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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 (5 Rounds for reps) 00:00-03:00 Power Snatches 03:00-06:00 Burpees over the bar 06:00-09:00 Clean & Jerks 09:00-12:00 Double Unders 12:00-15:00 Thrusters Rx: 40 / 25 kg

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 40 Handstand Push Ups 40 Pull Ups 40 Box Jumps 40 Wall Balls 40 synchron Burpees Rx: Box Jump: 60 / 50 cm Wall Ball: 9 / 6 kg

CrossFit Ostfildern – WOD Metcon (Time) 30-20-10 Row for cal Burpees Kettlebell Lunges Rx: 12 / 8 kg Metcon (AMRAP – Reps) 5 rounds 40sec on 20sec off Shuttle Run Farmers Carry Rx: 24 / 16 kg Metcon (Time) 5 rounds 10 Push Ups 10 Wall Balls 10 Burpees Rx: 9 / 6 kg

CrossFit Ostfildern – Kettlebell Class Metcon (Time) 20 rounds 1/2 Turkish Get Up (way up) 1 Kettlebell Swing 1 Kettlebell Clean 1 Kettlebell Thruster 1/2 Turkish Get Up (way down)10 rounds each arm

CrossFit Ostfildern – Weekend Challenge Metcon (AMRAP – Rounds and Reps) AMRAP 35 10 Kettlebell Swings 10 Beat Swings 200m run 10 Dumbbell Snatches 10 Sit Ups Rx: Kettlebell: 32 / 24 kg Dumbbell: 22,5 /.15 kg

CrossFit Ostfildern – WOD Weekly Special: Jeremy & Handstand Push Up Metcon Jeremy (Time) 21-15-9 Overhead Squats, 95# / 65# Burpees Gymnastics Handstand Push-ups Metcon Metcon (Time) 3 rounds 12 Thrusters 12 Pull ups Rx: 45 / 30 kg Metcon Metcon (Time) 21-15-9 Sumo Deadlift High Pulls Push Ups Rx: 45 / 30 kg Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 5 20 Double Unders 10 Hang Power Cleans 5 Toes to bar Rx: 45 / 30 kg

CrossFit Ostfildern – WOD Weekly Special: Jeremy & Handstand Push Up Metcon Metcon (AMRAP – Reps) AMRAP 27 30 seconds on 15 seconds off Station 1: SkiErg cal Station 2: Pull Ups Station 3: Burpees Station 4: Rower cal Station 5: Wall Balls 9 / 6 kg Station 6: Kettlebell Swings 32 / 24 kg Station 7: Sit Ups Station 8: Box Jumps 60 / 50 cm Station 9: Handstand Push Ups Station 10: Slam Balls 10 / 6 kg Station 11: Toes to bar Station 12: Dumbbell Thrusters 15 / 10 kg

CrossFit Ostfildern – WOD Weekly Special: Jeremy & Handstand Push Up Metcon Jeremy (Time) 21-15-9 Overhead Squats, 95# / 65# Burpees Gymnastics Handstand Push-ups Metcon Metcon (2 Rounds for reps) Team of 2 AMRAP 7 10 Box Jumps 10 Pistols 10 Goblet Squats rest: 3 minutes AMRAP 5 10cal row 5 Toes to bar 5 Pull Ups 10 Wall Balls Rx: Box Jump: 60 / 50 cm Goblet Squat: 24 / 16 kg Wall Ball: 9 / 6 kgAMRAP 7 it is only allowed to work while the partner is in side plank hold AMRAP 5 it is only allowed to work while the partnerRead More →

CrossFit Ostfildern – WOD Weekly Special: Jeremy & Handstand Push Up Metcon Jeremy (Time) 21-15-9 Overhead Squats, 95# / 65# Burpees Gymnastics Handstand Push-ups Metcon Metcon (Time) Team of 3 300 Wall Balls 300 Sit Ups 3.000m row Rx: 9 / 6 kgchange every 500m on the rower

CrossFit Ostfildern – WOD Weekly Special: Jeremy & Handstand Push Up Metcon Jeremy (Time) 21-15-9 Overhead Squats, 95# / 65# Burpees Gymnastics Handstand Push-ups Metcon Metcon (Time) 21-15-9 Clean & Jerks Burpee Pull Ups Rx: 60 / 40 kg