X-Fitter Erlangen
Nächstes Workout

WODArchive

7 RDS FT
20 Wallballs 9/6
3 DL 130/86
Then -> 10 Floorpresses 102/70
21min alternating
Min 1: 10 Thruster 43/25
Min 2: 50 DU
Min 3: Rest
Elisabeth
21-15-9
Cleans 65/45
Ring Dips
FT
40s on 20s off
60 Deadlift 65/45
40 Hang Power Clean
20 Shoulder 2 Overhead
Split as needed!
Until Failure:
30 DU
30 Burpees
30 Squats
1st Set: 5min to complete
2nd Set: 4min to complete
3nd Set: 3:30min to complete
4th Set: 3min to complete
5th Set: 2:30min to complete
6 RDS FT
30 Squats
19 Powercleans 61/43
7 Strict Pullups
Open WOD 15.1

Two parts in 15 min

15.1 AMRAP 9

15 T2B
10 DL 52,5/35 kg
5 Snatches 52,5/35 kg

then 15.1A from 9-15 min

1 rep max Clean & Jerk
Partner WOD:

for time:

5 Rounds

30 Burpees
40 cal row
50 cal bike

one work one rest
18 min E6MOM

1. 40 DU
2. 15 Slam Ball to target
3. 12 Burpee over bar
4. 20 Box Jump
5. 20 KB swing
6. 5 tire flip
Technik : HSPU

WOD: For Time:

1-10 HSPU
10-1 Pull up (strict)
Death by DU

Start with 10 in 1st min

Rest 2 min after last Athlete is out

Death by Goblet Squat

Start with 10 in 1st min

m: 24 kg KB w: 16 kg KB
Technik : Kipping pull ups

WOD "Fran"

21-15-9

Thruster 42,5 kg
Pull up
12 min EMOM

1 DL
2 Hang clean
3 Front Squat
4 Push Jerk

m: 50 kg w: 30 kg
PartnerWOD

7 min AMRAPs
2 chest-to-bars
4 ring dips
8 pistols
12 sit-ups

1 min rest

7 min AMRAPs
4 chest-to-bars
8 ring dips
16 pistols
24 sit-ups

1 min rest

7 min AMRAPs
8 chest-to-bars
16 ring dips
32 pistols
48 sit-ups
PartnerWOD

7 min AMRAPs
2 chest-to-bars
4 ring dips
8 pistols
12 sit-ups

1 min rest

7 min AMRAPs
4 chest-to-bars
8 ring dips
16 pistols
24 sit-ups

1 min rest

7 min AMRAPs
8 chest-to-bars
16 ring dips
32 pistols
48 sit-ups
Deadlift
5-5-5-5-5

5 rft
20 box jumps
10 pull-ups
5 push-jerks 80/60
Deadlift
5-5-5-5-5

5 rft
20 box jumps
10 pull-ups
5 push-jerks 80/60
Strength:
5-5-5-5-5 Push Press

WOD:
12-15-9
Clean (80/60kg)
T2B
WOD: Diane:
21-15-9
DL (102.5kg/70kg)
HSPU
WOD: Diane
21-15-9
DL (102.5/70kg)
HSPU
For time
25 pull-ups
50 push-ups
75squats
20 pull-ups
40 push-ups
60 squats
15 pull-ups
30 push-ups
45 squats
10 pull-ups
20 push-ups
30 squats
5 pull-ups
10 push-ups
15 squats
WOD
PJs Zirkel des Glücks
WOD
PJs Zirkel des Glücks
strength
backsquat (E2MOM)
8-8-8-8-8-8

WOD
21-15-9
db-thruster (23/16)
t2b
strength
backsquat (E2MOM)
8-8-8-8-8-8

WOD
21-15-9
db-thruster (23/16)
t2b
WOD
Tabata this!
row (cal)
air squats
pull-ups
push-ups
sit-ups
WOD
Tabata this!
row (cal)
air squats
pull-ups
push-ups
sit-ups
WOD
Amanda
9-7-5
muscle-ups
squat snatches (62/42)
strength
strict press (E2MOM)
10-10-10-10-10

WOD
Baseline
For time
500m row
40 air squats
30 sit-ups
20 push-ups
10 pull-ups
strength
frontsquat (E2MOM)
6-6-6-6-6-6

WOD
10-9-..-2-1
wall ball (9/6)
double unders (x5)
strength
frontsquat (E2MOM)
6-6-6-6-6-6

WOD
10-9-..-2-1
wall ball (9/6)
double unders (x5)
Open 11.4.
AMRAP 10
60 bar facing burpees
30 overhead squats (55/41)
10 muscle-ups
For time:
1,000-m row/bike
50 strict pull-ups
1,000-m row/bike
100 push-ups
1,000-m row/bike
150 squats
For time:
1,000-m row/bike
50 strict pull-ups
1,000-m row/bike
100 push-ups
1,000-m row/bike
150 squats
WOD: Nicole
AMRAP in 20 minutes
400 meter Run
Max Pull-Ups
WOD: Nicole
AMRAP in 20 minutes
400 meter Run
Max Pull-Ups
WOD:
3 rounds for time of:
15 power snatches
15 thrusters
15 Burpees

Men: 95 lb.
Women: 65 lb.
WOD: 3 rounds for time:
12 left-hand Turkish get-ups
12 right-hand Turkish get-ups
3 legless rope climbs, 15-ft. rope

Men: 50-lb. dumbbell
Women: 35-lb. dumbbell
Open WOD 11.2
AMRAP in 15 minutes
9 Deadlifts (155/100 lb)
12 Push-Ups
15 Box Jumps (24/20 in)
Open WOD 11.2
AMRAP in 15 minutes
9 Deadlifts (155/100 lb)
12 Push-Ups
15 Box Jumps (24/20 in)
Complete as many rounds as possible in 12 minutes of:
5 strict muscle-ups
20 walking lunges

Accessory work:
Plank hold and L-Sit
Partner WOD
"I go U go"
20 Pull-ups

40 Burpees
20 Pull-ups

60 Sit-ups
40 Burpees
20 Pull-ups

80 Push-ups
60 Sit-ups
40 Burpees
20 Pull-ups

100 Squats
80 Push-ups
60 Sit-ups
40 Burpees
20 Pull-ups
30 RDS
3 Pull-ups (strict)
6 Push-ups
9 Squats
Partner WOD
"I go U go"
12 RDS
24 Double Under
8 alt. DB Powesnatch
Into
6 RDS
12 Wall balls
4 single arm devil presses

(24/16)
AMRAP 9
30cal Bike-Erg
20 Powerclean (42,5/30)
10 Burpee over bar
3min Pause
AMRAP 9
30cal row
20 Powersnatch
10 Burpee over bar
Helen
3 RDS
400m run
21 KB-Swings (24/16)
12 Pull-ups
FT
2-4-6-8-10-12-14-16-18-20
C2B- Pull-ups
10-9-8-7-6-5-4-3-2-1
Backsquats (120/80)
9 RDS
(60/42,5)
3 Thruster
6 Burpees over Bar
9 Deadlifts
AMRAP 12

1 DL 100/60 kg
2 Box Jump
2 DL
4 Box Jump
3 DL
6 Box Jump
4 DL
8 Box Jump
5 DL
10 Box Jump
.
.
.
..............
Partner WOD

30 Burne over rower
1000 m row
60 Push up
750 m row
90 sit up
500 m row
120 Air squat
250 m row

TC: 25 min
Benchmark Workout "Nancy"

5 Rounds

400 m run
15 OHS 42,5/30 kg

For time:

15-12-9-6-3

Ring dip
Hang Squat Clean 50/30 kg
Burpee over bar

Open WOD 20.4

30 Box jump 60/50 cm
15 C&J 42,5/30 kg
30 Box jump
15 C&J 60/37,5 kg
30 Box jump
10 C&J 85/50 kg
30 Pistols
10 C&J 100/65 kg
30 Pistols
5 C&J 125/80 kg
30 Pistols
5 C&J 150/95 kg

TC: 20 min
AMRAP 15

15 Wall Balls
20 alt. KB-Snatches 24/16 kg
30 DU
For time:

3-6-9-12-15

Pull up
Power Snatch 40/25 kg
T2B
for time
33 push press 40/30 kg
33 toe-to-bars
33 burpees over bar
33 front squats 40/30 kg
33 push-ups
33 pull-ups
for time
33 push press 40/30 kg
33 toe-to-bars
33 burpees over bar
33 front squats 40/30 kg
33 push-ups
33 pull-ups
5 rft
400m run
30 box jumps 24/20 in
30 wall balls 9/6 kg
5 rft
400m run
30 box jumps 24/20 in
30 wall balls 9/6 kg
9 rft
3 KB deadlifts right
3 KB hang snatch right
3 KB overhead squat right
3 KB deadlifts left
3 KB hang snatch left
3 KB overhead squat left

all exercises with the same kettlebell!
9 rft
3 KB deadlifts right
3 KB hang snatch right
3 KB overhead squat right
3 KB deadlifts left
3 KB hang snatch left
3 KB overhead squat left

all exercises with the same kettlebell!
3 rft
2 deadlifts 120/80 kg
4 squat clean 80/60 kg
6 handstand push-ups
8 pull-ups
5-5-5-5-5
back squat

20 min AMRAP
5 pull-ups
10 push ups
15 sit-ups
20 squats
10 min AMRAP
30 double unders
15 power snatches 35/25 kg
10 min AMRAP
30 double unders
15 power snatches 35/25 kg
15 - 12 - 9
snatch 40/30 kg
push-ups

12 - 9 - 6
overhead squats 40/30 kg
pull-ups
PJs Zirkel des Glücks
PJs Zirkel des Glücks
EVA

5 Rounds For Time
800 meter Run
30 Kettlebell Swings (2/1.5 pood)
30 Pull-Ups


Good Times for “Eva” (source)
– Beginner: 59-66 minutes
– Intermediate: 44-54 minutes
– Advanced: 35-39 minutes
– Elite: <32 minutes
EVA

5 Rounds For Time
800 meter Run
30 Kettlebell Swings (2/1.5 pood)
30 Pull-Ups


Good Times for “Eva” (source)
– Beginner: 59-66 minutes
– Intermediate: 44-54 minutes
– Advanced: 35-39 minutes
– Elite: <32 minutes
Strength
frontsquat
6-6-6-6

For time
10-9-…-2-1
HSPUs
Deadlifts (100/60)
Strength
frontsquat
6-6-6-6

For time
10-9-…-2-1
HSPUs
Deadlifts (100/60)
Open 20.2.

AMRAP in 20 minutes
4 Dumbbell Thrusters (2x22/16 kg)
6 Toes-to-Bar
24 Double-Unders
Strength
OH Squat
3-3-3-3

4 rounds for time of:

20 wall-ball shots (9/6)
10 squat snatches (42/30)
Strength
strict press
5-5-5-5

For time:
21-15-9
Pull ups
Cleans (60/40)
Strength
strict press
5-5-5-5

For time:
21-15-9
Pull ups
Cleans (60/40)
Partner WOD:
For time:
100-m walking lunges (each athlete)
150 push-ups
100 v-ups
150 medicine-ball cleans
100-m walking lunges (each athlete)

Men: 20-lb. ball
Women: 14-lb. ball
Partner WOD:
For time:
100-m walking lunges (each athlete)
150 push-ups
100 v-ups
150 medicine-ball cleans
100-m walking lunges (each athlete)

Men: 20-lb. ball
Women: 14-lb. ball
WOD: 5 2-minutes rounds of:
10 Burpees
200m sprint
max-rep burpees
----rest 3 minutes between rounds-----
5 2-minutes rounds of:
10 Burpees
200m sprint
max-rep burpees
----rest 3 minutes between rounds-----
WOD: For time
21 Front Squats (60/40kg)
400m run
18 Front Squats (60/40kg)
400m run
15 Front Squats (60/40kg)
400m run
12 Front Squats (60/40kg)
400m run
WOD: For time
21 Front Squats (60/40kg)
400m run
18 Front Squats (60/40kg)
400m run
15 Front Squats (60/40kg)
400m run
12 Front Squats (60/40kg)
400m run
Strength: 5-5-5-5-5 Strict Press

WOD:
21-15-9
Push Press (55/35kg)
V-ups
WOD: Hansen
5 rounds for time of:
30 kettlebell swings (32/24kg)
30 burpees
30 strict sit-ups
WOD: Hansen
5 rounds for time of:
30 kettlebell swings (32/24kg)
30 burpees
30 strict sit-ups
WOD:
For time
21 Squat Snatches (42.5/30kg)
42 Push-ups
15 Squat Snatches
30 Push-ups
9 Squat Snatches
18 Push-ups
10 RDS
5 Thruster 40/30
10 Bent over row 40/30
200m run
1min Pause
10 RDS
6 KB Snatch 24/20
15 V-ups
3 RDS, 1 min per station
Squats
Burpees
HSPU
Pushup
Rest
10-9-8-....3-2-1
1-2-3-.....8-9-10
Deadlift 100/80
Burpee over Bar (Bar facing)
for time:

400 m run
30 Shoulder to Overhead 40/25 kg
30 push ups
400 m run
20 StOH
20 diamond push ups
400 m run
10 StOH
10 handstand push ups
For time:

30-20-10

DL 100/60 kg
Wall balls 9/6 kg
KB-Swing 24/16 kg

! Every 2 min 5 Burpees !

