August 2018 (Page 2)

CrossFit Ostfildern – WOD Weekly Special: Double Unders or Triple Unders Zusätzlich sollte jeder Athlet die Test-WODs „Jeremy“ und „Lift up Luke“ in dieser Woche absolvieren. CrossFit Ostfildern Benchmark Jeremy (Time) 21-15-9 Overhead Squats, 95# / 65# BurpeesRx: 42,5 / 30 kg CrossFit Ostfildern Benchmark Lift Up Luke (AMRAP – Rounds and Reps) 5-Minute AMRAP: 4 Power Cleans, 155# / 105# 24 Double Unders 10 Pull-upsTo learn more about Lift Up Luke click hereRx: 70 / 47,5 kg Gymnastics Max Double-Unders (AMRAP – Reps) Max set of Unbroken Double-Unders Weightlifting Banded Overhead Lunges (2 x 10) Banded Overhead Lunges Banded Front Rack Lunges (2 xRead More →

CrossFit Ostfildern – WOD Weekly Special: Double Unders or Triple Unders Zusätzlich sollte jeder Athlet die Test-WODs „Jeremy“ und „Lift up Luke“ in dieser Woche absolvieren. CrossFit Ostfildern Benchmark Jeremy (Time) 21-15-9 Overhead Squats, 95# / 65# BurpeesRx: 42,5 / 30 kg CrossFit Ostfildern Benchmark Lift Up Luke (AMRAP – Rounds and Reps) 5-Minute AMRAP: 4 Power Cleans, 155# / 105# 24 Double Unders 10 Pull-upsTo learn more about Lift Up Luke click hereRx: 70 / 47,5 kg Gymnastics Max Double-Unders (AMRAP – Reps) Max set of Unbroken Double-Unders Core Metcon (3 Rounds for time) 3 max out sets Weighted Plank Hold Metcon Metcon (AMRAPRead More →

CrossFit Ostfildern – Weekend Challenge Metcon (Time) Buy in: 50 Medball Cleans 2 rounds 30/45 Pike Push Ups 30/45 Box Jumps (60/50 cm) 30/45 Leg Levers 40/60 Slamballs (9/6 kg) 30/45 Pull Ups 30/45 Kettlebell Push Presses (20/16 kg) 30/45 Lunges Buy out: 400m Partner RunTeams of 2 or 3

CrossFit Ostfildern – Open Gym Metcon Metcon (Time) 800m run 50 Double Unders 500m row 1.600m run 100 Double Unders 1,000m row 2.400m run 150 Double Unders 1.500m row

CrossFit Ostfildern – WOD Metcon Metcon (Time) 150 Power Snatches Rx: 25 / 15 kg Timecap: 10 minutesRx+: 35 / 25 kg Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 17 3 – 6 – 9 – 12 – … Pistols (each side) Thrusters Rx: 25 / 15 kgRx+: 35 / 25 kg

CrossFit Ostfildern – WOD Metcon Metcon (Time) Team of 2 row a total of 150 calories every change: 200m Run 10 Dips 6 Burpess Box Overs Gymnastics Pistols

CrossFit Ostfildern – WOD Gymnastics Pistols (Pistol Sit Jumps) Core Metcon (Weight) EMOM 7 4 Man Makers Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 10 Kettlebell Snatches 1 Muscle Up or 2 strict Pull Ups 5 Handstand Push Ups Rx: 16 / 8 kgRx+: 24 / 16 kg

CrossFit Ostfildern – WOD Gymnastics Pistols Metcon Metcon (Time) 10 rounds 12 Deadlifts 9 Hang Power Cleans 6 Jerks Rx: 35 / 25kgRx+: 50 / 35 kg

CrossFit Ostfildern – WOD Gymnastics Pistols Weightlifting Hang Squat Snatch (5 x 3) hold deep squat position Metcon Metcon (Time) 10 – 20 – 30 – 40 Hang Power Snatches Sit Ups Jumping Jacks Rx: 30 / 20 kg

CrossFit Ostfildern – Weekend Challenge Metcon () Metcon (Time) Teams of 2 Buy in: 100 Kettlebell Swings 100 Goblet Squats 100 Sit Ups 80 Sumo Deadlift High Pulls 80s Plank Hold 60 Push Ups 60 Dumbbell Snatches 40 Jumping Jacks 40 Windmills 20 Burpees 20 Kettlebell Snatches Buy out: 100 Kettlebell Swings Rx: 24 / 16 kgPartner does Skippings