Dani at the CrossFit Challenge 2011 – “queeeso”
CrossFit Turicum Zürich Link: CrossFit Turicum Albums on Google+
https://plus.google.com/u/0/photos/110812690478978020786/albums
Strength
5-5-5-5-all out
back squat
75% 1rm
WOD – Endurance
25 min. Time cap
5 rounds
50 double unders/150 singles
10 wall balls 8/4
10 box jumps
10 burpees
10 kb sumo deadlift high pulls (24/16)
Adrian at CrossFit Ponte Vedra in Florida – Andrew White, owner and founder on the left
CrossFit Turicum Zürich Link: CrossFit Tour
http://tour.crossfit.com/
WOD-Strength
10 rounds of
5 pull ups (strict or weighted)
5 ring dips/ring push ups
5 knees to elbows (strict and slow)
20s time for each exercise
10s rotation
CrossFit Turicum Zürich Link: outdoor-training by
http://www.rosstraining.com/
No Training at CrossFit Turicum
Do your own outdoor-WOD instead!
800m run
20 push ups
400m run
30 push ups
200m run
40 push ups
