CategoriesWod

WOD WOD, 18. März 2019

18-03-2019
Weekly Special: Jumps

Gymnastics
Weekly Special: Jumps (Max reps)
Jumps
Metcon (Time)
Devils Black Jack

For Time
20 One Arm Devils Press , 1 Sit up
19 One Arm Devils Press , 2 Sit ups
18 One Arm Devils Press , 3 Sit ups
….. continue till 1 One Arm DP , 20 Sit ups

TC: 20 Min

Metcon

CategoriesWod

WOD WOD, 17. März 2019

Open Workout 19.4

Metcon
CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest
period

Metcon
CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest
period

CategoriesWod

WOD WOD, 15. März 2019

15-03-2019
Weekly Special: Squatsnatch

Weightlifting
Squat Snatch (Weight)

Metcon
Metcon (Time)
Team of 2

For Time
Buy in 30 Burpees
60 KB Clusters (one arm) 24/16 Kg
100 Box jumps
Buy out 30 Burpees

CategoriesWod

WOD WOD, 14. März 2019

14-03-2019
Weekly Special: Squatsnatch

Weightlifting
Squat Snatch (Weight)

Metcon
Metcon (Time)
Irvine

For Time
400m Run/ 450 Row
23 Push ups
53 Goblet Squats 24/16 Kg
400m Run/ 450m Row
23 Push ups
53 KB Swings
400m Run/ 450m Row

CategoriesWod

WOD WOD, 13. März 2019

13-03-2019
Weekly Special: Squatsnatch

Weightlifting
Weekly Special (Weight)
Squatsnatch

Metcon
Metcon (Time)
Team of 2

2 Rounds for Time
100 DU/ 300 SU
20 Overhead Squats 52/35 Kg
100 DU/ 300 SU
20 C2B Pull ups/ Jumping C2B
100 DU/ 300 SU
20 DB Snatches 22,5/15 Kg
100 DU/ 300 SU
20 Pull ups/ Jumping C2B

TC: 20 Min

CategoriesWod

WOD WOD, 12. März 2019

12-03-2019
Weekly Special: Squatsnatch

Weightlifting
Weekly Special (Weight)
Squatsnatch

Metcon
Metcon (Time)
Dumbbell DT (one DB)

5 Rounds for Time
12 DB Deadlifts
9 DB Hang Powercleans
6 DB Jerks

RX: 22,5/15 Kg
SC: 15/10 Kg

CategoriesWod

WOD WOD, 8. März 2019

08-03-2019
Weekly Spezial: Core

Core
WOD description Core

Metcon
Metcon (AMRAP – Reps)
WOD

4 Rounds
AMRAP1: Burpees Over the Bar
AMRAP1: Snatches
AMRAP1: Boxjump Overs

RX: 35/25 Kg

CategoriesWod

WOD WOD, 7. März 2019

07-03-2019
Weekly Spezial: Core

Core

Metcon
Metcon (Time)
WOD

A) 3 Rounds
400m Run
30 DU
8 Front Squats

RX: 52/35 Kg

B) Max. Burpee Pull ups Remaining Time

TC: 12 Min