Author: weeanja

CrossFit Ostfildern – Weekend Challenge

Metcon

Metcon (Time)

100 KB Swings

then 4 rounds

200m Run

20 Pull Ups

20 Push Ups

20 KB Presses

Rx:

KB Swing: 24 / 16 kg

KB Press: 16 / 12 kg

CrossFit Ostfildern – Aerobic Capacity

Aerobic Capacity

Metcon (No Measure)

10 rounds

60 sec running

10 sec rest

CrossFit Ostfildern Benchmark

400 m Test (Time)

400 m run

CrossFit Ostfildern – Barbell Club

Weightlifting

Hang Power Snatch

Focus is on technique

Weightlifting

Hang Power Clean

Focus is on technique

Weightlifting

Clean Pull (3×5)

CrossFit Ostfildern – Open Gym

Metcon (Time)

Buy-in: 50 Kettlebell Swings

5 rounds

25 Goblet Squats

10 Kettlebell Jerks (right arm)

25 Pull Ups

10 Kettlebell Jerks (left arm)

Buy-out: 500m Row

Rx: 32 / 24 kg

CrossFit Ostfildern – WOD

Weekly Special: Handstand Push Up

Gymnastics

Handstand Push-ups

Metcon

Metcon (AMRAP – Reps)

AMRAP 3

Power Snatches

rest: 1 minute

AMRAP 3

Box Jumps

rest: 1 minute

AMRAP 3

Overhead Squats

rest: 1 minute

AMRAP 3

Double Unders

rest: 1 minute

AMRAP 3

Front Squats

Rx:

Snatch, Overhead Squat, Front Squat: 50 / 35 kg

Box Jump: 60 / 50 cm

CrossFit Ostfildern – WOD

Metcon

Metcon (Time)

Team of 3

8.000m Row

300 Thrusters

300 Pull Ups

300 Double Unders

Rx: 35 / 20 kg
It is only allowed to work on the exercises when an athlete is rowing.

Two athletes are not allowed to work on an exercise at the same time

CrossFit Ostfildern – WOD

Weekly Special: Handstand Push Up

Gymnastics

Handstand Push-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

Team of 2

AMRAP 18

200m Row

40 Wall Balls

30 Sit Ups

8 Burpees

20 Box Jumps

6 Burpees

10 Dumbbell Thrusters

4 Burpees

Rx:

Wall Ball: 9 / 6 kg

Box Jump: 60 / 50 cm

Dumbbell Thruster: 22,5 / 15 kg

CrossFit Ostfildern – WOD

Weekly Special: Handstand Push Up

Gymnastics

Handstand Push-ups

Metcon

Metcon (Time)

21-15-9

Power Cleans

Jerks

21-15-9

Burpee Pull Ups

Sumo Deadlift High Pulls

Rx: 40 / 25 kg

Rx+: 60 / 40 kg

CrossFit Ostfildern – WOD

Weekly Special: Handstand Push Up

Gymnastics

Handstand Push-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18

30 Double Unders

15 Power Cleans

30 Double Unders

15 Toes-to-bar

Rx: 50 / 35 kg

CrossFit Ostfildern – Kettlebell Class

Kettlebell Jerk

Focus on technique

Kettlebell Snatch

Focus on technique

Metcon

Metcon (AMRAP – Reps)

Tabata

KB Swings

KB Snatches (right arm)

KB Swings

KB Snatches (left arm)

KB Swings

KB Jerks (right arm)

KB Swings

KB Jerks (left arm)

Rx: 24 / 16 kg