CrossFit Ostfildern – WOD Metcon Metcon (AMRAP – Rounds and Reps) Partner Wod: Amrap 15 min 30 (15-15)HSPU / partner in HS Hold 30 (15-15)pullups/ partner in DB squat hold 30 (15-15)Dbs squat/ partner REST 30 (15-15) burpees over the partner Core Metcon (No Measure) 3 Rounds 30 sec each Hollow Rock TTB Sit ups Superman
CrossFit Ostfildern – WOD Gymnastics Pull-ups max reps unbroken Rest as needed Weightlifting Power Snatch (1-1-1-1-1-1-1) Metcon Randy (Time) For Time: 75 Power Snatches, 75#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.To learn more about Randy click here
CrossFit Ostfildern – WOD Metcon Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*
CrossFit Ostfildern – WOD Weightlifting Back Squat (78%) compare to last weeks Metcon (Time) 4 RFT 400m Run 25 Box Jumps
CrossFit Ostfildern – WOD Metcon The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-upsA suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009To learn more about The Seven click here
CrossFit Ostfildern – WOD Weightlifting Power Clean (EMOM (1 Rep )) Every :30 sec for 4 min High as possible Metcon Metcon (Time) 7 rounds 35 Doubles 2 heavy squat cleans Scaled: 11 burpees over bar Rest 3 min Weightlifting Squat Clean (1-1-1-1) Find 1 rep max in 4 sets
Emom 18 40 Doubles oder 10 Burpees 6 Squat Cleans 60/40kg 11 Turkish sit ups 10/5kg