Bronze: Asim

Foto 1

Champions Day VI Video Highlights on upload…

now back to work…

15 Min. Trainer Warmup.

then

Stamina: Roxanne, Sting and the Police (Same Format as “Bring Sally Up”). Everytime you hear Roxanne do 1 BackSquat.

Back Squat: RX: 60/45kg , Scale weights as needed. (Please use RX weights only, if your 1RM is far off 100kg.)

then

WOD: 3 Rounds of 1 min.Work 30sec.Rest (24 Min.) for max Reps.:

-Overhead Lunges 20/10kg Plate (stationary)
-Ring Rows
-Box Jump Overs 60/50cm
-seated 1-arm Dumbbell Press 15/10kg (alternate every 5 Reps, sit on Benches) 
-Row for Cal.

Score: Total Reps. (Set up Rings on same height as feet, scale as needed.)

I already dislike this song…

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