Wod

CrossFit Ostfildern – WOD

Weekly Special: Core

Weightlifting

Bent Over Row (5-3-1-1-1)

Metcon

Metcon (3 Rounds for reps)

AMRAP 3

8 Deadlifts

8 Box Jumps

rest: 2 minutes

AMRAP 3

7 Deadlifts

7 Burpess Box Jumps

rest: 2 minutes

AMRAP 3

6 Deadlifts

6 Box Step Overs

Rx:

Deadlift: 100 / 70 kg

Box Step Over: 32 / 24 kg

Rx+:

Deadlift: 120 / 90 kg

CrossFit Ostfildern – WOD

Weekly Special: Core

Gymnastics

Pull-ups (5-3-1-1-1)

Metcon

Metcon (Time)

Team of 3

75 Burpees

100 Wall Balls

125 Sit Ups

1.500m Row

Rx: 9 / 6 kg
It is only allowed to work on the exercises while the partners are hanging on the pullup bar

CrossFit Ostfildern – WOD

Weekly Special: Core

Weightlifting

Push Jerk (5-3-1-1-1)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 16

6 Push Jerks

12 Toes to bar

20 Back Squats

Rx: 50 / 30 kg

CrossFit Ostfildern – Kettlebell Class

Turkish Get Up

Metcon

Metcon (Weight)

40 sec work / 20 sec rest

4 rounds each

Kettlebell Swings

Kettlebell Cleans

Kettlebell Deadlifts

CrossFit Ostfildern – Weekend Challenge

Metcon

Metcon (Time)

5 rounds

20 KB Overhead Lunges

20 left arm KB Swings

20 right arm KB Swings

30 Sit Ups

20 Air Squats

10 Pike Push Ups

Rx: 20 / 12 kg

CrossFit Ostfildern – Aerobic Capacity

Metcon (No Measure)

5 min at easy pace

50 sec at fast pace

5 min at easy pace

1 min rest (optional)

4 min at easy pace

40 sec at fast pace

4 min at easy pace

1 min rest (optional)

3 min at easy pace

30 sec at fast pace/sprint pace

3 min at easy pace

1 min rest

2 min at easy pace

20 sec at SPRINT pace

2 min at easy pace

1 min rest

1 min at easy pace

10 sec at SPRINT pace 1 min at easy pace

1 mile Test (Time)

1 mile run

400 m Test (Time)

400 m run

CrossFit Ostfildern – WOD

Weekly Special: Core

Weightlifting

Overhead Squat (5-3-1-1-1)

Metcon

Metcon (Time)

Team of 3

Buy In: 90 Burpees

1.500m Row

60 Overhead Squats

50 Synchron Wall Balls

Rx:

Overhead Squat: 50 / 30 kg

Wall Ball: 9 / 6 kg

CrossFit Ostfildern – WOD

Weekly Special: Core

Weightlifting

Front Squat (5-3-1-1-1)

Metcon

Metcon (Time)

12–9–6

Thrusters

Pull Ups

Deadlift

Handstand Push Ups

Rx: 70 / 50 kg

CrossFit Ostfildern – WOD

Weekly Special: Core

Weightlifting

Sumo Deadlift (5-3-1-1-1)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18

10 Sumo Deadlift High Pulls

10 Handstand Push Ups

10 Pull Ups

10 Snatches

10 Burpees

10 Thrusters

Rx: 45 / 30 kg

CrossFit Ostfildern – WOD

Weekly Special: Core

Weightlifting

Back Squat (5-3-1-1-1)

Metcon

Metcon (Time)

75 Front Squats

Rest: 1 minute

75 Situps

Rest: 1 minute

75 Power Cleans

Rx: 50 / 30 kg