For time:

1200 m run
120 Double Unders
120 Air Squats
800 m run
80 DU
80 Air Squats
400 m run
40 DU
40 Air Squats
2 Rounds for time

12-9-6

Push press 50/30 kg
Burpee over bar
hang squat clean 50/30 kg
15 min AMRAP

15 Wall Ball 9/6 kg
20 altn. KB Snatches 24/16 kg
30 DU
"DIONE"

3 Rounds for time

75 JJ
25 Burpees
50 Leg Lever
75 JJ
50 Sit ups
25 Burpees
DRAGO

For Time
100 American Kettlebell Swings (24/16)
200 Russian Kettlebell Swings (24/16 kg)

*Every time you drop the kettlebell, perform:
5 Burpees
10 Push-Ups
15 Air Squats
DRAGO

For Time
100 American Kettlebell Swings (24/16)
200 Russian Kettlebell Swings (24/16 kg)

*Every time you drop the kettlebell, perform:
5 Burpees
10 Push-Ups
15 Air Squats
For Time (with a Partner)
800 meter Medicine Ball Run (9/6), together with one med-ball)
30 Burpees
30 Jumping Lunges (each leg)
30 Air Squats
30 Mountain Climbers (each leg)
3 minute Plank Hold
800 meter Medicine Ball Run (30/20 lb, together with one med-ball)
One person works while the other partner holds the medicine ball overhead. If the ball touches the ground, then both athletes must perform 10 Burpees.
For Time (with a Partner)
800 meter Medicine Ball Run (9/6), together with one med-ball)
30 Burpees
30 Jumping Lunges (each leg)
30 Air Squats
30 Mountain Climbers (each leg)
3 minute Plank Hold
800 meter Medicine Ball Run (30/20 lb, together with one med-ball)
One person works while the other partner holds the medicine ball overhead. If the ball touches the ground, then both athletes must perform 10 Burpees.
4 rounds for time (tc: 24 min)
30 deadlift (60/40)
200m run
10 frontsquat (60/40)
200m run
4 rounds for time (tc: 24 min)
30 deadlift (60/40)
200m run
10 frontsquat (60/40)
200m run
4 rounds for time: (tc 13min)
10 Front Rack Lunges (42/30) (each leg)
10 Wall Balls (9/6)
10 Burpees over bar
Tabata Shuttle Sprint
Tabata Air Squats
Tabata Push-Ups
Tabata Sit-Ups
Tabat push press (42/30)
Tabata Shuttle Sprint
Tabata Air Squats
Tabata Push-Ups
Tabata Sit-Ups
Tabat push press (42/30)
21-15-9 (tc 12min)
Burpee over bar
Double unders (3x)
thruster (42/30)
4 rounds
farmers carry 24/20
wall balls 9/6
KB swings 32/24, Russian
sled push/pull 20/10
hand release push-ups
KB row 16/12

(60s work and 15s rest)
4 rounds
farmers carry 24/20
wall balls 9/6
KB swings 32/24, Russian
sled push/pull 20/10
hand release push-ups
KB row 16/12

(60s work and 15s rest)
3 rounds
400m medball run 9/6
30 wall balls 9/6
20 sit-ups
10 pistols
5 handstand push-ups
3 rounds
400m medball run 9/6
30 wall balls 9/6
20 sit-ups
10 pistols
5 handstand push-ups
21-15-9
clean 40/30
front squat 40/30

1min rest

21-15-9
snatch 40/30
push-ups

(No bar dropping! 20 burpee penalty!)
21-15-9
clean 40/30
front squat 40/30

1min rest

21-15-9
snatch 40/30
push-ups

(No bar dropping! 20 burpee penalty!)
For time
800m run
70 squats
60 sit-ups
50 KB swings 24/16
40 push-ups
30 KB row 24/16
20 pistols
10 handstand push-ups
15 min AMRAP
10 KB overhead squats 16/12
5 Turkish get-ups, right 16/12
10s handstand hold
5 Turkish get-ups, left 16/12

(Same kettlebell for Turkish get-ups and overhead squats)
15 min AMRAP
10 KB overhead squats 16/12
5 Turkish get-ups, right 16/12
10s handstand hold
5 Turkish get-ups, left 16/12

(Same kettlebell for Turkish get-ups and overhead squats)
5 rounds
200m run
20 hand release push-ups
40 squats
20 sit-ups
5 rounds
200m run
20 hand release push-ups
40 squats
20 sit-ups
Partner-WOD: "You go, I go" Style

800m run together
100 KB/DB Snatches (24kg/16kg)
100 Goblet squats (24kg/16kg)
100 Situps
100 Goblet squats (24kg/16kg)
100 KB/DB Snatches (24kg/16kg)
800m run together
Partner-WOD: "You go, I go" Style

800m run together
100 KB/DB Snatches (24kg/16kg)
100 Goblet squats (24kg/16kg)
100 Situps
100 Goblet squats (24kg/16kg)
100 KB/DB Snatches (24kg/16kg)
800m run together
15min AMRAP
12 Strict Press (42,5kg/30kg)
12 Pushups
36 KB-Swings (32kg/24kg)
15min AMRAP
12 Strict Press (42,5kg/30kg)
12 Pushups
36 KB-Swings (32kg/24kg)
3 RFT:
21 Hang Power Snatch (52,5kg/35kg)
50 Squats for time
Hollow hold as long as you needed for the squats
3 RFT:
21 Hang Power Snatch (52,5kg/35kg)
50 Squats for time
Hollow hold as long as you needed for the squats
5 RFT:
400m run
10 OHS (62,5kg/42,5kg)
5 RFT:
400m run
10 OHS (62,5kg/ 42,5kg)
Aphrodite

50-40-30-20-10
Burpees
Squats
Situps
Aphrodite

50-40-30-20-10
Burpees
Squats
Situps
Strength-Day:
3-3-3-3-3-3-3
Strict Press

Accessory Work:
Bauch ;)
Partner WOD:

run 800 m together

60 Burpees
60 KB swings 24/16 kg
60 Wall balls
60 Goblet Squat 24/16 kg
60 KB push press 24/16 kg

run 800 m together
Tabata this:

Squats ( with med ball)
sit ups (with med ball)
Lunges ( with med ball)
push ups ( on med ball)
Box step ups (with med ball)
5 RFT

20 Hand to Hand Swings 20/12 kg
5 Burpees
20 Goblet Squat 20/12 kg
5 Burpees
20 Bent over row (10/10) 20/12 kg
5 Burpees
3 Rounds

400 m Med Ball run
25 Wall Balls
25 Med Ball Clean
For time:

21-18-15-12-9-6-3-6-9-12-15-18-21

KB-Swing 24/16 kg
Push up
Partner WOD:

Buy in: 200 DU

40-30-20-10

Thruster 42,5/30 kg
Front rack Lunges 42,5/30 kg

Cash out: 200 DU
21-15-9
push-ups
kettlebell snatches 24/16

21-15-9
squats
kettlebell cleans 24/16
21-15-9
push-ups
kettlebell snatches 24/16

21-15-9
squats
kettlebell cleans 24/16
for time
100 kettlebell clusters 16/12

Perform every minute 5 burpees
for time
100 kettlebell clusters 16/12

Perform every minute 5 burpees
20 min AMRAP
15 squats
10 push-ups
5 kettlebell swings 32/24
20 min AMRAP
15 squats
10 push-ups
5 kettlebell swings 32/24
10 rounds
10 burpees over kettlebell
10 kettlebell snatches right 16/12
10 kettlebell snatches left 16/12
strength
7 min (20s work, 40s rest)
push-ups (3s down, 1s up)

21-15-9
kettlebell swings 24/16
kettlebell push press 24/16
goblet squats 24/16
strength
7 min (20s work, 40s rest)
push-ups (3s down, 1s up)

21-15-9
kettlebell swings 24/16
kettlebell push press 24/16
goblet squats 24/16
for time
100 squats
80 burpees
60 sit-ups
40 push-ups
20 pistols each
for time
100 squats
80 burpees
60 sit-ups
40 push-ups
20 heavy kettlebell swings 32/24
10 pistols each
6rft
2 Power Snatches (50 /35)
4 Overhead Squats (50/35)
6 Overhead (Walking) Lunges (50/35)
6rft
2 Power snatches (50/35)
2 Overhead Squats (50/35)
6 Overhead (Walking) Lunges (50/35)
Strength - strict press
6-6-6-6

20-19-...-2-1
Burpees
Shuttle run
Strength - strict press
6-6-6-6

20-19-...-2-1
Burpees
Shuttle run
Freitag

5rft
20 alt. one armed oh kb lunges (20/12)
15 Burpee
10 wall ball
5 klapping push ups
Freitag

5rft
20 alt. one armed oh kb lunges (20/12)
15 Burpee
10 wall ball
5 klapping push ups
AMRAP 8
8 KB-Clean+Jerk (24/16)
8 KB-Swings

Rest 2min, then

AMRAP 8
8 Goblet squat (24/16)
8 KB-Snatch (24/16)
Warm up-> “(teddy) bear complex”

21-15-9
Power clean (50/35)
Push press (50/35)
Warm up-> “(teddy) bear complex”

21-15-9
Power clean (50/35)
Push press (50/35)
5 rounds
12 thruster (42/30)
12 v- ups
12 push ups
WOD:
100 DU
25 OHS (52.5/30kg)
100 DU
25 Power Snatches
100 DU
25 OHS
100 DU
WOD:
100 DU
25 OHS (52.5/30kg)
100 DU
25 Power Snatches
100 DU
25 OHS
100 DU
5 rounds for time of:
9 deadlifts
5 squat cleans
3 thrusters

Men: 60kg
Women: 42.5kg
5 rounds for time of:
9 deadlifts
5 squat cleans
3 thrusters

Men: 60kg
Women: 42.5kg
WOD:
5 Rounds for Time:
25 Burpees
+
Movement X
Rest: 90 sec

Round 1: 50 Air Squats
Round 2: 40 one arm KB Push Press (16/12kg)
Round 3: 30 Sit-ups
Round 4: 40 one arm KB Push Press
Round 5: 50 Air-Squats
WOD:
5 Rounds for Time:
25 Burpees
+
Movement X
Rest: 90 sec

Round 1: 50 Air Squats
Round 2: 40 one arm KB Push Press (16/12kg)
Round 3: 30 Sit-ups
Round 4: 40 one arm KB Push Press
Round 5: 50 Air-Squats
Strength:
5 rounds
10-20 hollow rocks
10-20 bicycle crunches
10-20 V-ups
rest 1 min

AMRAP 10min:
5 Pike-Pushups
10 Pistols
15 KB/DB rows
WOD:
36-32-28-24-20-16-12-8-4 (60/40kg)
1-2-3-4-5-6-7-8-9-10 Burpees over Bar

Accessory work:
2 rounds:
45sec Plank hold
45sec side Plank right
45sec side Plank left
45sec table top
WOD:
36-32-28-24-20-16-12-8-4 (60/40kg)
1-2-3-4-5-6-7-8-9-10 Burpees over Bar

Accessory work:
2 rounds:
45sec Plank hold
45sec side Plank right
45sec side Plank left
45sec table top
WOD:
24-21-18-15-12-9-6-3 reps, for time of:
Medicine Ball Clean, 9/6 kg
Push-up
Zirkel Training!!!

