June 2012 - RCF NuernbergRCF Nuernberg

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Archive for: June

Drücken Drücken Sie £ 115 10 Wiederholungen

Kettlebell Swing-pod 1,5 10 Wiederholungen

Jump Box (24 Zoll)


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Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

20 Minute AMRAP of:

10 Push Press (115/75)

10 Kettlebell Swings (1.5/1 pood)

10 Box Jump (24/20)

20 Minute AMRAP of:

50 Double Unders

30 Ring Dips

200 Meter Run

2 partners will complete the workout below. Only one partner can workout at a time, but the work may be divided between the two partners as desired (half and half, one person does more ring dips – the other does more DUs, etc). The only exception is the 200m sprint, each 200m sprint must be completed by one person (no dividing them up into multiple 100s for example).


As you may have realized RCFN is quickly becoming the center for all things CrossFit in Germany.  We have a lot of Events coming up in the next months so I just wanted to consolidate them all here to keep everyone aware and informed:

7 July 2012 – Or own Ginger competes in the Reebok CrossFit Championships in Berlin.

21 July 2012 – Graffiti Party hosted by Julian Vogel (our mural artist)

28 – 29 July 2012 – CrossFit Level 1 Trainers Course (Sold Out)

24 Aug 2012 – CF Affiliate Gathering w/Rowing Seminar for coaches

25 – 26 Aug – CrossFit Gymnastics Trainers Course


5-6 Sept 2012 – CrossFit Coaches Prep Course


8-9 Sept 2012 – CrossFit Kids Trainers Course


6-7 Oct 2012 – Military Athlete Coaches Course

27 – 28 Oct 2012 – CrossFit Level 1 Trainers Course

10 – 11 Nov 2012 – CrossFit Football Trainers Course


Jan 2013 TBD – CrossFit StrongMan Course

19 – 20 Oct 2013 – CrossFit Olympic Lifting Trainers Course


3 Rounds for Time of:

40 Push Press (65/45)

30 Air Squat

20 Ring Dip

10 Double Unders

20 Minute AMRAP of:

5 Thruster (95/65)

7 Hang Power Clean (95/65)

10 Sumo Deadlift High-pull (95/65)


For Time:

Muscle-up – 30 reps

If you cannot do muscle-ups substitute 3 Pull-up and 3 dips for each!

Back Squat – 1 rep

Shoulder Press – 1 rep

Deadlift – 1 rep

Three attempts at each lift.  Add the weight of the best successful rep of each lift to find your CF Total.


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U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

5 Rounds for Time of:

3 Rope Ascents – 15 ft

10 Toes-to-Bar

21 Overhead Walking Lunge  (20/15K)

400 Meter Run

5 Rounds for Time of:

Power Clean – 135 lbs 10 reps

Wall Ball – 20 lbs 15 reps


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