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
Mon 09 Sep

Front Squats

  • (Learning to) Front Squat
12 min. AMRAP in groups of 5
  • Row for calories: 18 for men, 12 for women
  • 5 Hand Release Push-Ups
  • 10 Wall Balls
  • Rest (before you can start rowing again).
WOD
Thu 05 Sep

Open Training

20 min. AMRAP divided over the UTrack
  • 15 Sit-ups
  • 15 Burpees
  • 25 m Lunges
  • 15 Push-ups
  • 15(x2) Mountain Climbers
  • Jumping Air Squats
WOD
Wed 04 Sep

Open Training

Cindy – 15 min AMRAP
  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats
WOD