3 Rounds 45 sec on / 15 sec off per station!

1. Box Jump 50/60 cm
2. KB Swing 24/16 kg
3. Wall Balls 9/6 kg
4. Burpees
5. Goblet Squat 24/16 kg
For Time:

Buy in : 100 DU

2 Rounds of:

400 m run/walk with KB 24/16 kg
50 KB-Swings

Buy out: 100 DU
Med Ball Mini Aphrodite

25-20-15-10-5

Med Ball Burpees
Med Ball Front Squat
Med Ball Sit up
Strengt Day!

- Deadlift
- Power Clean
- Strict Press

! you got 12 min per exercise to find your best score !
AMRAP 20min:
500m run
1min Plank hold
50 Air-Squats
25 V-ups
30s side plank/side
AMRAP 20min:
500m run
1min Plank hold
50 Air-Squats
25 V-ups
30s side plank/side
Partner WOD

Partner A: 400 m run

Partner B: 100 Burpees
100 Air Squats
100 Sit ups
100 Jumping Lunges
100 Mountain Climbers

! change after every 400 m round. WOD is finished if all reps completed !
Achtung der Kurs entfällt aufgrund des Wetters!!!
Achtung der Kurs entfällt aufgrund des Wetters!!!
15 min AMRAP
4 KB deadlifts
3 KB cleans
2 KB squats
1 KB shoulder to overhead
15 min AMRAP
4 KB deadlifts
3 KB cleans
2 KB squats
1 KB shoulder to overhead
7 min EMOM
7 (weighted) push-ups

(1s down, 3s up)

40-30-20
sit-ups
wall balls
7 min EMOM
7 (weighted) push-ups

(1s down, 3s up)

40-30-20
sit-ups
wall balls
6 rounds of
20s handstand hold
20 jumping squats
20s handstand hold
40 jumping jacks
6 rounds of
20s handstand hold
20 jumping squats
20s handstand hold
40 jumping jacks
6 rounds for time
50 jumping jack
40 jumping lunges
30 Burpees
20 jumping squat
100m run
Death by
1x push-ups
2x air squat

tabata this
sit-up
plank
Russian twist
back plank
Death by
1x push-ups
2x air squat

tabata this
sit-up
plank
Russian twist
back plank
30 min EMOM
odd minute:
5 heavy KB swings
15 air squats
even minute:
10 push-ups
20 lunging steps
30 min EMOM
odd minute:
5 heavy KB swings
15 air squats
even minute:
10 push-ups
20 lunging steps
Treffpunkt: Fitnesslounge Parkplatz
Maximale Teilnehmerzahl: 8
Komme direkt in Sportklamotten, mit Handtuch, gefüllter Sportflasche und möglichst eigener Trainingsmatte zum genannten Treffpunkt.
Sportgeräte werden bereitgestellt.
Achtung: Es besteht keine Parkmöglichkeit auf dem Gelände. Das Training entfällt bei schlechtem Wetter (Regen).
Halte dich bitte selbstverpflichtend an die bestehenden Distanz- und Hygieneregeln und komme nur zum Training wenn du in den letzten 14 Tagen keine Krankheitssymptome, Infektion oder Kontakt zu einer SARS-CoV-infizierten Person hattest.
25 min AMRAP
5 HSPU
10 burpees
15 V-ups
20 air squats
25 min AMRAP
5 HSPU
10 burpees
15 V-ups
20 goblet squats 16/12
Achtung:
Der Kurs fällt aufgrund des Wetters leider aus!
Achtung:
Der Kurs fällt aufgrund des Wetters leider aus!
Achtung:
Der Kurs fällt aufgrund des Wetters leider aus!
Achtung:
Der Kurs fällt aufgrund des Wetters leider aus!
DER KURS ENTFÄLLT!!!
DER KURS ENTFÄLLT!!!
Fundraiser WOD #3
For time:
50 dumbbell deadlifts
50 AbMat sit-ups
50 box step-ups
50 single-arm dumbbell thrusters

female 35-lb. DBs, 20-in. box
male 50-lb. DBs, 24-in. box
Fundraiser WOD #3
For time:
50 dumbbell deadlifts
50 AbMat sit-ups
50 box step-ups
50 single-arm dumbbell thrusters

female 35-lb. DBs, 20-in. box
male 50-lb. DBs, 24-in. box
WOD:

For time
30-20-10
KB Snatches (24/16kg)
Medball Cleans
Sit-ups

Rest 2 mins

30-20-10
KB Snatches (24/16kg)
Medball Cleans
Sit-ups
WOD: For time
50 KB Push Press
50 Pistols
50 Sit-ups
50 Push-ups
50 Air-Squats
50 Burpees
50 OH Plate Lunges
WOD: For time:
3 rounds of
400m run
25 American KB Swings (24/16kg)
15 Goblet Squats
WOD: For time:
3 rounds of
400m run
25 American KB Swings (24/16kg)
15 Goblet Squats
3 Rounds "Fight gone bad mode"

1 min Burpees
1 min Wall Balls 9/6 kg
1 min Box Jump 50/60 cm
1 min KB Swing 24/16 kg
1 min rest
4 Rounds

400 m run with Med ball 9/6 kg
25 Med ball sit ups
25 Med ball clean
3 Rounds for time

21-15-9

KB Sumo DL High Pull 32/24 kg
Wall Balls 9/6 Kg
CORONA
Cindy, 3 rounds
OH Squat, 20 reps (42/30)
Ring push up, 30
OH-Walking-Lunges (kb 24/16), 10 lanes
Nancy, two round
Annie, first round
CORONA
Cindy, 3 rounds
OH Squat, 20 reps (42/30)
Ring push up, 30
OH-Walking-Lunges (kb 24/16), 10 lanes
Nancy, two round
Annie, first round
DT (tc:)
5 Rounds For Time
12 Deadlifts (70/47)
9 Hang Power Cleans (70/47)
6 Push Jerks (70/47)


Strength
Frontsquat
6-6-6-6-6
Strength
(weighted) dips
6-6-6-6-6

Tabata
Row
DU
Farmers walk
Bike
Burpee
Strength
deadlift
4-4-4-4-4

AMRAP 11
3 wall walk
5 step ups (each leg)
8 pull up
13 goblet squat (24/16)
21 kb-swings(24/16)
Strength
oh-squat
4-4-3-3-2-2-1-1


Open 14.5 (tc: 20min)
21-18-15-12-9-6-3 Reps, For Time
Thrusters (42/30)
Bar Facing Burpees
Strength
oh-squat
4-4-3-3-2-2-1-1


Open 14.5 (tc: 20min)
21-18-15-12-9-6-3 Reps, For Time
Thrusters (42/30)
Bar Facing Burpees
strength
strict press
6-6-6-6-6

Partner WOD (1work/1rest)
For Time
30 Burpee Wall Ball Shots (9/6)
10 lanes med-oh-walking- lunge (9/6)
2k row
1 min Handstand Hold (simultaneously)
20 Burpee->Pull-Up-> k2e
300 Dus
Strength
(weighted) strict pull-ups
5-5-5-5-5


Aphrodite (tc:25min)
50-40-30-20-10
Burpee
Squat
Sit-up
Strength
backsquat
8-8-8-8-8


21-15-9 (tc: 10min)
Barbell Lunges (42/30) (each leg)
Wall Balls (9/6)
Push ups
Strength
backsquat
8-8-8-8-8


21-15-9 (tc: 10min)
Barbell Lunges (42/30) (each leg)
Wall Balls (9/6)
Push ups
WOD: Open 14.2
For As Long As Possible
From 0:00-3:00, 2 rounds of:
10 Overhead Squats (42.5/60kg)
10 Chest-to-Bar Pull-Ups
From 3:00-6:00, 2 rounds of:
12 Overhead Squats (42.5/60kg)
12 Chest-to-Bar Pull-Ups
From 6:00-9:00, 2 rounds of:
14 Overhead Squats (42.5/60kg)
14 Chest-to-Bar Pull-Ups
Follow the pattern until you fail to complete both rounds.
WOD
5 rounds for time of:
20 wall-ball shots
10 deadlifts

♀ 6kg ball, 70 kg barbell
♂ 9kg ball, 102.5kg barbell
WOD:
For time:
12 handstand push-ups
1-minute L-sit
9 handstand push-ups
1-minute L-sit
6 handstand push-ups
1-minute L-sit
3 handstand push-ups
1-minute L-sit
Partner WOD:
Buy In: 100 DU
5 rounds of:
10 Ring MU
30 KB Swings (32/24kg)
50 Air-Squats
Buy out: 100 Burpees
---one partner works, one rests---
Partner WOD:
Buy In: 100 DU
5 rounds of:
10 Ring MU
30 KB Swings (32/24kg)
50 Air-Squats
Buy out: 100 Burpees
---one partner works, one rests---
Strength:
5-5-3-3-3-1-1-1-1 Back Squats

WOD:
21-15-9
Goblet Squats (32/24kg)
Push-ups
V-ups
WOD:
3 rounds for time of:
Handstand Hold, 3mins, AFSAP
--after each round, perform for each handstand set 5 Burpees

Accessory work: Bauch-Tabatas
Skill: Clean and Jerk

WOD: Grace
For time:
30 Clean and Jerks (42.5kg/60kg)
Skill: Clean and Jerk

WOD: Grace
For time:
30 Clean and Jerks (42.5kg/60kg)
Open WOD 13.5

3 Rounds

15 Thruster 45/30 kg
15 C2B pull ups

If 90 reps are completed in under 4 min time extends to 8 min. If 180 reps are complete in under 8 min time extends to 12 min etc.......

Scaled Version:

Thruster 35/20 kg
Pull ups
Partner Workout:

Buy in: 5 k bike or 2 k row

than 2 Rounds of:

100 KB Swing 24/16 kg
100 Push ups

Buy out: 5 k bike or 2 k row

! one works one rest !
Kraft: 5 x 5 paused Back Squat

WOD: 21-15-9

Front Squat: 42,5/30 kg
Burpee over bar

TC: 8 min
21 Push Press 50/30 kg
15 T2B
25 Wall Balls 9/6 kg
15 Push Press
15 T2B
25 Wall Balls
9 Push Press
15 T2B
25 Wall Balls

TC: 15 min
21 Push Press 50/30 kg
15 T2B
25 Wall Balls 9/6 kg
15 Push Press
15 T2B
25 Wall Balls
9 Push Press
15 T2B
25 Wall Balls

TC: 15 min
30 min E5MOM

1st. 12-16/ 8-12 cal row
2nd. 7-10 DL 100/60 kg
3rd. 40-60 DU
4th. 15-20 Box Jumps 60/50 cm
5th. 10-14 KB Snatch 24/16 kg 5-7 each arm
150/115 cal bike

Every 2 min 6 KB/DB Thruster 2x20 / 2x12 kg

TC: 16 min

Abs: 100 Ab mat sit ups for time

Every min 20 sec front plank hold

TC: 5 min
Kraft: 1 rep max Clean & Jerk

WOD: 5 Rounds

12 Wall Balls 9/6 kg
5 hang squat clean & jerk ( 60 % of max )

TC: 10 min
Kraft: 1 rep max Clean & Jerk

WOD: 5 Rounds

12 Wall Balls 9/6 kg
5 hang squat clean & jerk ( 60 % of max )

TC: 10 min
buy-in
20 turkish get-up

10 min AMRAP
5 handstand push-up
10 pistol
15 pull-up

2 min rest

10 min AMRAP
5 pull-up
10 push-up
15 squat

2 min rest

buy-out
5 min
KB walking step 24/16
warm-up/technique
double under

21 min EMOM
1st min:
10 cal row
2nd min:
20 push-up
3rd min:
40 double under
technique
clean & jerk

