CrossFit Ostfildern – WOD
Gymnastics
Pull-ups (EMOM 10)
5 strict Pull up
Metcon
Metcon (Time)
15-12-9
Deadlifts 100/70kg
30 Goblet Squats 24/16
03-07-2018
CrossFit Ostfildern – WOD
Metcon
Metcon (Weight)
Every Minute on the Minute 20:00
3 Power Snatches 60/40
7 Burpees
increase weight each round
02-07-2018
CrossFit Ostfildern – WOD
Weightlifting
Back Squat (5x10x65%)
Metcon
Metcon (Time)
For Time
500m Row
15-12-9
Thruster 50/35
Pull ups
400m Run
29-06-2018
CrossFit Ostfildern – WOD
Weightlifting
Squat Clean (1-1-1-1-1)
Metcon
Metcon (Time)
100 Doubles
30 Deadlifts
30 Hang Power Cleans
30 Jerks
100 Doubles
Rx= 50/30
Rx+= 60/40
28-06-2018
CrossFit Ostfildern – WOD
Weightlifting
Push Press (4x8x 65%)
Metcon
Metcon (Time)
8 Rounds
10 Pull ups
10 Push Ups
Rx+=
10 C2B
10 deficit Push Ups
Scaled:
16 Rounds
5 Pull ups
5 Push Ups
27-06-2018
CrossFit Ostfildern – WOD
Weightlifting
Snatch Complex (1-1-1-1-1-1-1-1)
1 Squat Snatch
2 Overhead Squats
Metcon
Metcon (Time)
5 Rounds
8 Overhead Squats
16 Box Jumps Over
24 Doubles
Rx= 50/35
26-06-2018
CrossFit Ostfildern – WOD
Gymnastics
Handstand Push-ups (8 RM)
5 sets a 8
heavy as possible
Metcon
Metcon (AMRAP – Rounds and Reps)
Amrap 13 min
3 Deadlifts 100/70
6 Push Ups
9 Air Squats
25-06-2018
CrossFit Ostfildern – WOD
Skill
Toes-To-Bar
Metcon
Metcon (Time)
In Teams of 2:
400m Medball Carry*
75 Toes to Bar+
400m Medball Carry*
100 Burpee Pull Ups+
400m Medball Carry*
125 KB Swings+
400m Medball Carry*
* in Team
+ switch as needed
24-06-2018
CrossFit Ostfildern – Weekend Challenge
Metcon (Time)
Buy In: 400m Run
4 Rounds
50 Jumping Jacks
40 Squats
30 Sit-Ups
20 Push-Ups
10 Frog Hoppers
Buy Out: 100 Kettlebell Swings (24/16 kg)
23-06-2018
CrossFit Ostfildern – Weekend Challenge
Gymnastics
Metcon (AMRAP – Rounds)
Amrap 20
3+ Strict Pull ups
6+ Push ups
9+ KB Swings 24/16
12+ Box Jumps
+1 rep / round
