CROSSFIT GRAVEL PIT
crosfit-journal.png
xenios-logo weiß.png
Diesel Logo.png
Stoak Logo.png
  • Grau Facebook Icon
  • Grau Icon Instagram

Am Galgenberg 1

8700 Leoben

​​

0650 | 80 373 90

hello@crossfitgravelpit.rocks

Die erste professionelle CrossFit Box in der Obersteiermark

#qualitycoaching

© 2019 by CrossFit Gravel Pit Leoben

WUP - 12'

2R

  • 2L Burpee Broad Jumps

  • 10 Med Ball Push Ups

  • 2L Inch Worms

  • 10 Med Ball Thruster

  • 1L Duck Walk

  • 15 Squats

Shoulder WUP

Mini Band Taps

Mini Band Raises

SKILL 20'

  • Gym SKILL

 

  • Hang on Rack

  • Shapes

  • KIP

  • T2B

WOD - 16'

21 - 15 - 9

 

  • KB Swings (24/16)

  • T2B

  • KB Box Step Ups

  • Push Ups

M.O.D. - 2'

 

Banded Shoulder Pull Down

____________________________

Comments / Good to Know

! SHAPES! - wen need to get back to the basics 

____________________________

SWEAT
Smells like Cardio in here!
MO 18.11.2019

WUP - 12'

Partner WUP


2R

 

  • 20 Plank Claps

  • 10 Syncro Push Ups

  • 20 Partner WBs

  • 10 Syncro Sit Ups

PVC Clean / Squat Wup

STRENGTH- 25' 

Complex Time

25' for 1RM of

  • 1 Squat Clean

  • 2 S2OH

  • 4 BS

If finished do 1R every 3'


 

WOD - 16'

For Time 16' TC

  • 50 Air Squats

  • 25 DB Snatches

  • 40 Air Squats

  • 20 DB Snatches

  • 30 Air Squats

  • 15 DB Snatches

  • 20 Air Squats

  • 10 DB Snatches

M.O.D. - 2'

Lower Back Laying Roation

____________________________

Comments / Good to Know

 

The S2OH Will be the limiting factor on the complex

____________________________

LIFT

TBD

DO | 21. 11. 2019

WUP - 10'

​​

Junkyard Dog

Shoulder WUP

 

  • Fractunal Plate Rotations

  • FP Butterflies

  • FP Raises

STRENGTH - 18'


6' for DB / KB Press WUP

EMOM 12'

  • 8 Double KB / DB Presses

  • 4 Push UPs

WOD - 20'

OPEN 20.5 like Coach Jörg wanted it

For Time 20'  TC

  • 50 US KBS (20/12) 

  • 40 Wall Balls

  • 30 Push Ups

  • 20 (C2B) Pull Ups

  • 10 Burpees

  • 20 (C2B) Pull Ups

  • 30 Push Ups

  • 40 Wall Balls

  • 50 US KBS (20/12)

M.O.D. - 2'

Upside Down Wall Sit

____________________________

Comments / Good to Know

No Pacing  - just Go Time in the WOD

____________________________

DI | 19.11.2019

WUP - 18'

ROXANNE

  • JJ

  • Burpees

3R

  • 10 Banded Press

  • 10 Banded Jumps

PVC Clean / Squat Wup

SKILL- 24' 

Snatch Skills

 

  • 5-8' for Positions

  • 5-8' for Snatch Flow

  • 5-8' for Snatches w. Barbell

WOD - 15' 

For Weight 15' TC

 

  • 5 Pull Ups

  • 10 Tuck Jumps

  • 1 Snatch

 

increase weight every round

after failure Push Ups to TC
 

M.O.D. - 2'

Lower Back Rotations

____________________________

Comments / Good to Know

 

Again Snatches on Friday? ..why not!!

____________________________

GYM
Everything on the Bar pt.II
FR | 22. 11. 2019

WUP - 14'

Mini Band Game of Tag


2 Burpees

2R 

  • 30 Squats

  • 20 Sit Ups

  • 10 Leg Raises

WOD PREP!
Clean / S2OH WU

WOD - 34'

AMRAP 14'

  • 10 Deadlifts (45/30)

  • 10 Squat Cleans

  • 10 S2OH

6' Rest

For Time 14' TC


10R

  • 4 Burpees

  • 10 Lunges 

  • 16 Tuck Ups

M.O.D. - 2'

 

Heel Sit

___________________________

Comments / Good to Know

6' of rest should get your heartrate back to normal

____________________________

MI | 20.11.2019