Free

Free Crossfit Team WOD - Berlin every Tue 18:00, Thurs 18:00, Sat 16:00 out...

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Location

MotionLab.Berlin

Bouchéstraße 12

#Halle 20 (Enter via Jordanßtrase)

12435 Berlin

Germany

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Description

This a free group workout, with an emphasis on fun group / team crossfit style fitness. The WODs are planned and written up on the whiteboard. Each WOD is usually in 4 sections, Warm-up, Skill, Olymic lifts, then a Metcon (team workout, with a partner).

Please note. This is not an official class and there are no coaches, just a bunch of nice like-minded fit people training togther, using an open garage-style gym. It is open to people that are experienced in fitness, olympic lifting and or Crossfit. Sorry, it is not for beginners. There is no liability or tuition and you will need to sign a disclaimer before hand. You train at your own risk. The group WODs are fun yet challenging. The workouts are about teamwork, communication and effort.

Brief background. We started this thing in 2017 under a bridge at Möckernbrücke u-bahn to benefit those who want to train in a 'box' type of gym, but don't have enough money. Ie. refugees, students, startups etc. Now we have some free space from the very kind Motion Lab, and with that we have accumulated a nice set of equipment as donated by various people over the years. The gym is partially outdoors, so bring some warm sports clothes and gloves in the winter. There is no money involved at all. There are no official organisers. Everyone takes care of the place, it just works. Our dream is to continue expanding the gym with more equipment and likeminded people.

We have all the usual Crossfit box equipment, from bounce weights, olympic bars, boxes, wall balls, rigs, rowers etc.

Group size 12 max.
Nearest train station: Treptower Park
5min walk.

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An example WOD would be:

Warmup: Mobility all togther.

Skill: Pistol squats and ring muscle ups.


Olympic: 5 x 5 Deadlift at 70%-80% 1RM
5 x 5 Strict press at 50-70% 1RM. Last set 50% at max reps.


Metcon Partner workout:

5 min AMRep:

Row 800 meters
Max rep Push Press in remaining time…
Rest 1 min

5 min AMRep:

Row 800 meters
Max rep Toes-to-bar in remaining time…
Rest 1 min

5 min AMRep:

Row 800 meters
Max rep Sumo Deadlift High-pulls in remaining time…
Rest 1 min

5 min AMRep:

Row 800 meters
Max rep Burpees in remaining time…

Partners divvy up the rowing into 200 meter intervals, then divvy up reps however they like. Score is Total Reps!


Scaling Options:

Performance
50/25 Kg push press and SDHP's

Fitness & Basics
30/15 or lighter push presses and SDHP's | scaled toes-to-bar

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Date and Time

Location

MotionLab.Berlin

Bouchéstraße 12

#Halle 20 (Enter via Jordanßtrase)

12435 Berlin

Germany

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