WOD

WOD – Fri, Jun 2 2023_06_02_Lifting (Time) from minute 0 – 4 30 Power Clean & Jerks @ 35 % from minute 4 – 8 20 Power Clean & Jerks @ 45 % from minute 8 – 12 10 Power Clean & Jerks @ 55 % | finish each section as fast as possible | all styles allowed | Score = total working time & weights in comment section . 2023_06_02_WOD (Time) in a team of 2 9 synchron Toes to Bar 15 Team Deadifts 21 Partner Wall Balls 400m Run 21 Partner Wall Balls 15 Team Deadlifts 9 synchron Toes to Bar Rx: 9Read More →

WOD – Thu, Jun 1 2023_06_01_Gymnastics (AMRAP – Reps) every 02:30 minutes for 15 minutes 10 | 8 cal Bike max Wall Walks TimeCap: 2 minutes (each round) | we are looking for consistent sets here | don’t sprint the bike – we are looking for 40-50s of work | Score = total Wall Walks . 2023_06_01_WOD (3 Rounds for reps) EMOM 6 20s max cal Row rest 1 minute EMOM 6 20s max Hang Snatches rest 1 minute EMOM 6 20s max Bear Walk rest 1 minute Rx: 35 | 25 kg Rx+: 42,5 | 30 kg & Handstand Walk | we are lookingRead More →

WOD – Wed, May 31 2023_05_31_Gymnastics (Weight) 4 sets in a team of 2 6 Strict Pull Ups 10 Dumbbell Bench Presses | go directly to the Bench Press after the Pull Ups | change after a full round | Score = weight of the Dumbbells . 2023_05_31_WOD (Calories) every 4 minutes x 5 sets 10|10 Dumbbell Snatches max cal Bike Rx: 22,5 | 15 kg TimeCap: 2 minutes (each round) | finish the Snatches with one arm and perform then 10 reps with the other arm | go hard on the bike – you can rest for 2 minutes | Score = total calories

WOD – Tue, May 30 2023_05_30_Strength (Weight) 3 sets 10|10 Dumbbell Bulgarian Split Squats rest 90 seconds btw sets | finish 10 reps on one side – then switch to the other side – the rest | Dumbbells in Farmers Hold | Score = heaviest set in kg (both Dumbbells) . 2023_05_30_WOD (AMRAP – Reps) AMRAP 15 200m Run 15 Sit Ups 10 Burpee Box Jump Overs 25 Double Unders Rx: 60 | 50 cm | be consistent in your tempo | 200m Run = 4 reps | Score = total reps

WOD – Sun, May 28

WOD – Sat, May 27 Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. https://www.crossfit.com/workout/2005/08/18#/comments | Welcome to the Main Event!

WOD – Fri, May 26 Pull-ups (10 sets x unbroken Pull Ups) | reps are performed unbroken | only rest as needed in between sets | x should be consistent over all rounds | if you do MURPH tomorrow – save your hands and don’t go all out . 2023_05_26_WOD (AMRAP – Reps) 4 sets 3 min on | 1 min off 5 Wall Walks 50 Double Unders max Snatches Rx: 42,5 | 30 kg (Set 1 & 2) 50 | 35 kg (Set 3 & 4) | all style of Snatches allowed | Score = total Snatches

WOD – Thu, May 25 Overhead Squat ( 6 sets x 5 reps every 2 minutes for 12 minutes 5 Overhead Squats) | start with 50% and build to a heavy set of 5 Overhead Squats | keep elbows locked all the time | keep the bar in the center of gravity | Score = heaviest set of 5 Overhead Squats . 2023_05_25_WOD (Time) 21-15-9 Thrusters Toes to Bar Rx: 45 | 32,5 Rx+: 50 | 37,5 TimeCap: 9 minutes | the Thrusters should be heavier to what you ususally usw | Score = Time

WOD – Wed, May 24 Clean and Jerk (EMOM 10 1 Clean & Jerk @ 85 %) | try to make every lift look the same | use the Dropping Mats if necessary . . 2023_05_24_WOD (4 Rounds for reps) every 5 minutes x 4 sets 21 | 16 cal Row 15 Chest to Bar Pull Ups 9 lanes Dual Kettlebell Front Rack Carry Rx: 32 | 24 kg | 1 lane = 8 meters | make sure that both feet are clearly behind the line on the Carry | Score = time (each round)

WOD – Tue, May 23 2023_05_23_Conditioning (AMRAP – Rounds) Death by… 35 Double Unders 4 Burpees over Rope add one Burpee each minute | be efficient and focused with your Double Unders | keep arms near to your body | Score = full completed rounds . 2023_05_23_WOD (Calories) EMOM 20 Min 1 | 8 Sit Ups + 10 Hang Dumbbell Clean & Jerks Min 2| x cal Row Rx: 22,5 | 15 kg | the Sit Ups and Clean & Jerks are performed in the same minute | switch arms on the Clean & Jerks after 5 reps | if you are not sure howRead More →