Thu 14 Nov

Tabatha Murph variation

Warming up:
  • 800 m run
  • 15 m: rotating squats, jumping squats, inchworms
  • Tabata: 20 s. work, 10 s. rest. – 2 times of: plank, left side plank, plank, right side plank.
WOD – 35 min. AMRAP
  • 400 m run
    5 rounds of:
  • 5 pull ups
  • 10 sit ups
  • 15 air squats
WOD
Wed 13 Nov

Push Press 🏋️‍♀️

Warming up, 3 rounds of:
  • 10 kettle bell squats
  • 10 push ups
  • 10 kettle bell swings
  • 1 shuttle run
Practice: Push Press WOD – 3 rounds of:
  • 500 m run
  • 15 Push Presses
  • 21 Box Jumps
WOD
Mon 11 Nov

CrossFit Games: The Open 20.5

On Monday: (slightly different because of high attendance) – in groups of 3, 30 min time cap, in total:
  • 120 pull ups
  • 240 calories of rowing
  • 360 wall balls (20 lbs for men, 14 lbs for women)
WOD
Fri 08 Nov

CrossFit Games: The Open 20.5

On Friday, 20 min time cap – with real judgement – split it however you want:
  • 40 pull ups/ muscle ups
  • 80 calories rowing
  • 120 wall balls (14 lbs / 20 lbs)
  • 🍔 Because it’s the last Open Workout: Steve’s Burger Time! 🍔
WOD
Mon 04 Nov

CrossFit Games: The Open 20.4

WOD for time: (time cap 20 min.)
  • 30 box jumps
  • 15 clean and jerks (15/ 29/ 43 kg)

  • 30 box jumps
  • 15 clean and jerks (25/ 38/ 43/ 61 kg)

  • 30 single-leg squats/ box step up with medicine ball (14/ 20 pounds)
  • 10 clean and jerks (34/ 52/ 83 kg)

  • 30 single-leg squats/ box step up with medicine ball (14/ 20 pounds)
  • 10 clean and jerks (43/ 61/ 65/ 102 kg)

  • 30 single-leg squats/ box step up with medicine ball (14/ 20 pounds)
  • 5 clean and jerks (52/ 70/ 79/ 124 kg)

  • 30 single-leg squats/ box step up with medicine ball (14/ 20 pounds)
  • 5 clean and jerks (61/ 83/ 93/ 142 kg)
WOD
Sun 03 Nov

Rowing Masterclass 🚣

Practice: Rowing technique by Elwin.
WOD – last 5 minutes – 3 rounds:
  • 150 m row, proper technique
  • 5 burpees with jumping over the row machine
WOD
Thu 31 Oct

❄️ 🎃 👻 Halloween: Getting warmer, while it’s cold outside ❄️ 🎃 👻

Practice/ warming up:
  • 600 m run
    3 rounds in the dark 👻, consisting of:
  • 25 m 80% sprint
  • 10 squats for quality
  • 10 (x2 for each leg) lunges for quality
  • 5 (x2 for each side) squat position while hand in the air at one side
  • 15 m bear walk
WOD: 35 min. EMOM 7 rounds of: (work ideally for 40s , 20 s rest)
  • 50/ 150/ 200 m run
  • 8 – 12 burpees
  • 16 – 24 jumping squats
  • 15 Push Ups
  • 12- 16 (x2 for each leg) lunges
🍻 drinks in sports cantine 👻
WOD
Wed 30 Oct

Squats & Pull Ups

Practice:
  • 5×5 Front Squats
  • 5×8 Pull- Ups
Buddy WOD – You Go, I go – 50, 40, 30 reps (in total)
  • Box Jumps
  • Kettle bell swings (American style)
  • Sit Ups with a medicine ball
WOD
Mon 28 Oct

CrossFit Games: The Open 20.3

Practice/ warming up:
  • 1.5 min. row/ cycle/ ski/ jump
  • 4 times:
  • 10 good mornings with band
  • 10 push ups
  • 15 m bear walk
  • 5(x2 each leg) lunges
WOD: For time (time cap: 9 min.) buddy is judging
  • 21 – 15 – 9:
  • Deadlifts, (102/ 70/) 60/ 40 kg.
  • Handstand/ hand release push-ups
  • 21 – 15- 9:
  • Deadlifts, (143/ 93/) 85/ 60 kg.
  • 50-ft (15 m). handstand/ bear walk
WOD
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