Wod

CrossFit Ostfildern – WOD

Weightlifting

Overhead Squat (5×3)

increase weight

Metcon

Metcon (Time)

21-15-9

Box Dips

Push Ups

Run 800m

15-12-9

Overhead Squats 50/35

Pull Ups
Time Cap: 20min

Rx+: ring dip

CrossFit Ostfildern – WOD

Weightlifting

Deadlift Ladder (Weight)

Start at Bodyweight and Increase each set:

10-8-6-4-2 Deadlifts

+10 Push ups each Round
Time Cap 15:00 min

Gymnastics

100 Toes to Bar (Time)

100 Toes to Bar for Time

Every 2:00 min perform

12 Air Squats
Scale: 60 Toes to ring ; pvc sit ups

Time cap : 20min

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

Amrap 15
Partner A
50m One arm farmer carry 60/40
500m row

Partner B
Amrap
10 dual KB clean and Jerks 24/16
5 Turkish Get ups