CrossFit Ostfildern – WOD Weightlifting Back Squat (3-3-3-3-3-3-3) 82% Metcon Metcon (Time) 21 DB Snatches Right 22,5/15 21 Box Jump Overs 21 DB Snatches Left 15 DB Snatches Right 15 Box Jump Overs 15 DB Snatches Left 9… 9… 9… 6… 6… 6…

CrossFit Ostfildern – Weekend Challenge Metcon Metcon (3 Rounds for time) 00:00-10:00 1200m run Max Burpees in remaining time 10:00-20:00 100 heavy American KB swings 32/24 Every 01:00 minute 5 box jump over 20:00-30:00 1500m row Every 01:00 5 Plate OHS Rx + = box height 70/60 1600m run

CrossFit Ostfildern – WOD Weightlifting Shoulder Press (8-8-8-8) Nach jedem Satz 20 Ring Rows / 10 One arm Ring Rows Metcon Metcon (2 Rounds for reps) Amrap 8 10 DB Clean and Jerks 10 Pull Ups Rest 1 min Amrap 8 200m Run 20 DB Snatches 22,5/15

CrossFit Ostfildern – WOD Weightlifting Back Squat (6-6-6-6 (78%)) compare to last weeks Metcon (AMRAP – Rounds) Amrap 13min 1-2-3-…… Front Squats 50/35kg Toes to Bar

CrossFit Ostfildern – WOD Weightlifting Power Clean (2-2-2-2-2) compare to last week; same weight or higher Metcon Metcon (Time) 5 RFT 20 Medball Cleans 30 Wall Balls

CrossFit Ostfildern – WOD Metcon Abbate (Time) For Time: Run 1 mile 21 Clean and Jerks, 155# Run 800 meters 21 Clean and Jerks, 155# Run 1 MileIn honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010To learn more about Abbate click here Gymnastics Pull-ups (5x max) EMOM 2:00 max strict Pull ups 10 Air Squats

CrossFit Ostfildern – WOD Weightlifting Overhead Squat (5×3) increase weight Metcon Metcon (Time) 21-15-9 Box Dips Push Ups Run 800m 15-12-9 Overhead Squats 50/35 Pull UpsTime Cap: 20min Rx+: ring dip

CrossFit Ostfildern – WOD Weightlifting Deadlift Ladder (Weight) Start at Bodyweight and Increase each set: 10-8-6-4-2 Deadlifts +10 Push ups each RoundTime Cap 15:00 min Gymnastics 100 Toes to Bar (Time) 100 Toes to Bar for Time Every 2:00 min perform 12 Air SquatsScale: 60 Toes to ring ; pvc sit ups Time cap : 20min

CrossFit Ostfildern – Weekend Challenge Metcon Metcon (Time) 4 rounds 5 Med Ball Cleans 9/6 kg 15 Push Ups 25 Sit Ups 35 Air Squats 45 Kettlebell Swings 24/16 kg

CrossFit Ostfildern – WOD Metcon Metcon (AMRAP – Rounds and Reps) Partner Wod: Amrap 15 min 30 (15-15)HSPU / partner in HS Hold 30 (15-15)pullups/ partner in DB squat hold 30 (15-15)Dbs squat/ partner REST 30 (15-15) burpees over the partner Core Metcon (No Measure) 3 Rounds 30 sec each Hollow Rock TTB Sit ups Superman