CrossFit Ostfildern – WOD Weekly Special: Turkish Get Up Weightlifting Turkish Get Up Weightlifting Overhead Squat (6-4-2-2) Metcon Metcon (2 Rounds for reps) EMOM 10 Odd: alternating Kettlebell Snatches Even: Pull Ups Rx: 32 / 24 kg Metcon Metcon (2 Rounds for reps) EMOM 10 Odd: Goblet Squats Even: Sit Ups Rx: 32 / 24 kg

CrossFit Ostfildern – WOD Weekly Special: Turkish Get Up Weightlifting Turkish Get Up Weightlifting Deadlift (6-4-2-2) Metcon Metcon (AMRAP – Reps) AMRAP 7 Wall Balls Rx: 9 / 6 kgperform on every minute 5 Deadlifts (100 / 70 kg) Metcon Metcon (Time) 21 – 15 – 9 Wall Ball Squat Cleans Sumo Deadlifts Rx: Wall Ball Squat Clean: 9 / 6 kg Sumo Deadlift: 100 / 70 kg

CrossFit Ostfildern – Weekend Challenge Metcon (Time) Buy in: 2.500 m Row 3 rounds 20 Push Ups 20 Wall Balls 20 Leg Levers 20 Slam Balls 20 Kettlebell Swings Buy out: 100 RIng Rows Rx: Wall Ball: 9 / 6 kg Slam Ball: 10 / 6 kg Kettlebell Swing: 24 / 16 kgTwo athletes work on the exercises at the same time while the other two athletes do jumping jacks

CrossFit Ostfildern – Kettlebell Class Kettlebell Clean Kettlebell Swing American Swings Metcon (AMRAP – Rounds and Reps) AMRAP 10 5 Kettlebell Snatches 5 Kettlebell Squats 5 Kettlebell Swings 5 Kettlebell Cleans Rx: 24 / 16 kg

CrossFit Ostfildern – Aerobic Capacity Metcon (No Measure) 3 rounds 100m run 50 sec rest 100m run 50 sec rest 100m run 50 sec rest 100m run 50 sec rest 100m run 50 sec rest 100m run 50 sec rest 100m run 50 sec rest 100m run rest: 4 minutes

CrossFit Ostfildern – Barbell Club Weightlifting Hang Snatch (5×3) 40% – 45% – 50% – 55% – 60% Weightlifting Hang Clean & Jerk (5×3) Hang Clean & Jerk40% – 45% – 50% – 55% – 60% Weightlifting 3-position Pause Snatch DL (5×5) 3-position Pause Snatch DL100%

CrossFit Ostfildern – WOD Weekly Special: Core Weightlifting Push Jerk (5-3-1-1-1) Metcon Metcon (AMRAP – Rounds and Reps) Team of 3 AMRAP 15 250m Row 25 Power Snatches 25 Toes to bar 25 Push Jerks Rx: 45 / 30 kg

CrossFit Ostfildern – WOD Weekly Special: Core Weightlifting Bent Over Row (5-3-1-1-1) Metcon Metcon (3 Rounds for reps) AMRAP 3 8 Deadlifts 8 Box Jumps rest: 2 minutes AMRAP 3 7 Deadlifts 7 Burpess Box Jumps rest: 2 minutes AMRAP 3 6 Deadlifts 6 Box Step Overs Rx: Deadlift: 100 / 70 kg Box Step Over: 32 / 24 kg Rx+: Deadlift: 120 / 90 kg

CrossFit Ostfildern – WOD Weekly Special: Core Gymnastics Pull-ups (5-3-1-1-1) Metcon Metcon (Time) Team of 3 75 Burpees 100 Wall Balls 125 Sit Ups 1.500m Row Rx: 9 / 6 kgIt is only allowed to work on the exercises while the partners are hanging on the pullup bar

CrossFit Ostfildern – WOD Weekly Special: Core Weightlifting Push Jerk (5-3-1-1-1) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 16 6 Push Jerks 12 Toes to bar 20 Back Squats Rx: 50 / 30 kg