7 min AMRAP
3 clean & jerk 60/42,5
3 toe-to-bar
6 clean & jerk 60/42,5
6 toe-to-bar
9 clean & jerk 60/42,5
9 toe-to-bar
12 clean & jerk 60/42,5
12 toe-to-bar
...
strength
5-5-5-5-5
Overhead squat

technique
KB snatch

3 rounds
20 KB snatch 24/16 alternating
9 handstand push-up

(tc 10 min)
strength
5-5-5-5-5
Overhead squat

technique
KB snatch

3 rounds
20 KB snatch 24/16 alternating
9 handstand push-up

(tc 10 min)
strength
5-5-5-5-5
hip thrust

21-15-9
deadlift 40/30
hang clean 40/30
thruster 40/30
strength
6-6-6-6-6
push press

5 rounds
8 pull-up
8 KB sumo deadlift high pull 32/24
8 sit-up
8 goblet squat 32/24
8 KB lunge 32/24

(all KB exercise with same weight)
Warm up & technique
snatch

“Isabel”
for time
30 snatches 60/42,5
(tc 10 min)

Strength
6-6-6-6-6
back squat
Warm up & technique
snatch

“Isabel”
for time
30 snatches 60/42,5
(tc 10 min)

Strength
6-6-6-6-6
back squat
Strength
(weighted) Pull Ups - PITT


WOD
EMOM 12
x HSPU
x Thruster (42/30)
x frontsquat (42/30)

(x-choose by athlete)
Strength
(weighted) Dips -PITT
6-6-6-6


For time (tc: 10min)
25-15-10
Deadlift(100/65)
Burpee over bar
Strength
Backsquat
10-10-10-10-10


WOD
Tabata this!
Row, Air Squats, Pull-Ups, Push-Ups, Sit-Ups
snatch
1-rep-max or technique

Open 11.6

AMRAP in 7 minutes
3 Thrusters (100/65 lb)
3 Chest-to-Bar Pull-Ups
6 Thrusters (100/65 lb)
6 Chest-to-Bar Pull-Ups
9 Thrusters (100/65 lb)
9 Chest-to-Bar Pull-Ups
snatch
1-rep-max or technique

Open 11.6

AMRAP in 7 minutes
3 Thrusters (100/65 lb)
3 Chest-to-Bar Pull-Ups
6 Thrusters (100/65 lb)
6 Chest-to-Bar Pull-Ups
9 Thrusters (100/65 lb)
9 Chest-to-Bar Pull-Ups
Strength
Frontsquat
6-6-6-6-6


WOD:
E2MOM – 8 rounds
15 Wall Balls
45 DUs
Strength
Strict Press
8-8-8-8

WOD
For time (tc: 18min)
50 DU
50 Step ups (60/50)
50 DU
50 Wall Ball (9/6)
50 DU
50 kb-swings (24/16)
50 DU
50 Burpee
50 DU
Strength
OH-Squat
3-3-3-3-3

WOD
AMRAP 10
5 strict pull ups/10 strict ring row
10 honest push ups
15 goblin squat (24/16)
Strength
OH-Squat
3-3-3-3-3

WOD
AMRAP 10
5 strict pull ups/10 strict ring row
10 honest push ups
15 goblin squat (24/16)
WOD:
100 Air-Squats
90 Sit-ups
80 DU
70 Wall Balls (9/6kg)
60 KB Swings (24/16kg)
50 Burpees
40 T2B
30 Box Jumps (30/24in)
20 Pistols
10 Bar MU
Skill: HSPU
WOD:
For time:
12 handstand push-ups
1-minute L-sit
9 handstand push-ups
1-minute L-sit
6 handstand push-ups
1-minute L-sit
3 handstand push-ups
1-minute L-sit
WOD: Open 13.2
AMRAP in 10 minutes
5 Shoulder-to-Overheads (52.5kg/35kg)
10 Deadlifts (52.5kg/35kg)
15 Box Jumps (24/20 in)
WOD: You go I go!
Complete as many rounds as possible in 20 mins of:
20 DU
10 Wall Balls (9/6kg)
10 KB Swings (24/16kg)
10 Box Jumps (24/20in)
10 T2B
--- one person does all the reps, then the partner does all the reps
before moving to the next movement ---
WOD: You go I go!
Complete as many rounds as possible in 20 mins of:
20 DU
10 Wall Balls (9/6kg)
10 KB Swings (24/16kg)
10 Box Jumps (24/20in)
10 T2B
--- one person does all the reps, then the partner does all the reps
before moving to the next movement ---
WOD: Chelsea
EMOM in 30 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats
WOD:
10-9-8-7-6-5-4-3-2-1 Deadlift (102.5kg/70kg)
1-2-3-4-5-6-7-8-9-10 Burpees over Bar
WOD:
21-15-9 reps for time of:
Dumbbell squat cleans (22/15kg)
Strict pull-ups
Deficit push-ups (hands on DBs)

Accessory work:
3 rounds:
1min Wall sit hold
WOD:
21-15-9 reps for time of:
Dumbbell squat cleans (22/15kg)
Strict pull-ups
Deficit push-ups (hands on DBs)

Accessory work:
3 rounds:
1min Wall sit hold
Skill: Ring / Bar MU

WOD:
Open Workout 12.4
12 min AMRAP

150 Wall Balls
90 DU
30 Ring MU
Partner Workout :

150 cal row/bike
125 KB Swing 24/16 kg
100 Push up
75 Goblet Squat 24/16 kg
50 burpees
25 KB overhead lunges 24/16 kg

Only one Partner works! One rest
Skill : HSPU/T2B

WOD:
4 rounds
3 min AMRAP
8 ( strict ) HSPU
12 T2B
max cal bike

2 min rest after each round

Score : total number of Calories
Kraft : 5x5 DL

Wod:

10-8-6-4-2
Thruster 50/35 kg
Burpees over bar
Kraft : 5x5 DL

Wod:
10-8-6-4-2
Thruster 50/35 kg
Burpees over bar
Kraft : 15 min to find your 1RM Power Clean

Wod :

45 sec max power clean 42,5/30 kg
1 min rest
45 sec max PC 50/35
1 min Rest
45 sec PC 60/42,5
1 min Rest
45 sec PC 70/47,5
1 min rest
45 sec power clean 80/50
Leg day !

Kraft : 5x5 Back Squat

Wod: 5 rounds

25 cal bike
15 Box step up with DB/KB

60/50 cm Box
2 x 16 kg KB/DB men
2 x 8 kg KB/DB women
Wod: Barbara

5RFT
20 Pull up
30 Push up
40 sit up
50 air squats

Rest 3 min
Wod: Barbara

5RFT
20 Pull up
30 Push up
40 sit up
50 air squats
Rest 3 min
PartnerWOD

7 min AMRAPs
2 chest-to-bars
4 ring dips
8 pistols
12 sit-ups

1 min rest

7 min AMRAPs
4 chest-to-bars
8 ring dips
16 pistols
24 sit-ups

1 min rest

7 min AMRAPs
8 chest-to-bars
16 ring dips
32 pistols
48 sit-ups
Deadlift
5-5-5-5-5

5 rft
20 box jumps
10 pull-ups
5 push-jerks 80/60
technique
snatch

Open 13.1
17 min AMRAP
40 burpees
30 snatches 75/45 lb
30 burpees
30 snatches 135/75 lb
20 burpees
30 snatches 165/100 lb
10 burpees
max snatches 210/120 lb
Push press
5-5-5-5-5

21-15-9
clean 80/60
toe2bar
Push press
5-5-5-5-5

21-15-9
clean 80/60
toe2bar
20 min AMRAP
8 KB-swings 32/24
16 KB-squats 32/24
64 double unders

2min rest

8 min EMOM
6 push-ups
7 ring rows
Front squat
6-6-6-6-6

Karen
For time
150 wall-balls
technique
Kipping pull ups

For time
25 pull-ups
50 push-ups
75squats
20 pull-ups
40 push-ups
60 squats
15 pull-ups
30 push-ups
45 squats
10 pull-ups
20 push-ups
30 squats
5 pull-ups
10 push-ups
15 squats

Time cap 20 min
technique
Kipping pull ups

For time
25 pull-ups
50 push-ups
75squats
20 pull-ups
40 push-ups
60 squats
15 pull-ups
30 push-ups
45 squats
10 pull-ups
20 push-ups
30 squats
5 pull-ups
10 push-ups
15 squats

Time cap 20 min
Strength
EMOM 10
X - Sitting kb press


EMOM 14
5 Sit Ups
15 metre Bear Crawl
2 Pistols Each Side
1 round
3 person team, partition the workload as desired, must complete one exercise before moving to next
132x Burpee box jumps
132x push-press (52/35)
132x KB swing (24/16)
row 2640m
Strength
Back squat
5-5-5-5-5

5rft (tc: 8min)
5 Power clean (75/50)
10 Burpee over bar
Strength
Bench press
8-8-8-8-8

For time: (tc: 12min)
1 Kb-swing
1 Kb-thruster, left
1 Kb-thruster, right
2 Kb-swing
2 Kb-thruster, left
2 Kb-thruster, right
3…10 Kb-thruster, right

M: 20 W: 12
Strength
Bench press
8-8-8-8-8

For time: (tc: 12min)
1 Kb-swing
1 Kb-thruster, left
1 Kb-thruster, right
2 Kb-swing
2 Kb-thruster, left
2 Kb-thruster, right
3…10 Kb-thruster, right

M: 20 W: 12
Cindy
AMRAP in 20 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats
Strength
Deadlift
3-3-3-3-3

AMRAP 9
2 strict HSPUs
2 strict CTB-Pull ups
2 strict Dips
Strength
pull up-PITT

Open 12.3
AMRAP in 18 minutes
15 Box Jumps
12 Push Presses (52/35)
9 Toes-to-Bars
Strength
pull up-PITT

Open 12.3
AMRAP in 18 minutes
15 Box Jumps
12 Push Presses (52/35)
9 Toes-to-Bars
WOD:
For Time (with a Partner)
40 Bahnen Farmer Carry (24/16kg)
100 Air Squats / Plank Hold
90 Pull-Ups / Superman Hold
80 Sit-Ups / Wall Sit Hold
70 Burpees / Hang Hold
60 Hand-Release Push-Ups / Handstand Hold
50 Buddy Deadlifts (100/70 kg)
20 Bahnen Farmer Carry (24/16 kg)
Skill: Snatch

WOD: Open 12.2
AMRAP in 10 minutes
30 Snatches (35/20kg)
30 Snatches (60/35kg)
30 Snatches (75/45kg)
Max Snatches (95/55kg)
WOD:
50-40-30-20-10 reps for time of:
Medicine-ball cleans
Push press wall-ball shots

♀ 20-lb. ball, throw to 9 ft.
♂ 30-lb. ball, throw to 10 ft.
WOD:
Complete as many reps as possible in 12 minutes of:
1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc.

