Author: weeanja

CrossFit Ostfildern – WOD

Gymnastics

Pull-ups (12-10-10-12)

Metcon

Metcon (AMRAP – Rounds and Reps)

Team of 2

AMRAP 17

10 Burpees

31 Russian Kettlebell Swings

10 Burpees

31 Box Jumps

10 Burpees

31 Push Presses

10 Burpees

31 Pull Ups

10 Burpees

31 Slam Balls

10 Burpees

31 Dumbbell Snatches

1031 meter row

Rx:

Kettlebell Swing: 32 / 24 kg

Box Jump: 60 / 50 cm

Push Press: 35 / 25 kg

Slam Ball: 10 / 6 kg

Dumbbel Snatch: 22,5 / 15 kg
It is only allowed to work on the exercises as long as the partner is in handstand

CrossFit Ostfildern – WOD

Metcon

Metcon (AMRAP – Reps)

Team of 2

AMRAP 4

Burpees over the bar

rest: 3 minutes

AMRAP 13

20 Squat Snatches

20 Toes to bar

20 cal row

rest: 4 minutes

42 – 30 – 18

Thrusters

Pull Ups

Rx: 45 / 30 kg
One work, one rest

note your time for Part C in the remarks

CrossFit Ostfildern – WOD

Weightlifting

Shoulder Press (15-12-10-8-6)

60% – 65% – 70% – 75% – 80%

Metcon

A: Metcon (AMRAP – Reps)

From 00:00-02:00

max reps of

Shoulder To Overhead

Rx: 50 / 35 kg

B: Metcon (Time)

From 02:00 – 12:00

100 Double Unders

21 Burpee Box Jumps

75 Double Unders

15 Burpee Box Jumps

50 Double Unders

9 Burpee Box Jumps

Rx: 60 / 50 cm

CrossFit Ostfildern – WOD

Weightlifting

Upright Row (12-10-10-12)

65% – 70%

Metcon

Metcon (Time)

4 rounds

20 Deadlifts

10 Handstand Push Ups

20 Front Squats

10 Pull Ups

Rx: 70 / 50 kg

CrossFit Ostfildern – Weekend Challenge

Metcon (Time)

5 rounds

10 Burpees

25 Beatswings

40 Lunges

55 Kettlebell Swings

70 Flutter Kicks

Rx: 24 / 16 kg

CrossFit Ostfildern – Kettlebell Class

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

4 Kettlebell Squat Cleans

4 Kettlebell Swings (left arm)

4 Kettlebell Push Presses

4 Kettlebell Swings (right arm)

4 Kettlebell Deadlift

Rx: 24 / 16 kg

CrossFit Ostfildern – Barbell Club

Weightlifting

3-position Snatch (5×2)

3-position Snatch

Weightlifting

Hang Snatch (5×3)

55% – 60% – 65% – 70% – 75%

Weightlifting

Hang Clean (5×3)

55% – 60% – 65% – 70% – 75%

Weightlifting

Clean Pull (5×5)

110%

CrossFit Ostfildern – Aerobic Capacity

Metcon (No Measure)

2 rounds

1st minute: 5 sec sprint

2nd minute: 6 sec sprint

3rd minute: 7 sec sprint

4th minute: 8 sec sprint

5th minute: 9 sec sprint

6th minute: 10 sec sprint

7th minute: 9 sec sprint

8th minute: 8 sec sprint

9th minute: 7 sec sprint

10th minute: 6 sec sprint

11th minute: 5 sec sprint

12th minute: no sprint

rest: 3 minutes

CrossFit Ostfildern – WOD

Weightlifting

Front Squat (7×7)

70%

Metcon

Metcon (Time)

Team of 2

100 Squat Clean Wall Balls

20 Toes To Bar

100 Push Ups

20 Toes To Bar

100 Russian Kettlebell Swings

20 Toes To Bar

Rx:

Medball Clean: 9 / 6 kg

Kettlebell Swing: 24 / 16 kg
work only on the exercises while your partner is in the farmer carry (24 / 16 kg)

CrossFit Ostfildern – WOD

Metcon

Metcon (Time)

2 rounds

100 Double Unders

80 Air Squats

60 Sit Ups

40 Burpees

20 Pull Ups

3 Man Makers

3 Bear Complex

Rx:

Man Maker: 22,5 / 15 kg

Bear Complex: 50 / 30 kg