Author: weeanja

CrossFit Ostfildern – WOD

Weekly Special: Core

Weightlifting

Push Jerk (5-3-1-1-1)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 16

6 Push Jerks

12 Toes to bar

20 Back Squats

Rx: 50 / 30 kg

CrossFit Ostfildern – Weekend Challenge

Metcon

Metcon (Time)

5 rounds

20 KB Overhead Lunges

20 left arm KB Swings

20 right arm KB Swings

30 Sit Ups

20 Air Squats

10 Pike Push Ups

Rx: 20 / 12 kg

CrossFit Ostfildern – Kettlebell Class

Turkish Get Up

Metcon

Metcon (Weight)

40 sec work / 20 sec rest

4 rounds each

Kettlebell Swings

Kettlebell Cleans

Kettlebell Deadlifts

CrossFit Ostfildern – Aerobic Capacity

Metcon (No Measure)

5 min at easy pace

50 sec at fast pace

5 min at easy pace

1 min rest (optional)

4 min at easy pace

40 sec at fast pace

4 min at easy pace

1 min rest (optional)

3 min at easy pace

30 sec at fast pace/sprint pace

3 min at easy pace

1 min rest

2 min at easy pace

20 sec at SPRINT pace

2 min at easy pace

1 min rest

1 min at easy pace

10 sec at SPRINT pace 1 min at easy pace

1 mile Test (Time)

1 mile run

400 m Test (Time)

400 m run

CrossFit Ostfildern – WOD

Weekly Special: Core

Weightlifting

Overhead Squat (5-3-1-1-1)

Metcon

Metcon (Time)

Team of 3

Buy In: 90 Burpees

1.500m Row

60 Overhead Squats

50 Synchron Wall Balls

Rx:

Overhead Squat: 50 / 30 kg

Wall Ball: 9 / 6 kg

CrossFit Ostfildern – WOD

Weekly Special: Core

Weightlifting

Front Squat (5-3-1-1-1)

Metcon

Metcon (Time)

12–9–6

Thrusters

Pull Ups

Deadlift

Handstand Push Ups

Rx: 70 / 50 kg

CrossFit Ostfildern – WOD

Weekly Special: Core

Weightlifting

Sumo Deadlift (5-3-1-1-1)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18

10 Sumo Deadlift High Pulls

10 Handstand Push Ups

10 Pull Ups

10 Snatches

10 Burpees

10 Thrusters

Rx: 45 / 30 kg

CrossFit Ostfildern – WOD

Weekly Special: Core

Weightlifting

Back Squat (5-3-1-1-1)

Metcon

Metcon (Time)

75 Front Squats

Rest: 1 minute

75 Situps

Rest: 1 minute

75 Power Cleans

Rx: 50 / 30 kg

CrossFit Ostfildern – WOD

Weekly Special: Core

Weightlifting

Deadlift (5-3-1-1-1)

Metcon

Metcon (AMRAP – Reps)

AMRAP 3

5 Burpee Wall Balls

6 alternating KB Snatches

Rest: 1 minute

AMRAP 3

6 alternating KB Clean & Jerks

10 Wall Balls

Rest: 1 minute

AMRAP 3

10 Sit Ups

6 alternating KB Burpess Snatches

Rx:

Wall Ball: 9 / 6 kg

Kettlebell: 24 / 16 kg

CrossFit Ostfildern – Kettlebell Class

Kettlebell Front Squat

Focus on technique

Kettlebell Deadlift

Focus on technique

Metcon

Metcon (Time)

5-4-3-2-1

KB Swings

KB Cleans

KB Front Squats

KB Strict Presses

Rx: 24 / 16 kg
rep scheme

5 KB Swings (left arm)

5 KB Swings (right arm)

5 KB Cleans (left arm)

5 KB Cleans (right arm)

…