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CrossFit Ostfildern – Kettlebell Class Metcon Metcon (AMRAP – Reps) Clean & Jerk Cycle 1 minute work 1 minute rest 2 minutes work 2 minutes rest 2 minutes work 2 minutes rest 1 minute work 1 minute rest Rx: 24 / 16 kg

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CrossFit Ostfildern – Aerobic Capacity Metcon (No Measure) 3 minutes uphill run (moderate to fast pace) rest: 2 minutes 3 minutes uphill run (moderate to fast pace) rest: 2 minutes 2 minutes uphill run (fast pace) rest: 2 minutes 2 minutes uphill run (fast pace) rest: 2 minutes 1 minute uphill run (sprint pace) rest: 2 minutes 1 minute uphill run (sprint pace)

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CrossFit Ostfildern – WOD Metcon Metcon (5 Rounds for reps) Team of 2 AMRAP 8 A: 20 cal Ski Erg B: 25m Sled Push C: 10m Burpee Broad Jump D: 40m Farmers Carry E: 10 weighted Lunges Rx: Sled Push: 125 / 75 kg Farmer Carry: 24 / 16 kg Lunge: 20 / 10 kg2 people are working for 8 minutes on every station Metcon Metcon (3 Rounds for time) 4 rounds 500m row 10 Burpees over the rower rest: 5 minutes 3 rounds 800m run 20 Squats 20 Sit Ups 20 Lunges rest: 5 minutes 4 rounds 15 Wall Balls 100m Farmers Carry Rx:Read More →

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CrossFit Ostfildern – Barbell Club Weightlifting 3-pause Snatch (10×1) 3-pause Snatch 3-pause Clean (10×1) 3-pause Clean Split Jerk Presses (3×5) Split Jerk Presses Split Jerk (3×3) Snatch Pull (5×3) 110%

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CrossFit Ostfildern – WOD Weekly Special: Bear Crawl & Double Unders Core Banded Bear Crawl + Dumbbell Pull Banded Bear Crawl + Dumbbell Push Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 18 30 Sit Ups 20 Pull Ups 20 Burpees 30 Sit Ups 20 Box Jumps 30 Sit Ups 20 Pistols Rx: 60 / 50 cm

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CrossFit Ostfildern – WOD Weekly Special: Bear Crawl & Double Unders Weightlifting Bear Complex (7×7) Power Clean Front Squat Push Press Back Squat Second Push PressRx: 50 / 30 kg Metcon Metcon (Time) 4 rounds 30 Double Russian Kettlebell Swings 30 Kettlebell Lunges 30 Atlas Kettlebell Swings Rx: 24 / 16 kg

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CrossFit Ostfildern – WOD Weekly Special: Bear Crawl & Double Unders Metcon Metcon (Time) 100 Double Unders Metcon Metcon (4 Rounds for reps) AMRAP 4 Power Snatches rest: 1 minute AMRAP 4 Slamball Wall Balls rest: 1 minute AMRAP 4 Burpees over the bar rest: 1 minute AMRAP 4 Sumo Deadlift High Pulls Rx: Snatch | Deadlift: 45 / 30 kg Wall Ball: 10 / 6 kg

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CrossFit Ostfildern – WOD Weekly Special: Bear Crawl & Double Unders Core Banded Bear Crawl Banded Walking Lunges Banded Broad Jumps Metcon A: Metcon (Time) 00:00 – 10:00 60 Double Unders 10 Thrusters 60 Double Unders 20 Thrusters 60 Double Unders 30 Thrusters Rx: 50 / 35 kg B: Metcon (AMRAP – Rounds and Reps) AMRAP 8 30 Double Unders 15 Chest to bar Pull Ups

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CrossFit Ostfildern – WOD Weekly Special: Bear Crawl & Double Unders Core Bear Crawl + Dumbbell Pull Bear Crawl + Dumbbell Push Gymnastics Double-Unders Metcon Metcon (Time) 4 rounds 8 Front Rack Lunges 8 Burpee over the Bar 8 Front Rack Lunges 8 Burpee over the Bar 8 Handstand Push ups Rx: 50 / 35 kg

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CrossFit Ostfildern – Weekend Challenge Metcon (Time) 5 rounds 200m run 20 Kettlebell Push Presses 15 Push ups 10 Goblet Squats 15 Tuck ups 20 Kettlebell Swings Rx: 24 / 16 kg Metcon (AMRAP – Reps) AMRAP 3 Burpees