05-03-2019
Weekly Spezial: Core
Metcon
Core
Metcon (AMRAP – Reps)
AMRAP 12
3 HSPU
5 T2B
7 Burpee Boxjump overs
9 Sit ups
5 T2B
7 Burpee Boxjump overs
9 Sit ups
WOD WOD, 4. März 2019
04-03-2019
Weekly Spezial: Core
Core
Metcon
Metcon (Time)
Mini Murph
For Time
800m Run
25 Pull ups
50 Push ups
75 Air Squats
800m Run
800m Run
25 Pull ups
50 Push ups
75 Air Squats
800m Run
WOD WOD, 3. März 2019
Open Workout 19.2
Metcon
Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)
8 Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 @ 315# / 205#
Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.
Metcon
Crossfit Games Open 19.2 Scaled (Ages 16-54) (AMRAP – Reps)
8 Minute AMRAP + Bonus Time of:
25 Hanging Knee-raises
50 Single Unders
Squat Cleans*
*Round 1 – 15 @ 95# / 55#
*Round 2 – 13 @ 115# / 75#
*Round 3 – 11 @ 135# / 95#
*Round 4 – 9 @ 155# / 115#
*Round 5 – 7 @ 185# / 135#
Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.
WOD WOD, 1. März 2019
01-03-2019
Weekly Spezial: HIT Superslow Training
Weightlifting
Superslow (1 x Max.)
Strict Press/Ring Rows
Metcon
Metcon (Time)
Team WOD
4 Rounds for Time
12 Snatches
12 Cleans
12 Boxjumps overs
30 DU
12 Snatches
12 Cleans
12 Boxjumps overs
30 DU
Remaining Time Max Cal. Row/Ski/Bike
TC: 20 Min
RX: 52/35 Kg
WOD WOD, 28. Februar 2019
28-02-2019
Zirkel WOD
Metcon
Metcon (AMRAP – Reps)
Zirkel WOD
30 Sec. ON /30 Sec. OFF
30 Sec. ON /30 Sec. OFF
2 Rounds
Assault Bike cal
T2B
One arm Snatch 22,5/15 KG
Skierg cal
Burpees
DU
1 Min Rest
2 Rounds
Row cal
KB Swings 32/24 Kg
Push ups
Assault Bike cal
Air Squats
Sit ups
WOD WOD, 27. Februar 2019
27-02-2019
Weekly Spezial: HIT Superslow Training
Weightlifting
Superslow (1 x Max.)
Crunches/Floor Back extensions
Metcon
For Time (Time)
3-5-7-9-12-15
Snatches
Pull ups
Sit ups
RX:52/35 Kg
WOD WOD, 26. Februar 2019
26-02-2019
Weekly Spezial: HIT Superslow Training
Weightlifting
Superslow (1 x Max.)
Frontsquat/Goodmornings
Metcon
AMRAP 4 (AMRAP – Rounds and Reps)
AMRAP 4
5 KB Front Squats
5 Push ups
10 KB Swings
10 Sit ups
Rest 2 Min
5 KB Front Squats
5 Push ups
10 KB Swings
10 Sit ups
Rest 2 Min
AMRAP 4
10 Kb Deadlifts (5each arm)
20 Mountain Climbers
30 DU
Buy out 800m run
Rx: 32/24 Kg KB
WOD WOD, 25. Februar 2019
25-02-2019
Weekly Spezial:HIT Superslow Training
Weightlifting
HIT Superslow (1x Max.)
Push ups/ Strict pull ups
Metcon
For Time (Time)
Buy in 50 WallBalls 9/6 Kg
3 Rounds
10 Boxjump overs
10 Burpees
10 Pull ups
Buy out 50 WallBalls
3 Rounds
10 Boxjump overs
10 Burpees
10 Pull ups
Buy out 50 WallBalls
27.01.2019
CrossFit Ostfildern – Kettlebell Class
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
3 Bent Over Row
1 Dead Hang Clean
1 Thruster
1 Snatch
1 Front Squat
26.01.2019
CrossFit Ostfildern – Barbell Club
Weightlifting
3-position Snatch (5×1)
3-position Snatch
Weightlifting
Snatch (5×3)
70% – 75% – 80% – 85% – 90%
Weightlifting
3-position Clean (5×1)
3-position Clean
Weightlifting
Clean (5×3)
70% – 75% – 80% – 85% – 90%
Weightlifting
Split Jerk Presses (3×5)
Split Jerk Presses
increasing from bar (15 / 20 kg)
Weightlifting
Split Jerk (5×3)
increasing from 70%
