InFitnessTV zu Besuch im Werk

Posted on October 31st, 2013 by Sir J  |  Comments Off

Im Rahmenprogramm des CrossFit Invitational hosted by Reebok gab’s ein Media-Workout mit ausgewählten Presseleuten im CrossFit Werk. Raphael hat unseren Coach Marco zum CrossFit generell und seinen Ansichten befragt. Shet selbst, viel Spaß!   Ihr finder InfitnessTV auch auf Facebook und seht weiter Folgen auf YouTube.

CrossFit Werk welcomes all Invitational fans

Posted on October 18th, 2013 by Sir J  |  Comments Off

The greatest event besides the Reebok CrossFit Games is going down in Berlin: The CrossFit Invitational, presented by Reebok. As first official affiliate box in Berlin, CrossFit Werk and it’s “KreW”, we are excited to welcome all of you around the weekend of October 26th. For everybody seeking a place to sleep, eventually couch surf, […]

29.08.2013

Posted on August 29th, 2013 by Sir J  |  Comments Off

Todays workout is another very quick one. Or not. How well can you keep your midline stable and not burn your triceps pushing up? Come on, it’s just three rounds. Keep it intense. A) Strength Power Clean(&Jerk) Basic:         5×3 +1kg Advanced: 7×3@75%1RM PullUps   5x Maximum Effort B) Conditioning 3 Rounds For Time of: […]

28.08.2013

Posted on August 28th, 2013 by Sir J  |  Comments Off

Todays workout friends, hope you enjoyed it! Thank you Michelle and Ted for joining us while on vacation. We hope that this wod challenges you as much as the Workouts at you home box. Cheers to Seattle! A) Strength Back Squat & Bench Press Basic: 3×5 +2,5kg/1kg Advanced: 3×7 @75% of your 1RM B) MetCon […]

27.08.2013

Posted on August 27th, 2013 by Sir J  |  Comments Off

A) Strength Farmers Carry 400m AHAP (As Heavy As Possible with minimum breaks) B) Metabolic Conditioning AMRAP30 *8 K2E *8 OH Lunges, each leg (or: 16 alternating) *32 Double unders

26.08.2013

Posted on August 26th, 2013 by Sir J  |  Comments Off

A) Krafttraining Deadlift 3×7 @ 75% of 1RM B) Workout: “+2″ 2-4-6-8-10 reps of *Deadlift @ 60% of 1RM *Pull Ups + 100m run

25.08.2013

Posted on August 25th, 2013 by Sir J  |  Comments Off

A) Kein Krafttraining B) Hero Workout: “Klepto” 4 Runden auf Zeit *27 Box Jumps (60cm Kiste) *20 Burpees *11 Power Cleans (60/45kg) Hier geht’s zur Workoutbeschreibung auf CrossFit.com

21.08.2013

Posted on August 21st, 2013 by Sir J  |  Comments Off

Wie fühlt man sich nach einer kleinen Auseinandersetzung mit fiesen Hilfsmittel? Der Legende nach weiß man es nach dem Workout “Fight Gone Bad”. Wir verstärken den Geschmack indem wir anstatt der Sumo Deadlift High Pulls Kettlebell Swings machen. Also schön die Frequenz hoch halten und alles geben! Und nachher ist man froh, lebendig aus der […]

20.08.2013

Posted on August 20th, 2013 by Sir J  |  Comments Off

A) Krafttraining Deadlift    5 x 4 @ 85% 1RM ChinUps    5 x Max Effort B) Workout of the Day 5 Rounds for time *4 Pull Ups *6 Burpees *8 Air Squats

19.08.2013

Posted on August 19th, 2013 by Sir J  |  Comments Off

A) Strength: Backsquat / Press 5×4 @85% 1RM B) Workout of the day: TABATA (20 seconds work followed by 10 sec rest for 8 rounds) Thruster (30/20kg)