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CrossFit Ostfildern – Aerobic Capacity Aerobic Capacity Metcon (No Measure) 10 rounds 60 sec running 10 sec rest CrossFit Ostfildern Benchmark 400 m Test (Time) 400 m run

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CrossFit Ostfildern – Barbell Club Weightlifting Hang Power Snatch Focus is on technique Weightlifting Hang Power Clean Focus is on technique Weightlifting Clean Pull (3×5)

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CrossFit Ostfildern – Open Gym Metcon (Time) Buy-in: 50 Kettlebell Swings 5 rounds 25 Goblet Squats 10 Kettlebell Jerks (right arm) 25 Pull Ups 10 Kettlebell Jerks (left arm) Buy-out: 500m Row Rx: 32 / 24 kg

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CrossFit Ostfildern – WOD Weekly Special: Handstand Push Up Gymnastics Handstand Push-ups Metcon Metcon (AMRAP – Reps) AMRAP 3 Power Snatches rest: 1 minute AMRAP 3 Box Jumps rest: 1 minute AMRAP 3 Overhead Squats rest: 1 minute AMRAP 3 Double Unders rest: 1 minute AMRAP 3 Front Squats Rx: Snatch, Overhead Squat, Front Squat: 50 / 35 kg Box Jump: 60 / 50 cm

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CrossFit Ostfildern – WOD Metcon Metcon (Time) Team of 3 8.000m Row 300 Thrusters 300 Pull Ups 300 Double Unders Rx: 35 / 20 kgIt is only allowed to work on the exercises when an athlete is rowing. Two athletes are not allowed to work on an exercise at the same time

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CrossFit Ostfildern – WOD Weekly Special: Handstand Push Up Gymnastics Handstand Push-ups Metcon Metcon (AMRAP – Rounds and Reps) Team of 2 AMRAP 18 200m Row 40 Wall Balls 30 Sit Ups 8 Burpees 20 Box Jumps 6 Burpees 10 Dumbbell Thrusters 4 Burpees Rx: Wall Ball: 9 / 6 kg Box Jump: 60 / 50 cm Dumbbell Thruster: 22,5 / 15 kg

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CrossFit Ostfildern – WOD Weekly Special: Handstand Push Up Gymnastics Handstand Push-ups Metcon Metcon (Time) 21-15-9 Power Cleans Jerks 21-15-9 Burpee Pull Ups Sumo Deadlift High Pulls Rx: 40 / 25 kg Rx+: 60 / 40 kg

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CrossFit Ostfildern – WOD Weekly Special: Handstand Push Up Gymnastics Handstand Push-ups Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 18 30 Double Unders 15 Power Cleans 30 Double Unders 15 Toes-to-bar Rx: 50 / 35 kg

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CrossFit Ostfildern – Kettlebell Class Kettlebell Jerk Focus on technique Kettlebell Snatch Focus on technique Metcon Metcon (AMRAP – Reps) Tabata KB Swings KB Snatches (right arm) KB Swings KB Snatches (left arm) KB Swings KB Jerks (right arm) KB Swings KB Jerks (left arm) Rx: 24 / 16 kg

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CrossFit Ostfildern – Weekend Challenge Metcon Metcon (Time) Team of 2 150 Medball Cleans 200 Flutter Kicks 150 KB Deadlift 200 Air Squats 150 KB Swings Rx: 24 / 16 kg