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#crossfitlife #crossfit #smarterE #intersolar2025 #solar #stemmen #fitness

#lazardukic #crossfitathlete #crossfit #crossfitlife #crossfitcommunity #fitness #crossfitter #crossfitgames

NEW Update: Lazar Dukic has died

29-year-old Serbian CrossFit athlete Lazar Dukic tragically vanishes under the ocean just before crossing the..

https://isinfo24.com/serbian-crossfit-athlete-lazar-dukic-has-died-missing/

#WorkoutOfTheDay

Warmup:

Burpees to "Thunderstruck"
2x
* 8/8 bottom up presses (10kg)
* 8/8 single leg deadlifts (10kg)

4x
* 8 upright rows (sumo hold) (15kg)
* 10 sumo deadlift high pulls (15kg)

10 dumbbell snatches (10kg)

#WOD: "21 Pump Street"

* #Tabata Dumbbell Snatches (15/22,5)
* 1 minute rest
* Tabata Burpee Over Dumbbell
* 1 minute rest
* Tabata Kettlebell Sumo Deadlift High Pulls
* 1 minute rest
* Tabata V Ups

Scaled to:
* tabata dumbbell snatches (8kg)
* 1 minute rest
* tabata burpee over dumbbell
* 1 minute rest
* tabata kettlebell sumo deadlift high pulls (20kg!) #pr
* 1 minute rest
* tabata tuck-up

Did 261 reps in total.

#workout #fitness #crossfit #endgame #crossfitlife #gym #gymlife #fitness #fitodon #mastolift

#WorkoutOfTheDay

"Big Seven"

10 rounds for time:
* 100 meter run / 125 meter row
* 7 Chest-to-bars
* 7 Dumbbell Front Squats (2x15/22,5)
* 7 Handstand Push-Ups

Scaled it to
* 125m row
* 7 australian rows
* 7 dumbbell front squats (2x15kg)
* 7 pike push-ups

Finished in 27'20"

#wod #endgame #crossfit #crossfitlife #weightlifting #fitness #gym #gymlife #mastolift #fitodon

#WorkoutOfTheDay

"High-Speed Chase"

AMRAP 24'
* 10 Hang Clean and Jerks (43/61)
* 10 Lateral Box Jump Overs (20/24)
* 10 Jumping Air Squats

After every second round, add 200m run / 250m row

Scaled to:
* 10 Hang Clean and Jerks @ 15.5kg (last time I tried I couldn't do it with my shoulder)
* 10 Lateral Box Step Overs (20)
* 10 Jumping Air Squats
* 250m row

Finished 8 rounds and 4 reps

#crossfit #wod #crossfitlife #gym #fitness #weightlifting #throwHeavyShitAround

#WorkoutOfTheDay

Foundations class

#EMOM 20'
* 6 goblet squats (3 seconds down, hold 2 seconds, 1 second up)
* 10 hamstring curls (with medball)
* 8/8 bulgarian split squats
* 6/6 single leg deadlifts
* row

I did
* 6 goblet squats with 17.5kg (#PR)
* 10 hamstring curls (20lbs medball)
* 8/8 bulgarian split squats (6kg kettlebell, first time ;))
* 6/6 single leg deadlifts (12kg kettlebell)
* row

Rounded off with a #TABATA of side plank. Ugh.

#wod #crossfit #endgame #gym #fitness #weightlifting #crossfitlife #gymlife

#WorkoutOfTheDay #wod

"Déja Vu"
2 Rounds for time:
* 60 Push-Ups
* 50 American Kettlebell Swings (16/24)
* 40 Sit-Ups
* 30 Air Squats
* 20 Ring dips
* 10 Box Jumps (20/24 inch)
* 5 Burpees

Time cap: 30 mins

Scaled to
* 60 Barbell Push-Ups
* 50 American Kettlebell Swings (16kg)
* 40 Sit-Ups
* 30 Air Squats
* 20 Box Dips
* 10 Box Step-Ups
* 5 Burpees on dumbbels

Finished in 23' 04"

#fitness #crossfit #crossfitlife #gym #weightlifting #health #fitnesslife #endgame

Warm up:
* 400m jog / row
* #tabata ring support hold
* 8/8 dumbbell windmills
* 10/10 dumbbell high pulls
* 10 dumbbell snatches
* 10 Box Step-Ups
* 10 weighted box step-ups
* tabata shuttle runs / rowing

.com workout: "Hope For Refugees"
3 rounds in Fight gone Bad system: each exercise for 1 minute, directly going from one to the next. Count your calories/reps and add them all together in the end.

**RX / Intermediate / Beginner**:
* Shuttle runs, 8 meter
* dumbbell snatches (15/22,5) / (10/15) / (7/10)
* Echo Bike for calories
* dumbbell box step-ups (same dumbbell) / (same dumbbell) / (no dumbbell)
* Strict burpees / Strict burpees / Burpees
* Rest

I scaled the workout to:
* Rowing for calories
* dumbbell snatches (10kg)
* Echo Bike for calories
* dumbbell box step-ups (20") (10kg DB)
* Strict burpees on dumbbell
* Rest

Ended at 187 reps! Not too bad for that ongoing shoulder stuff.

#WorkoutOfTheDay #wod #crossfit #endgame #crossfitlife #weightlifting #fitness #gym

#WorkoutOfTheDay

Tests, for time

* 1 mile run / 2km row
* Bar hang

Rowed 2km in 8:33, had to stop a few times (right shoulder...)
Hung only 53 seconds before my lower arms started cramping like crazy

Then 5 rounds of 5 reps #FrontSquat, where I ended at 40kg.
#crossfit #wod #endgame #crossfitLife #gym #fitness #weightlifting #cardio

#crossfit #WorkoutOfTheDay #wod

"Cardio Is Hardio"

Switch every 2,5 minutes:
* 500m Run
* 500m Row
* 40kcal Echo Bike
* Rest

Scaled to:
* 2,5min Single Unders
* 500m row (average around 2'05")
* 500m Echo bike, where I got to 34/23/23 kcal. After the first round my right shoulder told me to go eff myself

#crossfitlife #endgame #fitness #gym #gymlife