CrossFit Allmend
Fit for Lifts
All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Workout AMRAP 4: 10 shuttle runs 21 toes-to-bars Max power snatches (40/60 kg) 2:00 rest AMRAP 4: 10 shuttle runs 21 toes-to-bars Max overhead squats (40/60 kg) 2:00 rest AMRAP 4: 10 shuttle runs 21 toes-to-bars Max squat snatches (40/60 kg) – Tiebreak is total power snatch reps. – 1 shuttle is 25 ft down and back.
Freie Plätze: 6
All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Workout For time: :30 L-sit hold 20 deadlifts (100/140 kg) :30 L-sit hold 40 bar-facing burpees :30 L-sit hold 20 deadlifts :30 L-sit hold
Freie Plätze: 8
WOD
10:00 - 11:30
CF Allmend
Raffaele D'Alto
Workout 1 AMRAP 20: 25 wall-ball shots (6/9 kg) (2.7/3 m) 10/15-cal bike 5 wall walks Workout 2 5 x 3:00 rounds for reps of: 200/250-meter ski Max-reps unbroken handstand push-ups
Freie Plätze: 8
Masters Class
16:30 - 17:30
CF Allmend
Raffaele D'Alto
Workout Heavy For load: Split jerk 1-1-1-1-1-1-1
Freie Plätze: 9
All Levels
12:00 - 13:00
CF Allmend
Raffaele D'Alto
Workout AMRAP 4: 10 shuttle runs 21 toes-to-bars Max power snatches (40/60 kg) 2:00 rest AMRAP 4: 10 shuttle runs 21 toes-to-bars Max overhead squats (40/60 kg) 2:00 rest AMRAP 4: 10 shuttle runs 21 toes-to-bars Max squat snatches (40/60 kg) – Tiebreak is total power snatch reps. – 1 shuttle is 25 ft down and back.
Freie Plätze: 8
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Workout For time: 50 pull-ups 50 hang squat cleans (25/40 kg) 50-cal row
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Workout For time: 50 pull-ups 50 hang squat cleans (25/40 kg) 50-cal row
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Workout 21-18-15-12-9 reps for time of: DB bench presses (15/22.5 kg) Hand-release push-ups – Use two dumbbells.
Weightlifting 1. Week Snatch
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Warm-up & Mobility Exercises 5-6 Box Jumps 1 x Burgener Warm-up then 5 sets of: 2 Muscle Snatch + 1 Overhead Squat between sets 5 x Klokov Press in Squat position then 5 sets of: 3 Hang Power Snatch 3 Snatch Balance then 3 sets of: 10-12 Banded face pulls
Powerlifting 1RM Test Bench Press
18:00 - 19:00
CF Allmend
Jael Burri
Bench Press 12 - 10 - 8 - 6 - 3 - 3 - 1 - 1 - 1
Freie Plätze: 8
All Levels
19:00 - 20:00
CF Allmend
Jael Burri
Workout 3 rounds for time: 30 sit-ups 30 med-ball box step-ups (51/61 cm) (6/9 kg) 400-m med-ball run
Freie Plätze: 5
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Workout Heavy For load: Split jerk 1-1-1-1-1-1-1
Freie Plätze: 8
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Workout Heavy For load: Split jerk 1-1-1-1-1-1-1
Freie Plätze: 6
All levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Workout AMRAP 4: 10 shuttle runs 21 toes-to-bars Max power snatches (40/60 kg) 2:00 rest AMRAP 4: 10 shuttle runs 21 toes-to-bars Max overhead squats (40/60 kg) 2:00 rest AMRAP 4: 10 shuttle runs 21 toes-to-bars Max squat snatches (40/60 kg) – Tiebreak is total power snatch reps. – 1 shuttle is 25 ft down and back.
Freie Plätze: 8
Powerlifting 1RM Test Bench Press
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Bench Press 12 - 10 - 8 - 6 - 3 - 3 - 1 - 1 - 1
Freie Plätze: 4
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Workout AMRAP 4: 10 shuttle runs 21 toes-to-bars Max power snatches (40/60 kg) 2:00 rest AMRAP 4: 10 shuttle runs 21 toes-to-bars Max overhead squats (40/60 kg) 2:00 rest AMRAP 4: 10 shuttle runs 21 toes-to-bars Max squat snatches (40/60 kg) – Tiebreak is total power snatch reps. – 1 shuttle is 25 ft down and back.
