Author: weeanja

CrossFit Ostfildern – Weekend Challenge

Metcon

Metcon (Time)

4 rounds

5 Med Ball Cleans 9/6 kg

15 Push Ups

25 Sit Ups

35 Air Squats

45 Kettlebell Swings 24/16 kg

CrossFit Ostfildern – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner Wod:

Amrap 15 min

30 (15-15)HSPU / partner in HS Hold

30 (15-15)pullups/ partner in DB squat hold

30 (15-15)Dbs squat/ partner REST

30 (15-15) burpees over the partner

Core

Metcon (No Measure)

3 Rounds

30 sec each

Hollow Rock

TTB

Sit ups

Superman

CrossFit Ostfildern – WOD

Gymnastics

Pull-ups

max reps unbroken

Rest as needed

Weightlifting

Power Snatch (1-1-1-1-1-1-1)

Metcon

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here

CrossFit Ostfildern – WOD

Metcon

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

CrossFit Ostfildern – WOD

Weightlifting

Back Squat (78%)

compare to last weeks

Metcon (Time)

4 RFT

400m Run

25 Box Jumps

CrossFit Ostfildern – WOD

Metcon

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here

CrossFit Ostfildern – WOD

Weightlifting

Power Clean (EMOM (1 Rep ))

Every :30 sec for 4 min

High as possible

Metcon

Metcon (Time)

7 rounds

35 Doubles

2 heavy squat cleans

Scaled: 11 burpees over bar

Rest 3 min

Weightlifting

Squat Clean (1-1-1-1)

Find 1 rep max in 4 sets

CrossFit Ostfildern – WOD

View Public Whiteboard

4 RFT

10 DL 100/70 kg

12 bar facing burpees