---Start at a higher round if you think it will allow you to
complete more reps in the 12 minutes—e.g., 5-10-15,
then 6-12-18, then 7-14-21, etc. ---

Accessory work:
4 rounds:
20-30 Tuck-ups
20-30 Bicyle crunch
30s Superman hold
--complete every round in 2.5 minutes, than rest in the remaining time --
WOD:
Complete as many reps as possible in 12 minutes of:
1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc.
---Start at a higher round if you think it will allow you to
complete more reps in the 12 minutes—e.g., 5-10-15,
then 6-12-18, then 7-14-21, etc. ---

Accessory work:
4 rounds:
20-30 Tuck-ups
20-30 Bicyle crunch
30s Superman hold
--complete every round in 2.5 minutes, than rest in the remaining time --
WOD:
3 rounds of:
3 minutes of Turkish get-ups
2 minutes of double-unders
1 minute of rest

♀ 12kg dumbbell
♂ 16kg dumbbell
WOD: „Mary“
AMRAP 20Min:
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups
Strength:
5x5 Bench Press
WOD:
50 Box Jumps (70/60cm)
40 Thrusters (40/30)
30 Box Jumps
20 Thrusters (40/30)
10 Box Jumps
Strength:
5x5 DL

WOD:
21-15-9
OHS (42.5kg/30kg)
T2B
Rest 1min
15-12-9
Push Press (50/30)
T2B
Strength:
5x5 Strict Press
WOD:
10 rounds:
250m row
20 DU
Strength: 5x5 Back Squat
WOD:
50 Wall Balls
50 Pull-ups
50 Wall Balls
-- every time you split at Wall Balls or Pull-ups do 5 Burpees --
Strength: 5x5 Back Squat
WOD:
50 Wall Balls
50 Pull-ups
50 Wall Balls
-- every time you split at Wall Balls or Pull-ups do 5 Burpees --
12 Days of Christmas
row technique

„Jackie“
For time
1000 m row
50 thruster 20/15
30 pull-up
6-6-6-6-6
push press

Open 12.1

7 min EMOM
6 push-ups
7 ring rows
6-6-6
deadlift

21-15-9
hang clean 60/40
toe-to-bar 2 pull-up
6-6-6
deadlift

21-15-9
hang clean 60/40
toe-to-bar 2 pull-up
6-6-6-6-6
Front squat

5 rounds
6 thrusters 60/40
12 pull-ups
24 double unders
6-6-6-6-6
Front squat

5 rounds
6 thrusters 60/40
12 pull-ups
24 double unders
8 times a 2 min EMOM

From 0:00 to 2:00
60 m bike sprint
16 burpees

From 2:00 to 4:00
60 m bike sprint
16 jumping jacks

From 4:00 to 6:00
60 m bike sprint
16 air squats

From 6:00 to 8:00
60 m bike sprint
16 mountain climbers

From 8:00 to 10:00
60 m bike sprint
16 push-ups

From 10:00 to 12:00
60 m bike sprint
16 jumping lunges

From 12:00 to 14:00
60 m bike sprint
16 sit ups

From 14:00 to 16:00
60 m bike sprint
16 tuck jumps
strength
frontsquat
7-7-5-5-3-3


3 rft (tc: 15min)
1 ring muscle up
20 push up
30 Goblet squats (24/16)
40 Kb-swing (24/16)
strength
deadlift
7-7-5-5-3-3

Annie (tc: 12min) 50-40-30-20-10
Double-Unders
Sit-Ups
strength
pull up – PITT


10rft (tc: 24min)
5 ring dips
500m row /1000m bike
strength
bench press
7-7-5-5-3-3

EMOM 16
2 strict ctb-pull ups
3 strict HSPU
4 pistols
strength
bench press
7-7-5-5-3-3

EMOM 16
2 strict ctb-pull ups
3 strict HSPU
4 pistols
11.5
AMRAP 20
5 Power Cleans (65/47)
10 t2b
15 wall ball shot (9/6)
11.5
AMRAP 20
5 Power Cleans (65/47)
10 t2b
15 wall ball shot (9/6)
strength
backsquat
7-7-5-5-3-3

21-15-9 (tc: 11min)
Burpee over bar
Double unders (3x)
thruster (42/30)
WOD: “Angie”:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air-Squats
Strength:
3-2-2-2-1-1-1-1-1 Weighted dip
3-2-2-2-1-1-1-1-1 weighted strict pull-ups

WOD: Finisher
AMRAP 7min:
30s Handstand hold
14 Jumping Lunges
21 Tuck-ups
Strength:
3-2-2-2-1-1-1-1-1 Weighted dip
3-2-2-2-1-1-1-1-1 weighted strict pull-ups

WOD: Finisher
AMRAP 7min:
30s Handstand hold
14 Jumping Lunges
21 Tuck-ups
WOD:
For Time (with a partner)
30 Pull-ups
50 Wall Ball Shots
50 Sit-ups
100 KB Swings (24/16kg)

Perform every two minutes:
complete 10 Burpees in total
WOD:
For Time (with a partner)
30 Pull-ups
50 Wall Ball Shots
50 Sit-ups
100 KB Swings (24/16kg)

Perform every two minutes:
complete 10 Burpees in total
Skill:
Squat Cleans, Jerks

WOD: OPEN 11.3
AMRAP in 5 min:
Squat Cleans (75/50kg)
Jerks (75/50kg)
OPEN WOD 11.4

10 min AMRAP

60 bar facing burpees
30 OHS 55/40 kg
10 Ring MU
4 Rounds

500 m row/1000 m bike
50 DU
12 Front Squats 50/35 kg
Partner Workout:

10-20-30-40-50

Push up
Box Jump 60/50 cm
KB-Swing 24/16 kg
Buy in: 47 Burpees over bar

5 Rounds
9 DL 90/60 kg
15 T2B

Buy out: 47 Wall Balls 9/6 kg
Buy in : 47 Burpees over bar

5 Rounds
9 DL 90/60 kg
15 T2B

Buy out: 47 Wall Balls 9/6 kg
Kraft: 15 min to work to a heavy Push Jerk ( 1 RM )

WOD: 7 min EMOM
1 rep push jerk of 90% of your 1RM push jerk
3 min rest
5 min EMOM
max set strict pull ups
( if you drop from the bar hold front plank for the rest of the min )
Kraft: 15 min to work to a heavy Push Jerk ( 1 RM )

WOD: 7 min EMOM
1 rep push jerk of 90% of your 1RM push jerk
3 min rest
5 min EMOM
max set strict pull ups
( if you drop from the bar hold front plank for the rest of the min )


Skill/Kraft: Power Clean

"Elizabeth"

21-15-9

Power Clean 60/42,5 kg
Ring Dip
1 round, 2 mins per station:

Burpee
Reverse burpee
Double under
Row/ bike
Air squat
Box jump
Open WOD 11.2

AMRAP 15
9 Deadlifts (70/45)
12 Push-ups
15 Box jumps (24"/20“)
Tabata dumbbell hang squat clean
Rest 1 minute
Tabata toes-to-bar
Rest 1 minute
Tabata dumbbell hang squat clean
Fran

21-15-9
thruster (42.5/30)
pull ups

TC: 10min

Fran

21-15-9
thruster (42.5/30)
pull ups

TC: 10min

4 rounds of:
10 one arm DB squat snatch
8 single arm DB row
6 single arm DB push press
4 DB turkish get ups
22.5/15

change arms after each round
TC: 15min
4 rounds of:
10 one arm DB squat snatch
8 single arm DB row
6 single arm DB push press
4 DB turkish get ups
22.5/15

change arms after each round
TC: 15min
Overhead squat
5-5-3-3-3-1-1-1-1

E2MOM (5 rounds)
20 V-ups
30 jumping lunges
Zirkel des Glücks
snatch technique

10 min AMRAP
30 double unders
15 power snatches 35/25
Strength
sumo deadlifts
5-5-5-5
or
sumo deadlift technique

4 rounds of
20 pull-up
20 push press 40/30
20 sumo-deadlifts

TC 20 min
2-rep-max clean
or
Clean technique

5 rounds
5 cleans 80/60
10 ring dips
40 double unders

TC 16 min
2-rep-max clean
or
Clean technique

5 rounds
5 cleans 80/60
10 ring dips
40 double unders

TC 16 min
hspu technique

deadlift technique

“Diane”

21-15-9
deadlift 100/70
handstand push-ups

TC 12 min
hspu technique

deadlift technique

“Diane”

21-15-9
deadlift 100/70
handstand push-ups

TC 12 min
pistol technique

25 min AMRAP

10 pistols
10 burpees
10 push-ups
10 box jumps
10 pull-ups
pistol technique

25 min AMRAP

10 pistols
10 burpees
10 push-ups
10 box jumps
10 pull-ups
CrossFit Open 20.5
for time:
10 cal row
20 hspu
30 t2b
40 goblet squat (24/16)
50 kB swing (24/16)
60 sit up
70 burpee
CrossFit Open 20.5
strength
frontsquat
5-5-5-5-5

For time

Buy in: 1k row/2,3kbike

21-15-9
Inch worm push up
Strict Chin up

Sell out: 1k row/2,3kbike
strength
frontsquat
5-5-5-5-5

For time

Buy in: 1k row/2,3kbike

21-15-9
Inch worm push up
Strict Chin up

Sell out: 1k row/2,3kbike
Amanda (tc: 15min)
9-7-5 Reps For Time
Muscle-Ups (on rings)
Squat Snatches (60/40)
Amanda (tc: 15min)
9-7-5 Reps For Time
Muscle-Ups (on rings)
Squat Snatches (60/40)
strength
pull-up PITT

AMRAP 8min
4 Ring Dips
8 Wall Balls (9/6)
8 Push up
16 Thruster (20/15)
OPEN Workout 20.4
WOD: "Grey Wolf"
40 Push Press (25/42.5kg)
40 Air-Squats
40 Power Cleans (30/52.5kg)
40 DU
40 DL (40/60kg)
40 Burpees
WOD:
2 rounds of:
75 KB Swings (20/16kg)
50 Sit-ups
1000m row/bike
WOD:
2 rounds of:
75 KB Swings (20/16kg)
50 Sit-ups
1000m row/bike
WOD:
100 FS @ Bodyweight
- for each break:
10 Sit-ups
10 Burpees
WOD:
CrossFit Total

AMRAP 6 Min:
14 Jumping Lunges
7 Push-ups
WOD:
CrossFit Total

AMRAP 6 Min:
14 Jumping Lunges
7 Push-ups
Skill: Snatch/HSPU
WOD:
Regionals 10.2 (ASIA)
5 HSPU
7 Snatches (52.5/35kg)
Partner Workout

Buy in: 800 m run

3 Rounds of
20 Partner back-to-back squats
30 Burpees over Partner (plank hold)
40 Synchro Jumping Jacks

cash out: 800 m run
Hero Workoput "DT"

5 Rounds for Time

12 DL
9 Hang Power Clean
6 Push Jerk

Gewicht: 70/47,5 kg
Hero Workoput "DT"

5 Rounds for Time

12 DL
9 Hang Power Clean
6 Push Jerk

Gewicht: 70/47,5 kg
Kraft: 5x5 Bench press

WOD:

15-12-9

KB-Swing 32/24 kg
HSPU
Box Jumps 60/50 cm
3 Rounds for Time:

20/15 Cal Row or Bike
40 DU
20 DL 100/70 kg
40 DU
20 T2B

Rest 2 min between rounds
3 Rounds for Time:

20/15 Cal Row or Bike
40 DU
20 DL 100/70 kg
40 DU
20 T2B

Rest 2 min between rounds
Kraft: 3-3-3-2-2-1 Overhead Squat

WOD:

18-15-12

OHS 42,5/30 kg
Wall Balls
!!! Achtung !!! Kurs entfällt !!!
7 rounds for time of:
10 Wall Balls, 20/14 lbs
10 Pull-ups
7 rounds for time of:
10 Wall Balls, 20/14 lbs
10 Pull-ups

Grace
for time:
30 clean & jerks (60/42.5kg)

backsquat
3/7

tabata air squats

backsquat
3/7

tabata air squats

4 RFT
5 Deadlift, 140/100 kg
10 Burpee over bar
5 Deadlift, 140/100 kg
run, 400m
5 rounds of
5 man makers
5 Turkish get ups (left)
5 man makers
5 Turkish get ups (right)

All exercises with the same dumbbell

2 rounds of
1 min elbow plank
1 min side plank (right)
1 min side plank (left)
Clean & jerk technique

or

1-rep-max
Clean & jerk

10 min EMOM
Odd min: 6 strict pull-ups
Even min: 4 wall walks
Clean & jerk technique

or

1-rep-max
Clean & jerk

10 min EMOM
Odd min: 6 strict pull-ups
Even min: 4 wall walks
Tabata (8 rounds)
V-up
Plank
Russian twist
Banded good mornings

Partner-WOD
100 pull ups - hang
200 push ups - plank
300 squats - squat hold / squat hold at the wall
(Partner A works,
Partner B holds the position)
Double under technique

5-5-5-5-5
Back squat

18 min AMRAP

5 hang clean 80/60
10 sit-ups
50 double unders
Double under technique

5-5-5-5-5
Back squat

18 min AMRAP

5 hang clean 80/60
10 sit-ups
50 double unders
for time
100 squats
5 pull ups
5 ring dips / push-ups
75 squats
10 pull ups
10 ring dips / push-ups
50 squats
15 pull ups
15 ring dips / push-ups
25 squats
20 pull ups
20 ring dips / push-ups
for time
100 squats
5 pull ups
5 ring dips / weighted push-ups
75 squats
10 pull ups
10 ring dips / weighted push-ups
50 squats
15 pull ups
15 ring dips / weighted push-ups
25 squats
20 pull ups
20 ring dips / weighted push-ups
Janas Zirkel des Glücks 
Partner-W.O.D
One partner runs, one partner works. When the running partner finishes, switch. 
- 100m run 
- 200 AirSquats  100 PushUps  200 sit-ups
100 Burpees
Strength
Front squat
5-5-5-5-5


