Sonntag 13.10.2024

wod

for max reps:

5 min amrap

50 air squats
max chest to bar pull ups

3 min amrap

30 box step ups 51/61
max toes to bars

1 min amrap

max distance row

note: 10 m = 1 rep

post workout

accumulate

50 alternating wall facing handstand shoulder taps
or…
Handstand walk 45.7 m

Samstag 12.10.2024

partnerwod

for time with a partner

100 walking overhead plate lunges 10/20
75 burpees to a plate
1:00 accumulated hang from a pull up bar
1,000 m weighted run together 10/20
1:00 accumulated hang from a pull up bar
75 burpees to a plate
100 walking overhead plate lunges 10/20

note: one partner works on the hangs, burpees, and overhead lunges, while the other rests
run together with one partner carrying one plate at a time

Freitag 11.10.2024

wod

every 3:00 x 7 sets

2 power cleans
2 thrusters

note: increase loading across as many sets as possible

Donnerstag 10.10.2024

wod

3 rounds for time

600 m run
rest 1:00
400 m run
rest 1:00
200 m run
rest 1:00

note: score = total time

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Kontakt

CrossFit SG
Am Eisenwerk 41
30519 Hannover
Tel.: 01575 2468844

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Offnungszeiten

Vormittags:

Mo. & Fr.: 9:00 - 12:00 Uhr

Mi.: 6:30 - 7:30 Uhr & 9:00 - 12:00 Uhr

Di. & Do.: 7:00 - 9:00 Uhr

Nachmittags:

Mo., Di., Mi. & Do.: 16:00 - 21:30 Uhr

Fr.: 15:00 - 19:00 Uhr

Wochenende:

Sa. & So.: 9:00 - 15:00 Uhr

 

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