3D-GYM School of Fitness

Physiotherapie | Training | Sport


17. Oktober 2017
by Andreas Diwald

MOD 1194

CrossFit Salzburg – Kurs


Metcon (No Measure)


Min. 1: 150m Sprint

Min. 2: 10 Burpee Box Jumps over 60/50cm

Min. 3: 20m Prowler Push 80/50kg

Min. 4: 10 Toes to bar or 20 knee raise

Min. 5: Rest

16. Oktober 2017
by Andreas Diwald

MOD 1193

CrossFit Salzburg – Kurs

1: Bench Press (20 min. To build up to 2RM)

2: Metcon (3 Rounds for reps)

3 Rounds

Amrap 2:30min.

21/15//15/12 Cal. Row

15 STOH DB/KB 24/16//16/12kg each arm.

Max. Pull Ups

2:30min. Rest
No Bands in this session.

Scale to Jumping Pull Ups of needed.

15. Oktober 2017
by Andreas Diwald

WOD 1192

CrossFit Salzburg – Kurs

Metcon (AMRAP – Rounds and Reps)

AMRAP 25 min.

In teams of 3

90 Cal. Bike

30 D-Ball over shoulder 70/50kg

9 Rope Climbs

Score: Rounds and Reps.

Scale weights as needed.
Teams of 2 cut Reps. (60/20/6)

Scaling Rope Climbs:

Either height or pull yourself up from sitting to standing back to sitting with arms only. (2 ascends for 1Rep)

12. Oktober 2017
by Andreas Diwald

WOD 1190

CrossFit Salzburg – Kurs


Andy (Time)

For time, wearing a 20-lb. vest:

25 thrusters, 115 lb.

50 box jumps, 24 in.

75 deadlifts, 115 lb.

1.5-mile run

75 deadlifts, 115 lb.

50 box jumps, 24 in.

25 thrusters, 115 lb.
U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany.

Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida.

Weathers is survived by his parents, Michael and Jere; sister, Carrie; brother, Dusten; and many other friends and family.
To learn more about Andy click here
40 min. time cap.

Scaling Option:

Hit it as a teamwod in teams of 2.