CrossFit Ostfildern – WOD
Gymnastics
Pistols
Weightlifting
Hang Squat Snatch (5 x 3)
hold deep squat position
Metcon
Metcon (Time)
10 – 20 – 30 – 40
Hang Power Snatches
Sit Ups
Jumping Jacks
Rx: 30 / 20 kg
Weekend Challenge
CrossFit Ostfildern – Weekend Challenge
Metcon
()
Metcon (Time)
Teams of 2
Buy in: 100 Kettlebell Swings
100 Goblet Squats
100 Sit Ups
80 Sumo Deadlift High Pulls
80s Plank Hold
60 Push Ups
60 Dumbbell Snatches
40 Jumping Jacks
40 Windmills
20 Burpees
20 Kettlebell Snatches
Buy out: 100 Kettlebell Swings
Rx: 24 / 16 kg
Partner does Skippings
Explode Mode
CrossFit Ostfildern – Open Gym
Weekly Special
Kipping Pull ups
Metcon
Metcon (Time)
Team of Two:
Row 3000 m
Change every 250 m
Go directly into the WOD TNT without Rest
Metcon
Metcon (Time)
TNT
30 Snatches RX 35/25 RX+ 45/35
30 Clean and Jerks
30 Thrusters
Oh Yvonne
CrossFit Ostfildern – WOD
Weekly Special
Kipping Pull ups
Metcon
Metcon (Time)
“Yvonne” Partner WOD
76 Air Squats
76 Dumbbell Push Presses RX15/10 RX+ 22,5/15
76 AbMat Sit-Ups
76 Wall Balls
76 Burpees
76 Medball Twists
76 Push-Ups
76 Kettlebell Swings RX24/20 RX+32/24
76 Dumbbell Thrusters RX15/10 RX+ 22,5/15
400 meter Run with Partner
Focus on Midline
CrossFit Ostfildern – WOD
Weekly Special
Kipping Pull ups
Core
Turkish get up (2×3 each site heavy)
Antirotation 3 x 10 each site
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 7
12 Air Squats
12 KB Swing RX:24/16 RX+:32/24
12 KB Snatch RX:16/12 RX+:24/16
6 KB Snatch each Arm
Fucus on Midline
CrossFit Ostfildern – WOD
Weekly Special
Kipping Pull Ups
Core
Half Turkish get up (5×5)
3x 30Sec. Hollow hold
3×8 V-ups
Metcon
Metcon (AMRAP – Rounds and Reps)
BERGERON BEEP TEST
EMOM for as Long as Possible
7 Thrusters RX 30/20
7 Pull-Ups
7 Burpees
Scale: 5 Reps each Movement
Dream Team
CrossFit Ostfildern – WOD
Metcon
Metcon (Time)
Team of Three
135 Kettlebell Swings
M:32/24 F:24/20
135 Box Jumps
135 Air Squats
135 Push-Ups
135 Burpees
135 Pull-ups
135 Lunges
135 Sit-Ups
135 Row (calories)
135 Double-Unders
135 Wall Balls
M:9 F:6
135 D-Ball Slams
M:10 F:6
135 Dumbbell Push Press M:22,5/15 F:15/10
As a team, complete a total of 1755 reps of all movements.
Team of Two:
90 reps each movement
Total: 1170 reps
Everyone must work together on the same movement and move to the next one together.
Weekend Challenge
CrossFit Ostfildern – Weekend Challenge
Metcon
Metcon (Time)
200m Plate Overhead Carry
10 Push Ups
20 Air Squats
30 Russian Twists
40 Kettlebell Swings
100m Plate Overhead Carry
20 Push Ups
30 Air Squats
40 Russian Twists
50 Kettlebell Swings
50m Plate Overhead Carry
30 Push Ups
40 Air Squats
50 Russian Twists
60 Kettlebell Swings
20/15 kg Plate Overhead Carry
24/16 kg Kettlebell Swings
Metcon
Metcon (Time)
100 Sit Ups
every minute do 5 Jumping Jacks
Girls just wanna have FUN
CrossFit Ostfildern – Open Gym
Metcon
Metcon (Time)
Start every 8 Min. with the next Benchmark
0-8 Min.
Fran RX 35/25 RX+ 45/35
8-16 Min.
Diane RX 80/50 RX+ 105/70
16-24 Min.
Annie
24- End
Helen RX 24/16 RX+ 32/24
Focus on Midline
CrossFit Ostfildern – WOD
Circle Training
Metcon (No Measure)
Team of two
5 Stations
5 Min each Station
5 GHD Sit ups/ 5 KB Banded DL
5 Turkish getups each
5 Strict Pull ups/ 5 Dips
Max weighted Plank hold
Max KB Goblet Squat hold
Metcon
Metcon (Time)
WallBall Fran:
27 – 18 – 12 9/6
WB/Pull ups