Team Wod, 18min Amrap, once both have finished, switch
-10 burpees (bar facing)
-10 pull ups
Technique:
Snatch Balance
3-3-3-3-3

WOD
Isabel (timecap 7min)
For Time
30 Snatches (61/42 kg)

Strength
Snatch deadlift
3-3-3-3-3
Technique:
Snatch Balance
3-3-3-3-3

WOD
Isabel (timecap 7min)
For Time
30 Snatches (61/42 kg)

Strength
Snatch deadlift
3-3-3-3-3
strength
bench press
5-5-5-5-5


Annie of the row
50-40-30-20-10
double unders
sit-ups
cal row (cal bike*2,5)
SO:
Partner WOD: “YVONNE”
For Time (with a Partner):
76 Air Squats
76 Dumbbell Push Presses 22.5/15kg
76 AbMat Sit-Ups
76 Wall Ball Shots (20/14 lb)
76 Burpees
76 Medball Twists (20/14 lb)
76 Push-Ups
76 Kettlebell Swings (24/16kg)
76 Dumbbell Thrusters 22.5/15kg
400 meter Run with Partner
WOD:
For time:
1000m row (or 2km bike)
50 strict Pull-ups
1000m row (or 2km bike)
100 Push-ups
1000m row (or 2km bike)
150 Air-Squats
WOD:
For time:
1000m row (or 2km bike)
50 strict Pull-ups
1000m row (or 2km bike)
100 Push-ups
1000m row (or 2km bike)
150 Air-Squats
Skill: Snatch
Benchmark WOD:
1 RM Snatch

Tabata:
Hollow/Arch Hold
Jumping Lunges/Sprawls
Strength/Skill:
3-3-3-3-3 Front Squats

WOD:
3 rounds for time of:
21 hang squat cleans (60/40kg)
500m row (or 1000m bike)
Plank hold for time equal to row time
Strength/Skill:
3-3-3-3-3 Front Squats

WOD:
3 rounds for time of:
21 hang squat cleans (60/40kg)
500m row (or 1000m bike)
Plank hold for time equal to row time
Skill: T2B

WOD:
3 rounds for time of:
12-9-6
Deadlifts (102.5/70kg)
Burpees over Bar
T2B
Rest 2 mins
Skill: rope climb

4 Rounds for time:

-2 min plank hold
-3 rope climbs
-400 m run
3 Rounds for time

800 m run
50 Air squats
50 sit ups
25 Burpees
800 m run

TC: 45 min
Strength: 5-4-3-2-1 DL

10-15-20-15-10

-T2B
-KB Swing 32/24 kg
-DL 80/55 kg

TC: 20 min
Deconstructed Annie

Death by DU
1st min 10 DU
2nd min 20 DU
3rd min 30 DU.......and so on

rest 3 min

Death by sit ups

1st min 10 sit ups
2nd min 11 sit ups
3 rd min 12 sit ups......and so on
Deconstructed Annie

Death by DU
1st min 10 DU
2nd min 20 DU
3rd min 30 DU.......and so on

rest 3 min

Death by sit ups

1st min 10 sit ups
2nd min 11 sit ups
3 rd min 12 sit ups......and so on
Strength: 3-3-3-3-3 Squat Snatch/ Power Snatch

10 min E2MOM

1st min 15 Wall Balls
2nd min 15 Ring Dips
Partner Workout

90 cal row
90 Clean&Jerk 45/30 kg
90 Box jump over 60/50 cm
90 Clean&Jerk 45/30 kg
90 cal bike

! one work one rest !

TC: 30 min
Partner Workout

90 cal row
90 Clean&Jerk 45/30 kg
90 Box jump over 60/50 cm
90 Clean&Jerk 45/30 kg
90 cal bike

! one work one rest !

TC: 30 min
Benchmark Workout " Nicole"

20 min AMRAP
400 m run
max pull ups

!Score is the total number of pull ups!
!you drop from the bar, you have to run!
Fight Gone Bad!
3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute
(35/25 kg push press/ SDHP
box jumps 24/20“, wall balls 9/6)
Back squat
5-5-5-5-5

Helen

3 rounds for time
400m run
21 KB swings, 24/16
12 pull ups
Skill: double/ triple unders


3 rounds for time of:
20 walking lunges
30 wall-ball shots (9/6 kg)
40 triple-unders
Skill: double/ triple unders


3 rounds for time of:
20 walking lunges
30 wall-ball shots (9/6 kg)
40 triple-unders
Handstand practice




For Time:
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Calorie Bike
10-8-6-4-2: Deadlifts (120/85kg)


10 rounds for reps of:
30 seconds of burpees
Rest 30 seconds
30 seconds of dumbbell thrusters
Rest 30 seconds
♀ 15kg dumbbells
♂ 20kg dumbbells


10 rounds for reps of:
30 seconds of burpees
Rest 30 seconds
30 seconds of dumbbell thrusters
Rest 30 seconds
♀ 15kg dumbbells
♂ 20kg dumbbells
Skill/strength
5-3-3-1-1-1 split jerk

On a 9-minute clock, 3 rounds for max reps of:
1-minute handstand hold
2 minutes of wall-ball shots
If you fall from the handstand subtract each time:
1. Round: -5 reps
2. Round: -10 reps
3. Round: -15 reps
Feet must be off the floor by 0:00, 3:00 and 6:00
walks

5 min
20 boxjumps
20 burpees

1 min rest
5 min
10 pistols right
20 push-ups

1 min rest
5 min
20 boxjumps 30/24
20 burpees

1 min rest
5 min
10 pistols left
10 pull-ups
KB warm up

5 min
10 KB turkish get ups right 24/16
20 goblet squats 24/16

1 min rest
5 min
10 KB swings 32/24
20 goblet squats 24/16

1 min rest
5 min
10 KB turkish get ups left 24/16
20 goblet squats 24/16

1 min rest
5 min
10 KB thruster 2x 16/12
20 push-ups
3 rounds
30 Burpee
1 shuttle run
30 front rack walking lunges (20/16)
1 shuttle run
30 air squat
1 shuttle run
30 kb push press (20/16)
DER KURS MUSS LEIDER ENTFALLEN!!!
DER KURS MUSS LEIDER ENTFALLEN!!!
DER KURS MUSS LEIDER ENTFALLEN!!!
toe-to-head warm up (hip mobilization)

4-4-4-4 deadlift
or
1 rm deadlift

gtd q3
AMRAP 20 min
5 strict pull-ups
10 push-ups
15 air squats
toe-to-head warm up (hip mobilization)

4-4-4-4 deadlift
or
1 rm deadlift

gtd q3
AMRAP 20 min
5 strict pull-ups
10 push-ups
15 air squats
warm up wall walks
& walks

skill work handstand
und/oder
overhead squat technique

"Nancy"
5 rft
400 meter run
15 overhead squats 42,5/30
warm up wall walks
& walks

skill work handstand
und/oder
overhead squat technique

"Nancy"
5 rft
400 meter run
15 overhead squats 42,5/30
rope skipping

toe-to-head warm up (shoulder mobilization)

5-5-5-5-5
strict press

snatch warm-up/technique

8 rft
5 snatches 60/42
10 burpees
20 double unders
rope skipping

toe-to-head warm up (shoulder mobilization)

5-5-5-5-5
strict press

snatch warm-up/technique

8 rft
5 snatches 60/42
10 burpees
20 double unders
walks

17 min AMRAP
10 pull-ups
20 squats
10 push-ups
20 sit-ups
10 burpees


tabata this
plank hold
russian twist
hollow rock hold
med ball sit-ups
Strength
Backsquat
6-6-6-6-6


21-15-9 (timcap: 12)
wall ball (9/6)
muscle snatch (42/30)
bar facing burpees
3 rounds for time

100m run
10 Burpee/push up/air squat
400m run
40 russian swings (32/24)
100m run
10 Burpee/push up/air squat
German Throwdown IQ1 (timecap: 25)
IQ1a
1000m Row
Direkt weiter zu:
IQ1b
Alt. DB Snatches: 60 – 40 – 20 
Burpee Box Jump Overs: 30 – 20 – 10

m: box 60cm, db 22,5kg
W: box 50cm, db 15kg
Strength
Frontsquat
4-4-4-4-4

AMRAP 10 Minutes:
15 Deadlifts (42/30)
10 Hanging Power Cleans (42/30)
5 Shoulder-to-overheads (42/30)
Strength
Frontsquat
4-4-4-4-4

AMRAP 10 Minutes:
15 Deadlifts (42/30)
10 Hanging Power Cleans (42/30)
5 Shoulder-to-overheads (42/30)
3er Team Tripple Three (timcap 33:04; Rob Forte Games 2014)

For Time
3,000 meter Row
300 Double-Unders
3 mile Run

(Everyone works; Minimum distance/reps for each team-member: 500m row; 50 DU; 0,5 mile run)
Kelly (timecap: 33)

5 Rounds For Time
400 meter Run
30 Box Jumps (60/50)
30 Wall Ball Shots (9/6)
Kelly (timecap: 33)

5 Rounds For Time
400 meter Run
30 Box Jumps (60/50)
30 Wall Ball Shots (9/6)
Tabata this!

Tabata Row
Tabata Air Squats
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
WOD:
12 Days of Gymnastic:
1 Rope Climb
2 Forward rolls
3 Burpees
4 T2B
5 Hollow rocks
6 Pull-ups
7 Ring Dips
8 K2E
9 Box Jumps
10 Pistols
11 V-ups
12 HSPU
For Time
400 meter Run
25 Kettlebell Swings (24/16kg)
25 Burpees
25 Air Squats
25 Kettlebell Push Press (24/16kg)
1 mile Run
25 Kettlebell Swings (24/16kg)
25 Burpees
25 Air Squats
25 Kettlebell Push Press (24/16kg)
400 meter Run
WOD:
4 rounds for time of:
400-m run
30 push-ups
30 V-ups
"Hall"
Buy-in: 50 Burpees
10 RFT:
5 DL (60/42.5kg)
5 Hang Power Cleans
5 Thruster
5 Back Squats
Buy-out: 50 Wallballs (9/6kg)
"Hall"
Buy-in: 50 Burpees
10 RFT:
5 DL (60/42.5kg)
5 Hang Power Cleans
5 Thruster
5 Back Squats
Buy-out: 50 Wallballs (9/6kg)
For time:
2 Rounds:
12 Ring MU
5 Squat Cleans (120/80kg)
then:
2 rounds of:
12 Bar MU
5 Squat Cleans
**Scale the cleans to 80% of you 1RM**
Benchmark WOD: "EVA"
5 RFT:
800m run
30 KB Swings (32/24kg)
30 Pull-ups
Benchmark WOD: "EVA"
5 RFT:
800m run
30 KB Swings (32/24kg)
30 Pull-ups
AMRAP 15Min:
5 Cleans (60/42.5kg)
10 HSPU
15 Air Squats
For time

30 Clean & Jerk
30 bar MU / C2B Pull up
30 Snatches

60/42,5 kg
Partner Workout:

30 synchro KB Swing
40 synchro KB DL
50 synchro sit ups
60 synchro Burpee over KB
50 synchro sit ups
40 synchro KB DL
30 synchro KB Swing

24/16 kg
4 RFT

400 m run
3 legless rope climb
7 Power Clean 70/50 kg

TC: 30 min
5 RFT

5 Strict Pull ups
100 DU
10 Dumbell/KB Snatches 24/16 kg
10 Dumbell/KB Clean & Jerk 24/16 kg

TC: 30 min
5 RFT

5 Strict Pull ups
100 DU
10 Dumbell/KB Snatches 24/16 kg
10 Dumbell/KB Clean & Jerk 24/16 kg

TC: 30 min
Benchmark Workout "Chelsea"