Freie Plätze: 8
Wochenansicht
MONTAG, 17.08.2026
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Workout For time: 50 pull-ups 50 hang squat cleans (25/40 kg) 50-cal row
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Workout For time: 50 pull-ups 50 hang squat cleans (25/40 kg) 50-cal row
DIENSTAG, 18.08.2026
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Workout 21-18-15-12-9 reps for time of: DB bench presses (15/22.5 kg) Hand-release push-ups – Use two dumbbells.
Weightlifting 1. Week Snatch
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Warm-up & Mobility Exercises 5-6 Box Jumps 1 x Burgener Warm-up then 5 sets of: 2 Muscle Snatch + 1 Overhead Squat between sets 5 x Klokov Press in Squat position then 5 sets of: 3 Hang Power Snatch 3 Snatch Balance then 3 sets of: 10-12 Banded face pulls
MITTWOCH, 19.08.2026
Powerlifting 1RM Test Bench Press
18:00 - 19:00
CF Allmend
Jael Burri
Bench Press 12 - 10 - 8 - 6 - 3 - 3 - 1 - 1 - 1
Freie Plätze: 8
All Levels
19:00 - 20:00
CF Allmend
Jael Burri
Workout 3 rounds for time: 30 sit-ups 30 med-ball box step-ups (51/61 cm) (6/9 kg) 400-m med-ball run
Freie Plätze: 5
DONNERSTAG, 20.08.2026
Masters Class
16:30 - 17:30
CF Allmend
Raffaele D'Alto
Workout Heavy For load: Split jerk 1-1-1-1-1-1-1
Freie Plätze: 9
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Workout Heavy For load: Split jerk 1-1-1-1-1-1-1
Freie Plätze: 8
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Workout Heavy For load: Split jerk 1-1-1-1-1-1-1
Freie Plätze: 6
FREITAG, 21.08.2026
All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Workout AMRAP 4: 10 shuttle runs 21 toes-to-bars Max power snatches (40/60 kg) 2:00 rest AMRAP 4: 10 shuttle runs 21 toes-to-bars Max overhead squats (40/60 kg) 2:00 rest AMRAP 4: 10 shuttle runs 21 toes-to-bars Max squat snatches (40/60 kg) – Tiebreak is total power snatch reps. – 1 shuttle is 25 ft down and back.
Freie Plätze: 6
All Levels
12:00 - 13:00
CF Allmend
Raffaele D'Alto
Workout AMRAP 4: 10 shuttle runs 21 toes-to-bars Max power snatches (40/60 kg) 2:00 rest AMRAP 4: 10 shuttle runs 21 toes-to-bars Max overhead squats (40/60 kg) 2:00 rest AMRAP 4: 10 shuttle runs 21 toes-to-bars Max squat snatches (40/60 kg) – Tiebreak is total power snatch reps. – 1 shuttle is 25 ft down and back.
Freie Plätze: 8
All levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Workout AMRAP 4: 10 shuttle runs 21 toes-to-bars Max power snatches (40/60 kg) 2:00 rest AMRAP 4: 10 shuttle runs 21 toes-to-bars Max overhead squats (40/60 kg) 2:00 rest AMRAP 4: 10 shuttle runs 21 toes-to-bars Max squat snatches (40/60 kg) – Tiebreak is total power snatch reps. – 1 shuttle is 25 ft down and back.
Freie Plätze: 8
Powerlifting 1RM Test Bench Press
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Bench Press 12 - 10 - 8 - 6 - 3 - 3 - 1 - 1 - 1
Freie Plätze: 4
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Workout AMRAP 4: 10 shuttle runs 21 toes-to-bars Max power snatches (40/60 kg) 2:00 rest AMRAP 4: 10 shuttle runs 21 toes-to-bars Max overhead squats (40/60 kg) 2:00 rest AMRAP 4: 10 shuttle runs 21 toes-to-bars Max squat snatches (40/60 kg) – Tiebreak is total power snatch reps. – 1 shuttle is 25 ft down and back.
Freie Plätze: 8
SAMSTAG, 22.08.2026
All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Workout For time: :30 L-sit hold 20 deadlifts (100/140 kg) :30 L-sit hold 40 bar-facing burpees :30 L-sit hold 20 deadlifts :30 L-sit hold
Freie Plätze: 8
SONNTAG, 23.08.2026
WOD
10:00 - 11:30
CF Allmend
Raffaele D'Alto
Workout 1 AMRAP 20: 25 wall-ball shots (6/9 kg) (2.7/3 m) 10/15-cal bike 5 wall walks Workout 2 5 x 3:00 rounds for reps of: 200/250-meter ski Max-reps unbroken handstand push-ups
Freie Plätze: 8