Reebok CrossFit Düsseldorf

Die Workouts

Workout

CrossFit hat eine große Auswahl der unterschiedlichsten Workouts zu bieten, die sowohl ein funktionales Training als auch viel Abwechslung ermöglichen. Nachfolgend eine Auflistung der bekanntesten Workouts, von denen jeder Crossfitter schon einmal gehört haben sollte. Unterschieden wird dabei zwischen den "Ladies" (gängige CrossFit-Workouts) und den "Heroes", die meist zu Ehren gefallener Soldaten und Polizisten entstanden sind und besonders hohe Ansprüche an die Athleten stellen.

Die Ladies

Amanda

9-7-5 repetitions of:

  • Muscle-ups Snatches 135/95 lbs

Angie

Complete all reps of each exercise before moving to the next.

  • 100 Pull-ups
  • 100 Push-ups
  • 100 Sit-ups
  • 100 Squats

Annie

50-40-30-20-10 repetitions of:

  • Double-unders
  • Sit-ups

Barbara

5 rounds for time

  • 20 Pull-ups
  • 30 Push-ups
  • 40 Sit-ups
  • 50 Squats

Chelsea

Each min on the min for 30 min

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats

Cindy

As many rounds as possible in 20 min

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats

Diane

21-15-9 reps, for time

  • Deadlift 225 lbs
  • Handstand push-ups

Elizabeth

21-15-9, for time of:

  • Clean 135 lbs
  • Ring Dips

Eva

5 rounds for time of:

  • 800m running
  • 30 repetitions 2 pood Kettlebell swing
  • 30 repetitions Pull-ups

Fran

21-15-9, for time of:

  • Thruster 95 lbs
  • Pull-ups

Helen

3 rounds for time

  • 400m running
  • 21 repetitions of 1,5 pood Kettlebell swing
  • 12 repetitions of Pull-ups

Grace

30 repetitions for time of:

  • Clean and Jerk 135 lbs

Isabel

30 repetitions for time of:

  • Snatch 135 pounds

Jackie

For time:

  • 1000m rowing
  • 50 repetitions of Thruster 45 lbs
  • 30 repetitions of Pull-ups

Karen

For time:

  • Wall-ball 150 shots 20 lbs

Kelly

5 rounds for time:

  • 400m running
  • 30 box jump, 60cm
  • 30 Wall ball shots, 20 lbs

Linda

10-9-8-7-6-5-4-3-2-1 repetitions for time of:

  • Deadlift 1 1/2 Body weight
  • Bench press Body weight
  • Clean 3/4 Body weight

Lynne

5 rounds for max repetitions of:

  • Bodyweight Bench Press Pull-ups

Mary

20' AMRAP of:

  • 5 HSPU
  • 10 Pistols
  • 15 Pull-ups

Nancy

5 rounds for time of:

  • 400m running
  • 15 repetitions Overhead squat 95 lbs

Nicole

20' AMRAP

  • 400m running
  • Max Rep Pull-ups

Die Heroes

Badger

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

  • 95 pound Squat clean, 30 reps
  • 30 Pull-ups
  • Run 800 meters

Daniel

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

  • 50 Pull-ups
  • 400 meter run
  • 95 pound Thruster, 21 reps
  • 800 meter run
  • 95 pound Thruster, 21 reps
  • 400 meter run
  • 50 Pull-ups

DT

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

  • Five rounds of:
  • 155 pound Deadlift, 12 reps
  • 155 pound Hang power clean, 9 reps
  • 155 pound Push jerk, 6 reps

Joshie

Army Staff Sergeant Joshua Whitaker

3 rounds fo time of:

  • 40 Dumbell Snatch, 21 Repetitions right arm
  • 21 L Pull-ups
  • 40 Dumbell Snatch, 21 Repetitions left arm
  • 21 L Pull-ups

Jason

S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout "Jason" in honor of his life, family, and courage.

  • 100 Squats
  • 5 Muscle-ups
  • 75 Squats
  • 10 Muscle-ups
  • 50 Squats
  • 15 Muscle-ups
  • 25 Squats
  • 20 Muscle-ups

Josh

SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.

  • 95 pound Overhead squat, 21 reps
  • 42 Pull-ups
  • 95 pound Overhead squat, 15 reps
  • 30 Pull-ups
  • 95 pound Overhead squat, 9 reps
  • 18 Pull-ups

JT

Petty officer 1st class Jeff Taylor

21-15-9 repetitions fot time of:

  • HSPU
  • Ring Dips
  • Push ups

McGhee

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

  • 275 pound Deadlift, 5 reps
  • 13 Push-ups
  • 9 Box jumps, 24 inch box

Michael

Navy Lieutenant Michael McGreevy

3 rounds for time of:

  • 800m running
  • 50 back extensions
  • 50 Sit ups

Murph

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

  • 1 mile Run
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Squats
  • 1 mile Run

Nate

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

  • 2 Muscle-ups
  • 4 Handstand Push-ups
  • 8 2-Pood Kettlebell swings

Paul

Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.

  • Five rounds of:
  • 50 Double unders
  • 35 Knees to elbows
  • 185 pound Overhead walk, 20 yards

Tommy V

In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in an training accident in Arizona, on Feb. 13 2008.

  • 115 pound Thruster, 21 reps
  • 15 ft Rope Climb, 12 ascents
  • 115 pound Thruster, 15 reps
  • 15 ft Rope Climb, 9 ascents
  • 115 pound Thruster, 9 reps
  • 15 ft Rope Climb, 6 ascents