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CrossFit Ostfildern – WOD Weekly Special: Pull Up Gymnastics Pull-ups Metcon Metcon (Time) Team of 3 Row for cal 200 Double Unders 100 Power Snatches 100 Wall Balls 100 Toes to bar Rx: Snatch: 40 / 25 kg Wall Ball: 9 / 6 kgnote the calories in the comments

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CrossFit Ostfildern – WOD Weekly Special: Pull Up Gymnastics Pull-ups Metcon Metcon (2 Rounds for reps) Team of 2 2 rounds AMRAP 8 10 Shuttle Sprints 20 Devil Presses 10 Shuttle Sprints 20 Dumbbell Snatches 10 Shuttle Sprints 20 Dumbbell Squat Cleans rest: 3 minutes Rx: 15 / 10 kg

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CrossFit Ostfildern – WOD Weekly Special: Pull Up Gymnastics Pull-ups Metcon Metcon (Time) 30 Macho Mans Rx: 60 / 40 kgMacho Man 3 Power Cleans 3 Front Squats 3 Push Jerks

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CrossFit Ostfildern – WOD Weekly Special: Pull Up Gymnastics Pull-ups Metcon A: Metcon (Time) 21-18-15-12-9 alternating Dumbbell Snatches Burpees Rx: 22,5 / 15 kg Weightlifting B: Power Clean (1 rep max)

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CrossFit Ostfildern – Weekend Challenge Metcon (Time) 10 rounds 200m run 10 Overhead Lunges 10 Sit Ups 10 Kettlebell Snatches 100m run 10 Jumping Jacks 10 Push Ups 10 Sumo Deadlift High Pulls Rx: 24 / 16 kg

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CrossFit Ostfildern – Kettlebell Class Metcon (AMRAP – Reps) 10 rounds each arm 40sec on 20sec off Kettlebell Snatches Rx: 24 / 16 kg

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CrossFit Ostfildern – Barbell Club Weightlifting 3-pause Snatch (5×1) 3-pause Snatch Weightlifting Snatch (5×3) 65% – 70% – 75% – 80% – 85% Weightlifting 3-pause Clean (5×1) 3-pause Clean Weightlifting Clean (5×3) 65% – 70% – 75% – 80% – 85% Weightlifting Push Jerk (3×3) Weightlifting Snatch Balance (5×3) increasing weight. Start from 60%

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CrossFit Ostfildern – WOD Weekly Special: Lift Up Luke & Plank Metcon Lift Up Luke (AMRAP – Rounds and Reps) 5-Minute AMRAP: 4 Power Cleans, 155# / 105# 24 Double Unders 10 Pull-upsTo learn more about Lift Up Luke click here Core Bring Sally Up Plank Challenge Metcon Metcon (Time) Team of 2 4 rounds 4 Bear Complexes 8 Devil Presses 12 Power Cleans 16 Dumbbell Jerks 20 Toes to bar Rx: Barbell: 50 / 35 kg Dumbbell: 15 / 10 kg

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CrossFit Ostfildern – WOD Weekly Special: Lift Up Luke & Plank Metcon Lift Up Luke (AMRAP – Rounds and Reps) 5-Minute AMRAP: 4 Power Cleans, 155# / 105# 24 Double Unders 10 Pull-upsTo learn more about Lift Up Luke click here Core Bring Sally Up Plank Challenge Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 14 6 Hang Power Snatches 9 Overhead Squats 12 Sit Ups 15 Push Ups 21 Air Squats Rx: 40 / 25 kg

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CrossFit Ostfildern – WOD Weekly Special: Lift Up Luke & Plank Metcon Lift Up Luke (AMRAP – Rounds and Reps) 5-Minute AMRAP: 4 Power Cleans, 155# / 105# 24 Double Unders 10 Pull-upsTo learn more about Lift Up Luke click here Core Bring Sally Up Plank Challenge Metcon Metcon (Time) 21-15-9 Dumbbell Snatches Box Jump Overs 21-15-9 Kettlebell Swings Kettlebell Box Step Up Overs Rx: Dumbbell: 22,5 / 15 kg Kettlebell: 32 / 24 kg