Wod

CrossFit Ostfildern – WOD

Metcon

Metcon (4 Rounds for reps)

4x Amrap 4min, Rest 4 min

1.

15/10 Cal Row

7 Wall Balls

2.

200m Run

10 Burpees

3.

10 Front Squats @50/35

10 Pull Ups

4.

50 Double Unders

10 Push ups

CrossFit Ostfildern – WOD

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

Extra Credit

Metcon (No Measure)

5 Rounds not for Time

max strict Pull ups

10 Good Mornings

CrossFit Ostfildern – WOD

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

CrossFit Ostfildern – WOD

Metcon (Time)

5 Rounds for Time

10 Kb swings

1 Burpee

15 KB swings

2 Burpees

20 KB Swings

3 Burpees
Russian Swings

32/24

: Hang Power Clean (Find 3 Rep max in 7 min)

CrossFit Ostfildern – Weekend Challenge

Metcon (Time)

Buy in 400m

then 3 rounds

10 SDHP

20 Flutter Kicks

10 Supermans

10 DB Snatches

1 min Rest

Buy in 200m

then 2 rounds

15 SDHP

30 Flutter Kicks

10 Supermans

14 DB Snatches

30 sec Rest

Buy in 100m

then 1 round

30 SDHP

50 Flutter Kicks

10 Supermans

20 DB Snatches
Rx

Kettlebell 24/16 kg

Dumbbell 22,5/15 kg

Metcon (AMRAP – Reps)

AMRAP 3

Burpees

CrossFit Ostfildern – Weekend Challenge

Skill

Pull-ups

15-20 min Skill

RX+ Muscle Ups

Metcon

Metcon (Time)

For Time in Team (2)

6 Rounds each Partner

250m Row

12 DB Burpees (no jump) 22,5/15

8 DB Power Snatches

Switch after Full Round

Partner Rest

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

Metcon

Metcon (Time)

35-20-15

Box step overs (with Medball)

Wall Balls

*start each Round with:

400m Medball Run
*…ja ja ich weiss! richtig uncool!

RX+= 35-35-35

Weightlifting

Bent Over Row (4×10)

wähle das Gewicht so, dass jeweils die letzten 3 Wiederholungen im Satz sehr schwer sind.

CrossFit Ostfildern – Intro

Deadlift (Find your 3 rep max)

Metcon (AMRAP – Rounds and Reps)

AMRAP 16

10 Goblet Squats

15 Kettlebell Swings

10 Box Jumps

15 Wall Balls

10 Pull Ups

CrossFit Ostfildern – Outdoor WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 25

15 Push Ups

20 Walking Lunges

15 Sit Ups

20m Shuttle Sprint

then 100 Partner Slamballs