CrossFit Ostfildern – Open Gym Weekly Special Kipping Pull ups Metcon Metcon (Time) Team of Two: Row 3000 m Change every 250 mGo directly into the WOD TNT without Rest Metcon Metcon (Time) TNT 30 Snatches RX 35/25 RX+ 45/35 30 Clean and Jerks 30 Thrusters

CrossFit Ostfildern – WOD Weekly Special Kipping Pull ups Metcon Metcon (Time) „Yvonne“ Partner WOD 76 Air Squats 76 Dumbbell Push Presses RX15/10 RX+ 22,5/15 76 AbMat Sit-Ups 76 Wall Balls 76 Burpees 76 Medball Twists 76 Push-Ups 76 Kettlebell Swings RX24/20 RX+32/24 76 Dumbbell Thrusters RX15/10 RX+ 22,5/15 400 meter Run with Partner

CrossFit Ostfildern – WOD Weekly Special Kipping Pull ups Core Turkish get up (2×3 each site heavy) Antirotation 3 x 10 each site Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7 12 Air Squats 12 KB Swing RX:24/16 RX+:32/24 12 KB Snatch RX:16/12 RX+:24/166 KB Snatch each Arm

CrossFit Ostfildern – WOD Weekly Special Kipping Pull Ups Core Half Turkish get up (5×5) 3x 30Sec. Hollow hold 3×8 V-ups Metcon Metcon (AMRAP – Rounds and Reps) BERGERON BEEP TEST EMOM for as Long as Possible 7 Thrusters RX 30/20 7 Pull-Ups 7 BurpeesScale: 5 Reps each Movement

CrossFit Ostfildern – WOD Metcon Metcon (Time) Team of Three 135 Kettlebell Swings M:32/24 F:24/20 135 Box Jumps 135 Air Squats 135 Push-Ups 135 Burpees 135 Pull-ups 135 Lunges 135 Sit-Ups 135 Row (calories) 135 Double-Unders 135 Wall Balls M:9 F:6 135 D-Ball Slams M:10 F:6 135 Dumbbell Push Press M:22,5/15 F:15/10 As a team, complete a total of 1755 reps of all movements. Team of Two: 90 reps each movement Total: 1170 repsEveryone must work together on the same movement and move to the next one together.

CrossFit Ostfildern – Weekend Challenge Metcon Metcon (Time) 200m Plate Overhead Carry 10 Push Ups 20 Air Squats 30 Russian Twists 40 Kettlebell Swings 100m Plate Overhead Carry 20 Push Ups 30 Air Squats 40 Russian Twists 50 Kettlebell Swings 50m Plate Overhead Carry 30 Push Ups 40 Air Squats 50 Russian Twists 60 Kettlebell Swings20/15 kg Plate Overhead Carry 24/16 kg Kettlebell Swings Metcon Metcon (Time) 100 Sit Ups every minute do 5 Jumping Jacks

CrossFit Ostfildern – Open Gym Metcon Metcon (Time) Start every 8 Min. with the next Benchmark 0-8 Min. Fran RX 35/25 RX+ 45/35 8-16 Min. Diane RX 80/50 RX+ 105/70 16-24 Min. Annie 24- End Helen RX 24/16 RX+ 32/24

CrossFit Ostfildern – WOD Circle Training Metcon (No Measure) Team of two 5 Stations 5 Min each Station 5 GHD Sit ups/ 5 KB Banded DL 5 Turkish getups each 5 Strict Pull ups/ 5 Dips Max weighted Plank hold Max KB Goblet Squat hold Metcon Metcon (Time) WallBall Fran: 27 – 18 – 12 9/6 WB/Pull ups

CrossFit Ostfildern – WOD Metcon Metcon (Time) 21 Overhead Squats RX35/25 200m run RX+ 45/35 21 Thrusters 200m run 15 Overhead Squats 200m run 15 Thrusters 200m run 9 Overhead Squats 200m run 9 Thrusters 200m run Extra Credit Handstand (5 x Max) Hold/ Walk

CrossFit Ostfildern – WOD Weekly Special Handstand Metcon Metcon (AMRAP – Reps) Team of 2: 7 Min. 10 Cal Row/ KB Swing 32/ 24 One Row/ one Swing Change every 10 Cal Count Total Reps5 Min. Rest Metcon Metcon (Time) 50 clean&jerk DB RX 15/10 RX+ 22,5/15 Every Minute 5 Sit ups