CrossFit Allmend
Fit for Lifts
lun
31
mar
01
mer
02
gio
03
ven
04
sab
05
dom
06
All Levels
18:00 - 19:00
CF Allmend
Flavia Zuber
Workout 3 rounds for reps: 1:00 wall-ball shots (6/9 kg)(2.7/3 m) 1:00 sumo deadlift high pulls (25/35 kg) 1:00 box jumps (51 cm) 1:00 push presses (25/35 kg) 1:00 row for calories – Rest 1:00 between rounds.
Posti liberi: 5
WOD
19:00 - 20:00
CF Allmend
Flavia Zuber
Workout 1 3 rounds for reps: 1:00 wall-ball shots (6/9 kg)(2.7/3 m) 1:00 sumo deadlift high pulls (25/35 kg) 1:00 box jumps (51 cm) 1:00 push presses (25/35 kg) 1:00 row for calories – Rest 1:00 between rounds. Workout 2 21-15-9 sit-ups push-ups
Posti liberi: 7
Powerlifting
18:00 - 19:00
CF Allmend
Flavia Zuber
6 x 6 Low Bar Back Squat (60% of 1RM) between sets 10 DB seated Shoulder Press (5 each) then 5 x 3 Heavy front Squats (90% of 1RM)
Posti liberi: 6
All Levels
19:00 - 20:00
CF Allmend
Flavia Zuber
Workout AMRAP 10: 50 burpee pull-ups 75 KB swings (16/24 kg) Max burpee pull-ups in the remaining time – Pull-up bar is 6 inches above fingertips with arms extended overhead. – Score is the number of burpee pull-ups completed at the end of the workout.
Posti liberi: 6
All Levels
18:00 - 19:00
CF Allmend
Jael Burri
Workout For time: 50 single-arm DB overhead squats (15/22.5 kg) 50 single-DB step-overs (15/22.5 kg) (51/61 cm) 150 double-unders 25 single-arm DB overhead squats 25 single-DB step-overs 75 double-unders
Posti liberi: 8
All Levels
19:00 - 20:00
CF Allmend
Jael Burri
Workout For time: 50 single-arm DB overhead squats (15/22.5 kg) 50 single-DB step-overs (15/22.5 kg) (51/61 cm) 150 double-unders 25 single-arm DB overhead squats 25 single-DB step-overs 75 double-unders
Posti liberi: 7
All levels
17:00 - 18:00
CF Allmend
Jael Burri
Workout 21-15-9 reps for time of: Clean and jerks (25/40 kg) Echo bike calories – Women perform 15-12-9 calories.
Posti liberi: 7
Powerlifting
18:00 - 19:00
CF Allmend
Jael Burri
6 x 6 Low Bar Back Squat (60% of 1RM) between sets 10 DB seated Shoulder Press (5 each) then 5 x 3 Heavy front Squats (90% of 1RM)
Posti liberi: 7
All Levels
19:00 - 20:00
CF Allmend
Jael Burri
Workout 21-15-9 reps for time of: Clean and jerks (25/40 kg) Echo bike calories – Women perform 15-12-9 calories.
Posti liberi: 8
Riepilogo della settimana
LUNEDÌ, 31.08.2026
All Levels
18:00 - 19:00
CF Allmend
Flavia Zuber
Workout 3 rounds for reps: 1:00 wall-ball shots (6/9 kg)(2.7/3 m) 1:00 sumo deadlift high pulls (25/35 kg) 1:00 box jumps (51 cm) 1:00 push presses (25/35 kg) 1:00 row for calories – Rest 1:00 between rounds.
Posti liberi: 5
WOD
19:00 - 20:00
CF Allmend
Flavia Zuber
Workout 1 3 rounds for reps: 1:00 wall-ball shots (6/9 kg)(2.7/3 m) 1:00 sumo deadlift high pulls (25/35 kg) 1:00 box jumps (51 cm) 1:00 push presses (25/35 kg) 1:00 row for calories – Rest 1:00 between rounds. Workout 2 21-15-9 sit-ups push-ups
Posti liberi: 7
MARTEDÌ, 01.09.2026
MERCOLEDÌ, 02.09.2026
Powerlifting
18:00 - 19:00
CF Allmend
Flavia Zuber
6 x 6 Low Bar Back Squat (60% of 1RM) between sets 10 DB seated Shoulder Press (5 each) then 5 x 3 Heavy front Squats (90% of 1RM)
Posti liberi: 6
All Levels
19:00 - 20:00
CF Allmend
Flavia Zuber
Workout AMRAP 10: 50 burpee pull-ups 75 KB swings (16/24 kg) Max burpee pull-ups in the remaining time – Pull-up bar is 6 inches above fingertips with arms extended overhead. – Score is the number of burpee pull-ups completed at the end of the workout.
Posti liberi: 6
GIOVEDÌ, 03.09.2026
All Levels
18:00 - 19:00
CF Allmend
Jael Burri
Workout For time: 50 single-arm DB overhead squats (15/22.5 kg) 50 single-DB step-overs (15/22.5 kg) (51/61 cm) 150 double-unders 25 single-arm DB overhead squats 25 single-DB step-overs 75 double-unders
Posti liberi: 8
All Levels
19:00 - 20:00
CF Allmend
Jael Burri
Workout For time: 50 single-arm DB overhead squats (15/22.5 kg) 50 single-DB step-overs (15/22.5 kg) (51/61 cm) 150 double-unders 25 single-arm DB overhead squats 25 single-DB step-overs 75 double-unders
Posti liberi: 7
VENERDÌ, 04.09.2026
All levels
17:00 - 18:00
CF Allmend
Jael Burri
Workout 21-15-9 reps for time of: Clean and jerks (25/40 kg) Echo bike calories – Women perform 15-12-9 calories.
Posti liberi: 7
Powerlifting
18:00 - 19:00
CF Allmend
Jael Burri
6 x 6 Low Bar Back Squat (60% of 1RM) between sets 10 DB seated Shoulder Press (5 each) then 5 x 3 Heavy front Squats (90% of 1RM)
Posti liberi: 7
All Levels
19:00 - 20:00
CF Allmend
Jael Burri
Workout 21-15-9 reps for time of: Clean and jerks (25/40 kg) Echo bike calories – Women perform 15-12-9 calories.
Posti liberi: 8
SABATO, 05.09.2026
DOMENICA, 06.09.2026