30 min EMOM

5 Pull ups
10 Push ups
15 Air Squats
For Time:

30-20-10
cal bike
T2B
then 1 min rest
15-10-5
Burpee to bar
OHS 60/42,5 kg

TC: 20 min
For Time:

30-20-10
cal bike
T2B
then 1 min rest
15-10-5
Burpee to bar
OHS 60/42,5 kg

TC: 20 min
5x5 DL

3 RFT

1000 m bike
30 bar facing Burpees
5 rounds for time:
2 legless rope climbs
20 alternating DB snatches
(30/20kg)
4 rounds of:
400m run
50 m walking lunges
50 sit ups
Barbara

5 rounds of:
20 pull ups
30 push ups
40 sit ups
50 air squats
rest 3 min
3 rounds for time:
15 power snatches
15 thruster

(42,5/30kg)
3 rounds for time:
15 power snatches
15 thruster

(42,5/30kg)
5x5 back squats

5 rounds for time
1- minute handstand hold
21 T2B
AMRAP 12
7 box jumps (36/30in)
14 KB swings (32/24)
AMRAP 12
7 box jumps (36/30in)
14 KB swings (32/24)
5x5 bench press

AMRAP 9
20 medball cleans (9/6)
50 DU‘s
Strength
Deadlift
4-4-4-4

Every minute on the minute for max rounds
1x Thruster (95#/65#)
5x Pull-ups
Add 1 rep to thruster each successive minute, continue until failure.
3rounds for time of:
400-m run
30 push-ups
30 Sprawls
400-m med ball run
30 Med ball cleans
30 Med Ball sit-ups
strength
Pull ups -PITT


21-15-9 
burpee over bar
frontsquats
deadlift
M:60 W:40
AMRAP in 14 minutes
60 calorie Row
50 Toes-to-Bars
40 Wall Ball Shots (20/14 lb, 10/9 ft)
30 Cleans (135 lb)
20 Muscle-Ups
AMRAP in 14 minutes
60 calorie Row
50 Toes-to-Bars
40 Wall Ball Shots (20/14 lb, 10/9 ft)
30 Cleans (135 lb)
20 Muscle-Ups
Bradshaw
10 Rounds For Time:
3 Handstand Push-ups
6 Deadlifts (225# / 155#)
12 Pull-ups
24 Double-unders
strength
Dips-PITT

3 rounds
13x Power clean (70/45)
13x kb trusters (20/12)
13x v-ups
13xDUs
strength
Dips-PITT

3 rounds
13x Power clean (70/45)
13x kb trusters (20/12)
13x v-ups
13xDUs
Cindy
AMRAP 20
5 Pull-Ups
10 Push-Ups
15 Squats
!!! ACHTUNG KURS ENTFÄLLT !!!

Ab 11 Uhr XFit Challenge heute
!!! ACHTUNG KURS ENTFÄLLT !!!

Ab 11 Uhr XFit Challenge heute
12 min EMOM
6 goblet squats 24/16
Run 100m

Rest 2 min

8 min EMOM
7 KB h.clean 24/16
6 leg raises/V-ups
4 min EMOM
4 hang cleans
8 sit ups
4 min EMOM
4 power cleans
8 russian twists

21-15-9
Cleans 60/40
Ring dips
5-5-5-5-5
Back squat

5 rft
6 push jerks 60/40
12 pull ups
24 du’s
Time cap 18 min
5-5-5-5-5
Back squat

5 rft
6 push jerks 60/40
12 pull ups
24 du’s
Time cap 18 min
Tabata (8 rounds)
V-up
Plank
Russian twist
Banded good mornings

3 rft
20 KB/DB deadlift
20m KB/DB farmers walk
20 KB/DB lunging steps each side
20m KB/DB farmers walk

KB/DB 32/24 (KB/DB in each hand, same weight for all exercises, heavy!)
Technique
Clean

3-3-3-3-3
Power cleans

“Karen”
For time
150 wall balls
Technique
Clean

3-3-3-3-3
Power cleans

“Karen”
For time
150 wall balls
2 rft
40 squats
40 push-ups
40 box jumps
40 sit ups
40 pull-ups
2 rft
40 squats
40 push-ups
40 box jumps
40 sit ups
40 pull-ups
Partner WOD:
“CRAZY EIGHTS”
With a partner complete the following:
8 RFT:
8 Thrusters (35/25kg)
8 C2B Pull-ups
8 Lateral Burpees over the bar
Then:
4x200m run
Then:
8 RFT:
8 Thrusters (35/25kg)
8 C2B Pull-ups
8 Lateral Burpees over the bar
Note: athletes will alternate rounds. Each athlete will perform 1 complete round while one athlete rests.
For time:
25 Burpees
400m run
50 Push-ups
400m run
75 walking lunges
400m run
100 Air-Squats
400m run
75 Walking lunges
400m run
50 Push-ups
400m run
25 Burpees
Strength:
5-4-3-2-1
Front Squats
WOD:
21-15-9
DB Snatches (24/16kg)
Ring Dips
V-ups
Benchmark WOD: “MARY”
20 Min AMRAP:
5 HSPU
10 Pistols (Alternating legs)
15 Pull-ups
Benchmark WOD: “MARY”
20 Min AMRAP:
5 HSPU
10 Pistols (Alternating legs)
15 Pull-ups
AMRAP 15Min:
9 DL (70/45kg)
12 HR Push-ups
15 Box Jumps

Accessory Work:
Stabi
Es geht auf den TRIMM-DICH-PFAD (Erlanger Meilwald)

“HOTSHOTS19”
6 RFT:
30 Air-Squats
19 Power Cleans (60/42,5kg)
7 strict Pull-ups
400m run
“HOTSHOTS19”
6 RFT:
30 Air-Squats
19 Power Cleans (60/42,5kg)
7 strict Pull-ups
400m run
Skill: Snatch
WOD:
10 Min AMRAP:
20 DU
2 Power Snatches, 70% 1RM
Skill : Clean & Jerk

For Time:

30 Wall Balls 9/6 kg
5 C&J 100/70
30 Wall Balls
4 C&J
30 Wall Balls
3 C&J
2 RFT

Run 800 m
75 KB Swing 24/16 kg
Run 800 m
Benchmark Workout "Jackie"

For Time:

1000 m row/bike
50 Thruster 20/15 kg
30 Pull up
Buy in : 100 DU

4RFT:
10 DL 90/60 kg
11 T2B
12 Burpee over bar

Buy out: 100 DU
Buy in : 100 DU

4RFT:
10 DL 90/60 kg
11 T2B
12 Burpee over bar

Buy out: 100 DU
Tabata this:

- Air Squats
- Push ups
- Sit ups
- Lunges
- Pull ups

after each Tabata 1 min break
Kraft: 5-4-3-2-1 Back Squat

16 min AMRAP
- 1 min bar hold
- 15 Box Jumps
- 1 min Plank hold
- 10 KB strict press right/left 20/12 kg
Kraft: 5-4-3-2-1 Back Squat

16 min AMRAP
- 1 min bar hold
- 15 Box Jumps
- 1 min Plank hold
- 10 KB strict press right/left 20/12 kg
3RFT

1000 m bike
5 Rounds of Cindy
5 (Strict) Pull up
10 Push up
15 Air Squats

Time Cap: 40 min
AMRAP 12:
1 squat snatch
3 clean and jerks
30 double-unders
70/47,5kg
for time:
40 KB swings
400m run
40 goblet lunges
400m run
40 goblet squats
(24/16)
AMRAP 25:
20 push-ups
30 sit-ups
40 SDHP (20/15)

5-5-3-3-3-1-1-1
(weighted) pull ups

3 rounds for time of:
25 deadlifts (100/70kg)
Bike 1,000 meters
5-5-3-3-3-1-1-1
(weighted) pull ups

3 rounds for time of:
25 deadlifts (100/70kg)
Bike 1,000 meters
Skill: bar MU

3 rounds for time of:
10 dumbbell hang squat snatches, left arm
5 bar muscle-ups
10 dumbbell hang squat snatches, right arm
5 bar muscle-ups
(25/17,5kg)

Turkish get-up 3-2-2-1-1-1-1


Annie
50-40-30-20-10
Double unders
Sit ups

Turkish get-up 3-2-2-1-1-1-1


Annie
50-40-30-20-10
Double unders
Sit ups
AMRAP 20:
5 chest-to-bar pull-ups
10 wall-ball shots
15 kettlebell swings (24/16)
3 rounds for time:
400m run
12 heavy deadlifts
21 KB-strict press (l)
21 KB-strict press (r)
Wilson

buy in: 25 Burpee o. med ball
3rft
25 wall balls
400m med ball run
25 med ball cleans
400m med ball run
cash out: 25 burpee o. med ball
Angie:
100 pull up
100 push up
100 sit up
100 squat
21-15-9-6-3
frontsquat(60/40)
burpee over bar
handstand push up
21-15-9-6-3
frontsquat(60/40)
burpee over bar
handstand push up
3 rounds for time:
20 Pull Ups
30 Toes2bar
40 Burpees
800m run
PartnerWOD:
50-40-30-20-10
KB-swing
thruster (40/25)
Box jumps
PartnerWOD:
50-40-30-20-10
KB-swing
thruster (40/25)
Box jumps
5rft
10 KB OH-squat (r)
10 KB OH-squat (l)
400m run

@24/16
AMRAP 10
(m:50 w:32)
1 Power clean
1 Front squat
1 Push press
2 Power clean
2 Front squat
2 Push press
3…
2rft
40 kb racked squat(24/16)
400 Run
40 Kb swing (24/16)
400 Run
40 Kb c&j (24/16)
Krypto6924-Team-WOD
(one works, one rest)

11 rft
11 Burpee
26 squat
26 push ups
11 pull ups
11 ring dips
26 sit-ups
3rft
1 min L-Sit
20 KB Swings (24/16)
40 DU
20 Second Handstand Hold
40 Wallballs (9/6)
20 alternating kb clean & jerk (24/16)
!!!!! ENTFÄLLT HEUTE !!!!!
!!!!! ENTFÄLLT HEUTE !!!!!
!!!!! ENTFÄLLT HEUTE !!!!!
!!!!! ENTFÄLLT HEUTE !!!!!
Nicole
AMRAP in 20 minutes
400 Meter Run
Max Pull-Ups
Score is total of unbroken Pull-Ups completed in all rounds.
Nicole
AMRAP in 20 minutes
400 Meter Run
Max Pull-Ups
Score is total of unbroken Pull-Ups completed in all rounds.
WOD 1
EMOM 10
x perfect push ups
(x-own choice)

WOD 2
EMOM 14 min
5 Sit Ups
2 Pistols Each Side
5 V-Ups
WOD:
50-40-30-20-10
MedBall Cleans
Push-ups
Sit-ups
Strength:
3-3-3 Front Squats
WOD: For time
800m run
40 KB Swing(24/16kg)
40 KB Snatch
40 Push-ups
800m run
Strength: EMOM 10 Min:
1st min: 5 weighted strict pull-ups
2nd min: 5 weighted Ring-Dips
WOD:
21-15-9
Power Snatch
Burpees over Bar
Strength: EMOM 10 Min:
1st min: 5 weighted strict pull-ups
2nd min: 5 weighted Ring-Dips

WOD:
21-15-9
Power Snatch
Burpees over Bar
Benchmark WOD: “Helen”
3 RFT
400m run
21 KB Swings (24/16)
12 Pull-ups
WOD: 5 RFT:
10 Hang Power Cleans (43/30kg)
15 T2B
10 OHS
WOD: 5 RFT:
10 Hang Power Cleans (43/30kg)
15 T2B
10 OHS
Sprint Olympiade!!!

