CrossFit Salzburg

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CrossFit-Salzburg

22.07.2013 3D GYM MOD412

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Trainer Warmup 10 Min.

Skill: Choose One of the following in this progression: If you struggle with the Pullup the Pullup is your Choice, if you struggle dippin this is your Choice, if you are a Master of both already Muscle UPS are your Choice! Work on technique/consistency for 12 Minutes. Treat it like a 12 EMOM.

-Kippin Pull Up
-Kippin Ring Dip
-Kippin Muscle Up

Mainpage 21.07.2013
“Tabata This!”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

http://m.youtube.com/watch?v=wu479rRr_wY

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1st Anniversary BBQ (Thanks BBQ Pitmaster Alex C.)
I am working on our “FGB” Video, going on a 12 our flight in a Second, So I got Plenty of Time 😉 Will be available the next Days… Depending on how busy Chris will keep me during the flight.

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The final Seconds of Rowing which knocked all Athletes Out. That’s how it is supposed to be in a Fight that gone Bad. Thanks again for participating in our 1st Anniversary WOD and GRILL. What a Fun Night, Great Food ( again Thanks Alex) Great WOD Great People. CFSBG this is who we are this is who we Wanna be.

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