Announcements

Feiertagsöffnungszeiten 31.12. – 01.01.16

Do 31.12.15
08:00 – 09:00 Kurs
09:00 – 10:00 Kurs
10:00 – 12:00 Open Box

Fr 01.01.16
Gym closed!
Relax and Welcome 2016

CrossFit Salzburg – Kurs

Warm-up

15 Min Trainer Warm Up (No Measure)

Gymnastics

Handstand Walk (3 x for max. distance HS-Walk.)

15 min. session.

You get as many attempts as you want your longest 3 attempts will count.

or

Scaling Option HS HOLD.

Handstand Hold (3 x for max. holding time)

You get as many attempts as you want your longest 3 attempts will count.

(1 sec. = 1 rep.)

WOD

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
If class is crowded build 2 or 3 heats à 7-10 athletes.

Heat 1 starts at min 1, Heat 2 starts at min. 3, and heat 3 at min. 5; (Make sure there is a station gap between heats!)

Rx Weights:

WB: 20/14lbs

SDLHP: 32/24kg KB

BJ: 50cm all genders

PP: 35/25kg

Row: Cal.