Wod

CrossFit Ostfildern – WOD

Weekly Special: Jeremy & Handstand Push Up

Metcon

Jeremy (Time)

21-15-9

Overhead Squats, 95# / 65#

Burpees

Gymnastics

Handstand Push-ups

Metcon

Metcon (2 Rounds for reps)

Team of 2

AMRAP 7

10 Box Jumps

10 Pistols

10 Goblet Squats

rest: 3 minutes

AMRAP 5

10cal row

5 Toes to bar

5 Pull Ups

10 Wall Balls

Rx:

Box Jump: 60 / 50 cm

Goblet Squat: 24 / 16 kg

Wall Ball: 9 / 6 kg
AMRAP 7

it is only allowed to work while the partner is in side plank hold

AMRAP 5

it is only allowed to work while the partner is in plank hold

CrossFit Ostfildern – WOD

Weekly Special: Jeremy & Handstand Push Up

Metcon

Jeremy (Time)

21-15-9

Overhead Squats, 95# / 65#

Burpees

Gymnastics

Handstand Push-ups

Metcon

Metcon (Time)

Team of 3

300 Wall Balls

300 Sit Ups

3.000m row

Rx: 9 / 6 kg
change every 500m on the rower

CrossFit Ostfildern – WOD

Weekly Special: Jeremy & Handstand Push Up

Metcon

Jeremy (Time)

21-15-9

Overhead Squats, 95# / 65#

Burpees

Gymnastics

Handstand Push-ups

Metcon

Metcon (Time)

21-15-9

Clean & Jerks

Burpee Pull Ups

Rx: 60 / 40 kg

CrossFit Ostfildern – Kettlebell Class

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 13

1 Squat Clean

1 Press

1 Snatch

9m Waiters Carry

Rx: 24 / 16 kg

Metcon (AMRAP – Rounds and Reps)

AMRAP 13

1 Squat Clean

1 Press

1 Snatch

9m Waiters Carry

Rx: 24 / 16 kg

CrossFit Ostfildern – Weekend Challenge

Metcon

Metcon (Weight)

E2MOM 30

12 Kettlebell Swings

10 Sit Ups

8 Air Squats

6 Push Ups

4 Sumo Deadlift High Pulls

Rx: 32 / 24 kg

CrossFit Ostfildern – Aerobic Capacity

Metcon

Metcon (Time)

300m run

100m slow walk

400m run

100m slow walk

300m run

rest: 5 minutes

300m run

100m slow walk

300m run

100m slow walk

300m run

rest: 4 minutes

300m run

100m slow walk

200m run

100m slow walk

300m run

rest: 3 minutes

300m run

100m slow walk

100m run

100m slow walk

300m run

CrossFit Ostfildern – Barbell Club

Weightlifting

3-pause Snatch (5×1)

3-pause Snatch

Weightlifting

Snatch (5×3)

60% – 65% – 70% – 75% – 80%

Weightlifting

3-pause Clean (5×1)

3-pause Clean

Weightlifting

Clean (5×3)

60% – 65% – 70% – 75% – 80%

Weightlifting

Split Jerk Presses (3×5)

Split Jerk Presses

Weightlifting

Split Jerk (3×3)

Weightlifting

Clean Pull (5×3)

110%

CrossFit Ostfildern – WOD

Weekly Special: Bear Crawl & Double Unders

Core

Banded Walking Lunges

Banded Broad Jumps

Gymnastics

Double-Unders

Metcon

Metcon (Time)

21-15-9

Deadlifts

Box Jumps

Kettlebell Swings

Rx:

Deadlift: 100 / 70 kg

Box Jump: 60 / 50 cm

Kettlebell Swing: 32 / 24 kg

CrossFit Ostfildern – WOD

Weekly Special: Bear Crawl & Double Unders

Metcon

Metcon (Time)

Team of 2

75 Burpees

500m Row

150 Push Ups

500m Row

150 Lunges

500 m Row

150 Air Squats

500m Row

150 Lunges

500m Row

150 Push Ups

500m Row

75 Burpees

CrossFit Ostfildern – Kettlebell Class

Metcon

Metcon (AMRAP – Reps)

Clean & Jerk Cycle

1 minute work

1 minute rest

2 minutes work

2 minutes rest

2 minutes work

2 minutes rest

1 minute work

1 minute rest

Rx: 24 / 16 kg