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CrossFit Ostfildern – WOD Weekly Special Handstand Skill Core Work (5xMax 45Sec. Rest) Strict T2B SidePlank 2x1Min. Metcon Metcon (Time) 21-15-9 Deadlift RX: 70/50 RX+: 90/70 Pushups Boxjumps

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CrossFit Ostfildern – WOD Weekly Special Handstand Skill Single Arm Over Head Squat (10 – 8 – 6 – 4 – 2 ) Single Arm Overhead Squat DB/KB Descending Reps/ Ascending Weight Metcon Metcon (Time) Sit ups 25 – 20 – 15 – 10 – 5 Overhead Lunges/1Arm 15/10 10 – 15 – 20 – 25 – 30 Wall Walk 3 – 3 – 3 – 3 – 3

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CrossFit Ostfildern – Weekend Challenge Metcon Metcon (Time) 10 Frog Hoppers 10 Frog Hoppers 25 Push Ups 10 Frog Hoppers 25 Push Ups 50 Lunges 10 Frog Hoppers 25 Push Ups 50 Lunges 100 Sit Ups 10 Frog Hoppers 25 Push Ups 50 Lunges 100 Sit Ups 150 Kettlebell SwingsRx: 24 / 16 kg

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CrossFit Ostfildern – Weekend Challenge Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 5 100m run 10 DB Burpee Deadlift rest 2 min AMRAP 5 10 DB Walking Lunges 10 DB Box Step Overs rest 2 min AMRAP 5 10 DB Snatches 10 Push Ups

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CrossFit Ostfildern – WOD Weightlifting High-Hang Snatch (7×1) Emom 7 1 High hang Snatch (steigendes Gewicht) Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

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CrossFit Ostfildern – WOD Metcon Metcon (4 Rounds for reps) 4x Amrap 4min, Rest 4 min 1. 15/10 Cal Row 7 Wall Balls 2. 200m Run 10 Burpees 3. 10 Front Squats @50/35 10 Pull Ups 4. 50 Double Unders 10 Push ups

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CrossFit Ostfildern – WOD Metcon DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click here Extra Credit Metcon (No Measure) 5 Rounds not for Time max strict Pull ups 10 Good Mornings

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CrossFit Ostfildern – WOD Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups

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CrossFit Ostfildern – WOD Metcon (Time) 5 Rounds for Time 10 Kb swings 1 Burpee 15 KB swings 2 Burpees 20 KB Swings 3 BurpeesRussian Swings 32/24 : Hang Power Clean (Find 3 Rep max in 7 min)