CrossFit Salzburg

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CrossFit-Salzburg

30.08.2013 3D GYM MOD350

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“FRIDAY IS GAMEDAY”

Another CFSBG Athlete is following his call of duty to Libanon for the next 6 months, Phil Sparoutz. We will miss you Phil, please come back safe and sound. We will dedicate this Gameday WOD to Phil with a true Hero WOD!

Gameday Warmup

Walk through S.O.P.

Indi Warmup.

Gameday Huddle feat. The Black Pearl

3-2-1-Liiifffttt

“LUMBERJACK 20”

20 Deadlifts Male:125/100/80//Female:85/60/40
Run 400m
20 KB swings Male:32/24/16//Female:24/16/12
Run 400m
20 Overhead Squats Male:50/42,5/32,5//Female:32,5/25/17
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps 60/50cm
Run 400m
20 Squat Cleans Male:42,5/30/20//Female:30/20/12kg
Run 400m

Score: Time, Time Cap 30 Min. scale weights as needed. Male: Competition/Fitness/scaled//Female: Competition/Fitness/Scaled Weights in kilograms;

“Shocker of the Week”
Sometimes we(I) freak out during lunch breaks and test new equipment… See yourself…(Thanks Sonja for letting me on your Hula Hoop)

“Quote of the Week”
A happy birthday message to a CrossFitter:
DearestHappy Birthday! May all your Squats be heavy and deep!

 

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