CategoriesWod

WOD WOD, 6. Juni 2023

WOD – Tue, Jun 6

2023_06_06_Lifting (Weight)
Snatch Complex of
1 Power Snatch
1 Hang Snatch
1 Overhead Squat

! Build to a heavy complex in 15 minutes

! Technique more important than weight ! Perform complex unbroken

! Score = heaviest complex

.

2023_06_06_WOD (AMRAP – Reps)
AMRAP 10
3-6-9-12-15-…
Box Jump Overs
Dual Dumbbell Shoulder to Overhead
30 Double Unders

Rx:
Box: 60 / 50 cm
Dumbbell: 22,5 / 15 kg

! Stay focused on the Double Unders

! Stay consistent in your rounds

! Score = total reps

CategoriesWod

WOD WOD, 5. Juni 2023

WOD – Mon, Jun 5

2023_06_05_Gymnastics (AMRAP – Reps)
Every 2 minutes x 2 sets
12-24 Toes to Bar

Every minute x 4 sets
6-12 Toes to Bar

Every 30 seconds x 8 sets
3-6 Toes to Bar

! High Volumen = watch your hands

! The goal here is to stay consistent over all rounds – always half the reps from section to section

! Score = total reps

2023_06_05_WOD (Time)
3 rounds
10 Power Snatches
12 Bar Facinf Burpees
Rest 30 seconds
10 Pull Ups
12 Bar Facing Burpees
Rest 3 minutes between rounds

Rx: 42,5 / 30 kg
Rx+: Chest to Bar Pull Ups
TimeCap: 17 minutes (incl. 07:30 min of rest)

! Rest 30s in between allows you to push on the Burpees a little bit harder

! Score = time (incl. 07:30 min of rest)

CategoriesWod

WOD WOD, 2. Juni 2023

WOD – Fri, Jun 2

2023_06_02_Lifting (Time)
from minute 0 – 4
30 Power Clean & Jerks @ 35 %
from minute 4 – 8
20 Power Clean & Jerks @ 45 %
from minute 8 – 12
10 Power Clean & Jerks @ 55 %

| finish each section as fast as possible

| all styles allowed

| Score = total working time & weights in comment section

.

2023_06_02_WOD (Time)
in a team of 2
9 synchron Toes to Bar
15 Team Deadifts
21 Partner Wall Balls
400m Run
21 Partner Wall Balls
15 Team Deadlifts
9 synchron Toes to Bar

Rx: 9 | 6 kg
TimeCap: 15 minutes

| weight can be different on each side of the bar

| pass the ball to your partner with each rep (both do 21 Wall Balls)

| find your tempo as a team

| Score = time

CategoriesWod

WOD WOD, 1. Juni 2023

WOD – Thu, Jun 1

2023_06_01_Gymnastics (AMRAP – Reps)
every 02:30 minutes for 15 minutes
10 | 8 cal Bike
max Wall Walks

TimeCap: 2 minutes (each round)

| we are looking for consistent sets here

| don’t sprint the bike – we are looking for 40-50s of work

| Score = total Wall Walks

.

2023_06_01_WOD (3 Rounds for reps)
EMOM 6
20s max cal Row
rest 1 minute

EMOM 6
20s max Hang Snatches
rest 1 minute

EMOM 6
20s max Bear Walk
rest 1 minute

Rx: 35 | 25 kg
Rx+: 42,5 | 30 kg & Handstand Walk

| we are looking for consistent reps

| perform 6 minutes on one station before you go to the next station

| 8m Bear Walk = 1 rep

| Score = total reps

(round 1 = cal Row, round 2 = Hang Snatches , round 3 = m Bear Walk)

CategoriesWod

WOD WOD, 31. Mai 2023

WOD – Wed, May 31

2023_05_31_Gymnastics (Weight)
4 sets in a team of 2
6 Strict Pull Ups
10 Dumbbell Bench Presses

| go directly to the Bench Press after the Pull Ups

| change after a full round

| Score = weight of the Dumbbells

.

2023_05_31_WOD (Calories)
every 4 minutes x 5 sets
10|10 Dumbbell Snatches
max cal Bike

Rx: 22,5 | 15 kg
TimeCap: 2 minutes (each round)

| finish the Snatches with one arm and perform then 10 reps with the other arm

| go hard on the bike – you can rest for 2 minutes

| Score = total calories

CategoriesWod

WOD WOD, 30. Mai 2023

WOD – Tue, May 30

2023_05_30_Strength (Weight)
3 sets
10|10 Dumbbell Bulgarian Split Squats
rest 90 seconds btw sets

| finish 10 reps on one side – then switch to the other side – the rest

| Dumbbells in Farmers Hold

| Score = heaviest set in kg (both Dumbbells)

.

2023_05_30_WOD (AMRAP – Reps)
AMRAP 15
200m Run
15 Sit Ups
10 Burpee Box Jump Overs
25 Double Unders

Rx: 60 | 50 cm

| be consistent in your tempo

| 200m Run = 4 reps

| Score = total reps

CategoriesWod

WOD WOD, 27. Mai 2023

WOD – Sat, May 27

Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
https://www.crossfit.com/workout/2005/08/18#/comments

| Welcome to the Main Event!

CategoriesWod

WOD WOD, 26. Mai 2023

WOD – Fri, May 26

Pull-ups (10 sets

x unbroken Pull Ups)

| reps are performed unbroken

| only rest as needed in between sets

| x should be consistent over all rounds

| if you do MURPH tomorrow – save your hands and don’t go all out

.

2023_05_26_WOD (AMRAP – Reps)
4 sets
3 min on | 1 min off
5 Wall Walks
50 Double Unders
max Snatches

Rx:
42,5 | 30 kg (Set 1 & 2)
50 | 35 kg (Set 3 & 4)

| all style of Snatches allowed

| Score = total Snatches

CategoriesWod

WOD WOD, 25. Mai 2023

WOD – Thu, May 25

Overhead Squat (
6 sets x 5 reps
every 2 minutes for 12 minutes
5 Overhead Squats)

| start with 50% and build to a heavy set of 5 Overhead Squats

| keep elbows locked all the time

| keep the bar in the center of gravity

| Score = heaviest set of 5 Overhead Squats

.

2023_05_25_WOD (Time)
21-15-9
Thrusters
Toes to Bar

Rx: 45 | 32,5
Rx+: 50 | 37,5
TimeCap: 9 minutes

| the Thrusters should be heavier to what you ususally usw

| Score = Time