Thu 24 Oct

2? No 3 WOD’s!

Warming up/ practice:
  • 400 m run. For 20 m: caterpillar walks, spiderman, bear walk.
  • 5x 20 sec., back supported ‘wall sitting’ on one feet. x2 for each leg.
    2x 20 sec. side plank. x2 for each side
    3x 60 sec. normal plank for quality. Stop within the minute for quality
  • In pairs of 3:
    2x 10 reps: Active/ passive hang, others doing squats
    Swinging at the bar
    Kipping pull ups
WOD 1: timecap: 6 min. (3 min. rest afterwards)
  • 400 m buy in run
    21 – 15 – 9
  • Pull-Ups/ row pull ups
  • Push-Ups
WOD 2: timecap 6 min. (3 min. rest afterwards)
  • 400 m buy in run
    21 – 15 – 9
  • Lunges (each leg does same amount of reps!)
  • Squats
WOD 3: timecap 6 min.
  • 400 m (+ over the hill!) buy in run
    21 – 15 – 9
  • Burpees
  • Sit-Ups
WOD
Wed 23 Oct

Squats

Practice:
  • 3-3-3 Overhead squats
  • 3-3-3 Front squats
WOD: 8 min. AMRAP
  • 200 m run
  • 15 Dumbbell/ Plate thrusters
  • 200 m run
  • 15 Push-Ups
WOD
Mon 21 Oct

CrossFit Games: The Open 20.2

30 min buddy AMRAP (slightly different because of high attendance):
4 Thrusters (22,5/ 15/ 10 kg)
6 Toes to bars/ knee raises
24 double unders/ single unders
WOD
Thu 17 Oct

Go Wet 🌧 & Sweat 🏃‍♀️

40 min AMRAP – buddy WOD
  • 400 m run together
  • You go, I go, in total:
  • 50(x2) lunges
  • 40 air squats
  • 30 burpees
WOD
Wed 16 Oct

Bench Press

Practice: Bench Press
WOD: 21 – 15 – 19 reps:
  • 200 m run
  • Deadlifts with kettle bells
  • Push Ups
WOD
Mon 14 Oct

CrossFit Games: The Open 20.1

10 Rounds for Time – 15 min. time cap:
8 Ground-to-Overheads (43/ 29/ 20 kg)
10 Bar Facing Burpees
WOD
Thu 10 Oct

Outside Fight Gone Bad 👊😵

Practice:
  • Warm up: 400 m run, 25 m: lunges, lunges, rotating squats, jumping burpees , partner hold, cartwheel , and many more…
  • 300 m partner hold, 100 m cartwheel (switch when you like)
  • Kipping Pull Ups
WOD: Outside fight gone bad (4x 4 min + 1 min rest):
  • Lunges
  • Strict or Kipping Pull Ups / rows
  • Air Squats
  • Sit-Ups
WOD
Wed 09 Oct

Handstand Wednesday 🤸‍

Warming up:
  • Bearwalk
  • Lunge
  • Cartwheel
  • Plate on walk
  • Plate Plank Hold overhead
  • Seated Plate Hold
  • Standing Plate Hold
Practice handstand :
  • Lunge
  • Lunge + Reach
  • Lunge + Reach + One leg up
  • Lunge + Reach + Kick up (partner: push back immediately)
  • Lunge + Reach + Kick up + partner hold
WOD: 8 min. AMRAP
  • 30 Kettle bell swings
  • 15 Push-Ups
WOD
Mon 07 Oct

Back Rack Lunges

Practice: Back Rack Lunges: 6-6-6-6-6 reps
WOD: 24 min. You go, I go – Endurance Buddy workout:
  • Ski
  • Dual Action Bike
  • Prowler Push
  • Row
  • Bike
  • Row
WOD
Thu 03 Oct

Holding Burpees

Practice: Sprints
WOD: 3x 5 min Buddy workout. One partner does the position, other one does Burpees. Switch when you like
  • Squat Position & Burpees
  • Knee Raise Position & Burpees
  • Plank Position & Burpees
  • Score = amounts of burpees
WOD
Wed 02 Oct

Cleans

Practice: cleans 3-3-3-3-3
WOD: 10 min. AMRAP
  • 10 Barbell/ Dumbell Cleans
  • 10 Pull Ups
  • 200 m run
WOD
Mon 30 Sep

Push Press

Practice: Shoulder & Push press 5-5-5-5-5 reps
WOD: 10 min AMRAP in teams of 3. In sequence:
  • 10 cal. row/ bike/ ski
  • 10 Push Press
  • 10 Burpees
WOD
Thu 26 Sep

Cooper Test
12 min of running as far you can go. Wikipedia
15 min. EMOM jumping Squats: 2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 22, 24, 26, 28, 30
When you fail start over again.
WOD
Wed 25 Sep

Practice: Overhead Squats
WOD: 10 min Buddy AMRAP (you go, I go)
  • 150 dumbbell snatches in total
  • Remaining time = burpees
  • Score = total amount of burpees
WOD
Mon 23 Sep

Swinging Heights

Practice
  • Toes to Bar
  • Kettle Bell Swings (Russian till eye-level)
  • Box Jumps
WOD: 24 min EMOM (work for 30 sec., then 30 sec. rest)
  • Push-Ups
  • Box Jumps
  • Knee Raises
  • Kettle Bell Swings
  • Burpees
  • Wall Balls
WOD
Thu 19 Sep

WOD, 3 rounds of:
  • 300 m run
  • 100 m lunges
  • 50 air squats
WOD
Wed 18 Sep

Handstand, Rowing & Cleans

  • Gymnastics: Handstand
  • Medicine ball cleans
  • Rowing for technique
WOD: 10 min. Buddy AMRAP
  • 10 medicine ball cleans
  • Partner does as much Sit-Ups during those 10 cleans
  • Score = total number of Sit-Ups
WOD
Mon 16 Sep

Deadlifts & Kettlebells

  • Deadlift 5×5
WOD EMOM 12 min. (rotating, each exercise 1 minute)
  • Burpees
  • Sit Ups
  • Kettlebell swings
WOD
Thu 12 Sep

27 – 21 – 15 – 9

  • (Reversed) Pull Ups
  • Horizontal Pull Ups
  • Knee raises
  • Burpees
  • Push Ups
  • Mountain Climbers
  • Air Squats
  • Sit Ups
  • Lunges
WOD
Wed 11 Sep

ImPressive

  • Shoulder Press
  • Push Press
WOD 2 rounds:
  • 400 m run
  • 25 Push press with a weight
  • 2 min rest
WOD