Wod

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

CrossFit Ostfildern – Barbell Club

Weightlifting

3-pause Snatch (10×1)

3-pause Snatch

3-pause Clean (10×1)

3-pause Clean

Split Jerk Presses (3×5)

Split Jerk Presses

Split Jerk (3×3)

Snatch Pull (5×3)

110%

CrossFit Ostfildern – WOD

Metcon

Metcon (5 Rounds for reps)

Team of 2

AMRAP 8

A: 20 cal Ski Erg

B: 25m Sled Push

C: 10m Burpee Broad Jump

D: 40m Farmers Carry

E: 10 weighted Lunges

Rx:

Sled Push: 125 / 75 kg

Farmer Carry: 24 / 16 kg

Lunge: 20 / 10 kg
2 people are working for 8 minutes on every station

Metcon

Metcon (3 Rounds for time)

4 rounds

500m row

10 Burpees over the rower

rest: 5 minutes

3 rounds

800m run

20 Squats

20 Sit Ups

20 Lunges

rest: 5 minutes

4 rounds

15 Wall Balls

100m Farmers Carry

Rx:

Wall Ball: 9 / 6 kg

Farmer Carry: 24 / 16 kg

CrossFit Ostfildern – Aerobic Capacity

Metcon (No Measure)

3 minutes uphill run (moderate to fast pace)

rest: 2 minutes

3 minutes uphill run (moderate to fast pace)

rest: 2 minutes

2 minutes uphill run (fast pace)

rest: 2 minutes

2 minutes uphill run (fast pace)

rest: 2 minutes

1 minute uphill run (sprint pace)

rest: 2 minutes

1 minute uphill run (sprint pace)

CrossFit Ostfildern – WOD

Weekly Special: Bear Crawl & Double Unders

Core

Banded Bear Crawl + Dumbbell Pull

Banded Bear Crawl + Dumbbell Push

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18

30 Sit Ups

20 Pull Ups

20 Burpees

30 Sit Ups

20 Box Jumps

30 Sit Ups

20 Pistols

Rx: 60 / 50 cm

CrossFit Ostfildern – WOD

Weekly Special: Bear Crawl & Double Unders

Weightlifting

Bear Complex (7×7)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Rx: 50 / 30 kg

Metcon

Metcon (Time)

4 rounds

30 Double Russian Kettlebell Swings

30 Kettlebell Lunges

30 Atlas Kettlebell Swings

Rx: 24 / 16 kg

CrossFit Ostfildern – WOD

Weekly Special: Bear Crawl & Double Unders

Metcon

Metcon (Time)

100 Double Unders

Metcon

Metcon (4 Rounds for reps)

AMRAP 4

Power Snatches

rest: 1 minute

AMRAP 4

Slamball Wall Balls

rest: 1 minute

AMRAP 4

Burpees over the bar

rest: 1 minute

AMRAP 4

Sumo Deadlift High Pulls

Rx:

Snatch | Deadlift: 45 / 30 kg

Wall Ball: 10 / 6 kg

CrossFit Ostfildern – WOD

Weekly Special: Bear Crawl & Double Unders

Core

Banded Bear Crawl

Banded Walking Lunges

Banded Broad Jumps

Metcon

A: Metcon (Time)

00:00 – 10:00

60 Double Unders

10 Thrusters

60 Double Unders

20 Thrusters

60 Double Unders

30 Thrusters

Rx: 50 / 35 kg

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 8

30 Double Unders

15 Chest to bar Pull Ups

CrossFit Ostfildern – WOD

Weekly Special: Bear Crawl & Double Unders

Core

Bear Crawl + Dumbbell Pull

Bear Crawl + Dumbbell Push

Gymnastics

Double-Unders

Metcon

Metcon (Time)

4 rounds

8 Front Rack Lunges

8 Burpee over the Bar

8 Front Rack Lunges

8 Burpee over the Bar

8 Handstand Push ups

Rx: 50 / 35 kg

CrossFit Ostfildern – Kettlebell Class

Metcon (Time)

4 rounds

8 Kettlebell Squat Cleans & Presses

8 Kettlebell Swings

8 Kettlebell Snatches

8 Kettlebell Windmills

rest: 1 minute

Rx: 24 / 16 kg
round 1: right arm

round 2: left arm

round 3: right arm

round 4: left arm