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CrossFit Ostfildern – Weekend Challenge Metcon Metcon (Time) 5 rounds 20 KB Overhead Lunges 20 left arm KB Swings 20 right arm KB Swings 30 Sit Ups 20 Air Squats 10 Pike Push Ups Rx: 20 / 12 kg

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CrossFit Ostfildern – Kettlebell Class Turkish Get Up Metcon Metcon (Weight) 40 sec work / 20 sec rest 4 rounds each Kettlebell Swings Kettlebell Cleans Kettlebell Deadlifts

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CrossFit Ostfildern – Aerobic Capacity Metcon (No Measure) 5 min at easy pace 50 sec at fast pace 5 min at easy pace 1 min rest (optional) 4 min at easy pace 40 sec at fast pace 4 min at easy pace 1 min rest (optional) 3 min at easy pace 30 sec at fast pace/sprint pace 3 min at easy pace 1 min rest 2 min at easy pace 20 sec at SPRINT pace 2 min at easy pace 1 min rest 1 min at easy pace 10 sec at SPRINT pace 1 min at easy pace 1 mile Test (Time) 1 mile runRead More →

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CrossFit Ostfildern – WOD Weekly Special: Core Weightlifting Overhead Squat (5-3-1-1-1) Metcon Metcon (Time) Team of 3 Buy In: 90 Burpees 1.500m Row 60 Overhead Squats 50 Synchron Wall Balls Rx: Overhead Squat: 50 / 30 kg Wall Ball: 9 / 6 kg

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CrossFit Ostfildern – WOD Weekly Special: Core Weightlifting Front Squat (5-3-1-1-1) Metcon Metcon (Time) 12–9–6 Thrusters Pull Ups Deadlift Handstand Push Ups Rx: 70 / 50 kg

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CrossFit Ostfildern – WOD Weekly Special: Core Weightlifting Sumo Deadlift (5-3-1-1-1) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 18 10 Sumo Deadlift High Pulls 10 Handstand Push Ups 10 Pull Ups 10 Snatches 10 Burpees 10 Thrusters Rx: 45 / 30 kg

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CrossFit Ostfildern – WOD Weekly Special: Core Weightlifting Back Squat (5-3-1-1-1) Metcon Metcon (Time) 75 Front Squats Rest: 1 minute 75 Situps Rest: 1 minute 75 Power Cleans Rx: 50 / 30 kg

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CrossFit Ostfildern – WOD Weekly Special: Core Weightlifting Deadlift (5-3-1-1-1) Metcon Metcon (AMRAP – Reps) AMRAP 3 5 Burpee Wall Balls 6 alternating KB Snatches Rest: 1 minute AMRAP 3 6 alternating KB Clean & Jerks 10 Wall Balls Rest: 1 minute AMRAP 3 10 Sit Ups 6 alternating KB Burpess Snatches Rx: Wall Ball: 9 / 6 kg Kettlebell: 24 / 16 kg

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CrossFit Ostfildern – Kettlebell Class Kettlebell Front Squat Focus on technique Kettlebell Deadlift Focus on technique Metcon Metcon (Time) 5-4-3-2-1 KB Swings KB Cleans KB Front Squats KB Strict Presses Rx: 24 / 16 kgrep scheme 5 KB Swings (left arm) 5 KB Swings (right arm) 5 KB Cleans (left arm) 5 KB Cleans (right arm) …

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CrossFit Ostfildern – Weekend Challenge Metcon Metcon (Time) 100 KB Swings then 4 rounds 200m Run 20 Pull Ups 20 Push Ups 20 KB Presses Rx: KB Swing: 24 / 16 kg KB Press: 16 / 12 kg