10 x 100 m sprint
1 min rest between rounds
8 x 200 m sprint
1:30 min rest between rounds
4x 400 m sprint
2 min rest between rounds
For Time:

100 cal bike
80 Wall Balls 9/6 kg
60 med ball sit up 9/6 kg
40 box over jump
20 m double KB overhead walking lunge 24/16 kg
5x5 Deadlift

WOD: 12 min EMOM

3 Thruster 50/35 kg
4 KB-Swing 32/24 kg
5 T2B
Partner WOD:

800 m Famer carry 24/16 kg
100 Air Squats/ Plank hold
90 Pull up / Superman hold
80 sit up / Wall sit hold
70 Burpees / Hang hold
60 HR Push ups / Handstand hold
50 Buddy DL 100/70 kg
400 m Farmer carry 24/16 kg
Partner WOD:

800 m Famer carry 24/16 kg
100 Air Squats/ Plank hold
90 Pull up / Superman hold
80 sit up / Wall sit hold
70 Burpees / Hang hold
60 HR Push ups / Handstand hold
50 Buddy DL 100/70 kg
400 m Farmer carry 24/16 kg
Skill: Overhead Squat

Benchmark Workout "Nancy"

5RFT:
400 m run
15 OHS 42,5/30 kg
PITT weighted strict pull ups


3 rounds for time:
30 DB snatches 22,5/15kg
30 T2B
Skill: handstand walk


2 rounds for time of:
Run 1 mile
100 sit-ups
5-5-5-5-5 back squats


AMRAP 7

7 KB swings (32/24)
7 push ups
skill: split jerk

For time:
15 burpees over bar
5 clean and jerks (100/70)
12 burpees over bar
4 clean and jerks
9 burpees over bar
3 clean and jerks
Skill: ring muscle up

5 ring MU
50 double unders
4 ring MU
40 double unders
3 ring MU
30 double unders
2 ring MU
20 double unders
1 ring MU
10 double unders

Kelly

5 rounds for time
run 400m
30 box jumps
30 wall balls

Kelly

5 rounds for time
run 400m
30 box jumps
30 wall balls
PITT weighted strict ring dips


6-9-12-9-6 reps for time of:
Burpees over the bar
front squats (80/50)
Chest-to-bar pull-ups
EVA:

5rft:
800m run
30 kb swings (32/24)
30 pull up
7-7-7-7-7
deadlift

FOR TIME
21 overhead squat (60/40)
9 bar muscle up
15 overhead squat (60/40)
6 bar muscle up
9 overhead squat (60/40)
3 bar muscle up
3rft:
15 cleans (60/42,5)
15 thruster (60/42,5)
800m run
3rft:
15 cleans (60/42,5)
15 thruster (60/42,5)
800m run
5-5-5-5-5 shoulder press

AMRAP 15

5 squat snatch (60/40)
15 toes to bar
25 box jump
for time:

30 burpee
30 OH-kb walking lunges (left)
30 goblet squat
30 kb snatch
30 goblet squat
30 OH-kb walking lunges (right)
30 burpee

@ 24/16
for time:

30 burpee
30 OH-kb walking lunges (left)
30 goblet squat
30 kb snatch
30 goblet squat
30 OH-kb walking lunges (right)
30 burpee

@ 24/16
7-7-7-7-7 frontsquat

EMOM 7
14 push up
7 ctb pull up

3min rest

EMOM 7
14 jumping lunges
7 burpee to bar
Tabata
kb clean and jerk
Kb-oh-walking-lunges
Kb one arm swings
kb Racked Squat
Sitting kb bottom up press

(1., 3., 5., 7. -> right arm
2., 4., 6., 8. -> left arm)
MIMIMI

4 rounds for time
400m med ball run
10 Inch worm push ups
10 med ball clean
10 Inch worm push ups
10 med ball clean
10 Inch worm push ups
"Goodbye and come back soon " :-)

Buy in: 47 Burpees over bar

4 RFT
9 DL 100/60 kg
15 T2B

Buy out: 47 Wall Balls
Chelsea
EMOM 30
5 Pull ups
10 push ups
15 air squat
Chelsea
EMOM 30
5 Pull ups
10 push ups
15 air squat
strength
bench press
5-5-5-5-5


21-15-9
deadlift
hspu
t2b
3 rounds 4 time
400m run
5 kb clean and press, left
5 kb clean and press, right
400m run
20 goblin squats
400m run
10kb push press, left
10kb push press, right

Men 20 woman 12
3 rounds 4 time
400m run
5 kb clean and press, left
5 kb clean and press, right
400m run
20 goblin squats
400m run
10kb push press, left
10kb push press, right

Men 20 woman 12
Stregth
Strict Pull Up -PITT


AMRAP 12

3 push press (50/35)
6 front squat (50/35)
12 burpee over bar
BENCHMARK WOD:
BARBARA
5 RFT:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest: 3 min
BENCHMARK WOD:
BARBARA
5 RFT:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest: 3 min
WOD: "Trash Panda"
For time:
800m run
40 KB Swings(24/16)
10 V-ups
600m run
30 KB Swings(24/16)
20 V-ups
400m run
20 KB Swings(24/16)
30 V-ups
200m run
10 KB Swings(24/16)
40 V-ups
4 RFT:
Complete in 3 min:
15 Thruster 35/25 kg
10 HSPU
Max kcal bike
Rest 1 min

Score: total calories by bike
Partner AMRAP 17 Min:
50 Ground-to-Overhead (35/25kg)
100 OHS
50 Burpees
AMRAP: T2B (Partner A)
Pull-ups (Partner B)
- one works one rests -
Partner AMRAP 17 Min:
50 Ground-to-Overhead (35/25kg)
100 OHS
50 Burpees
AMRAP: T2B (Partner A)
Pull-ups (Partner B)
- one works one rests -
Skill: Snatch/ MU

WOD: for time
10 MU
20 HSPU
30 Power Snatches (42.5/30)
20 HSPU
10 MU
Strength: 555-333-111 Strict Press

WOD
21-15-9
Front Squats (60/40)
Bar facing Burpees
Strength: 555-333-111 Strict Press

WOD
21-15-9
Front Squats (60/40)
Bar facing Burpees
WOD "Fass Fit"
3 RFT
10 DL (120/80kg)
20 Pull-ups
30 KB Snatches (24/16)
Benchmark Workout "Karen"

150 Wall Balls for time 9/6 kg

Abs!

3 Rounds of
1 min russian twist with med ball
1 min Leg lever
1 min straight leg sit ups
1 min rest
Partner Workout:

Buy in: 1600m run 4x400 every Partner runs 2 x 400
then 2 Rounds of:
100 KB Swings 24/16
100 Push ups ! one works one rest!

Buy out 1600m run !same as buy in!
For Time:

32 C2B Pull ups
32 Wall Balls 9/6 kg
32 Power Clean 60/40
3200m run

!bei schlechtem Wetter 6400m bike !
5-4-3-2-1 Front Squat

WOD: 15 min E3MOM
1st min 9 Push Jerks 50/30
2nd min 12 Ring Dips
3rd min 15 T2B
5-4-3-2-1 Front Squat

WOD: 15 min E3MOM
1st min 9 Push Jerks 50/30
2nd min 12 Ring Dips
3rd min 15 T2B
5x5 DL

Tabata this:
- Front rack lunges 20/15
- pull ups
- Thruster 20/15
- Push ups
- Side Plank
1 min Rest between every Tabata
5x5 DL

Tabata this:
- Front rack lunges 20/15
- pull ups
- Thruster 20/15
- Push ups
- Side Plank
1 min Rest between every Tabata
3 AMRAP`s in 17 min
every AMRAP for 5 min of
10 Power Clean 60/40
12 Burpees
14 Box Jump
20 sit ups
rest time : max reps of DU
1 min rest between every AMRAP
Score: total reps of DU
21-15-9 reps for time of:
Left-arm kettlebell snatches
Right-arm kettlebell snatches
Pull-ups
Men: 24-kg kettlebell
Women: 16-kg kettlebell
5 rounds of:
400m run
50 air squats
„Cindy“
AMRAP 20
5 pull ups
10 push ups
15 air squats
3 rounds for time of:
21 hip-back extensions
21 straight leg sit-ups
21 burpees over the bar
21 inverted burpees
3 rounds for time of:
21 hip-back extensions
21 straight leg sit-ups
21 burpees over the bar
21 inverted burpees
AMRAP 15
15 hang squat clean 60/42.5
30 push ups
3 rounds for time of:
50 double-unders
2 minutes holding a handstand
35 AbMat sit-ups
3 rounds for time of:
50 double-unders
2 minutes holding a handstand
35 AbMat sit-ups
MARY:
AMRAP 20
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups
Falls jemand über Ostern was machen will:

Strength:
5-5-5-5-5 Backsquat

WOD:
27-21-15-9-6-3
OHS @ 42,5/25
burpee over bar
Feiertag, aber falls ihr trotzdem was machen wollt ;-):

PARTNER WOD (one works - one rests)
for time:
100 burpee
80 KB swing (32/24)
60 back squat (60/40)
40 ctb pull up
20 snatch (60/40)
Strength:
5-5-5-5-5 Strict Press

WOD:
AMRAP 22
8 push up
8 box jump
8 toes to bar
Strength:
5-5-5-5-5 Strict Press

WOD:
AMRAP 22
8 push up
8 box jump
8 toes to bar
Skill:
Pullup/Ctb Pull/Muscle Up

WOD:
5 RFT:
9 deadlifts
5 squat cleans
3 thrusters
@60/42,5
Strength:
5 x 16 OH Lunging Steps @ 50/30

WOD:
8 min AMRAP
300m bike sprint
15 wall balls

3 min rest

8 min AMRAP
50 DU
15 push press @50/30
Strength:
5 x 16 OH Lunging Steps @ 50/30

WOD:
8 min AMRAP
300m bike sprint
15 wall balls

3 min rest

8 min AMRAP
50 DU
15 push press @50/30
Strength:
EMOM 10:
3 deadlift

WOD:
EMOM 15:
1. 10 Thruster @ 42,5/25
2. 10 CTB Pull Up
3. 60 DU

scaled: decrease the reps (7/7/40)
For Time
50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (1/.75 pood)
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press (45/35 lb)
50 Back Extensions
50 Wall Balls (20/14 lb)
50 Burpees
50 Double-Unders
For time:
400m run
21 kb swings(24/16)
21 push ups
400m run
15 kb swings(24/16)
15 push ups
400m run
9 kb swings(24/16)
9 push ups
400m run
Strength
Strict press
4-4-4-4

EMOM 20
5 deadlifts (50%1RM)
5 Wall balls (9/6)
5 Box jumps
5 Double unders
strength
frontsquat
4-4-4-4

AMRAP 12
3 Push Press (60/40)
4 pull ups
5 inch worm push ups
6 Power Clean (60/40)
strength
frontsquat
4-4-4-4

AMRAP 12
3 Push Press (60/40)
4 pull ups
5 inch worm push ups
6 Power Clean (60/40)
Jackie
1,000m row
50 Thrusters (20/15)
30 Pull-Ups
Strength
deadlift
4-4-4-4

EMOM 10
5 HSPU
5 t2b
5 Ring Dips
Strength
deadlift
4-4-4-4

EMOM 10
5 HSPU
5 t2b
5 Ring Dips
3 rounds for time of:
15 power snatches (42/30)
15 thrusters (42/30)
1200m run
WOD:
For time
800m run
90 Air Squats
45 Box jumps (24/20)
60 Lunges
30 KB Swings (32/24)
60 Lunges
45 Box Jumps
90 Air Squats
800m run
WOD:
5 RFT:
20 KB Snatches (24/26kg)
30 Push-ups
40 Sit-ups
50 Air Squats
3 min rest
WOD:
4 RFT:
15 kcal bike
15 wall balls
15 pull ups
15 HSPU
Strength:
2-2-2-2-2 weighted strict pull-ups

Partner WOD:
AMRAP 20 Min:
20 DL (125/82.5kg)
40 Power Cleans (82.5/60kg)
60 Wall Balls
80 KB Swings (32/24kg)
100 DU
*if you complete the ascending ladder, repeat in reverse (20-40-60-80-100, then: 80-60-40-20 ..)
*one works, one rests
Strength:
2-2-2-2-2 weighted strict pull-ups

Partner WOD:
AMRAP 20 Min:
20 DL (125/82.5kg)
40 Power Cleans (82.5/60kg)
60 Wall Balls
80 KB Swings (32/24kg)
100 DU
*if you complete the ascending ladder, repeat in reverse (20-40-60-80-100, then: 80-60-40-20 ..)
*one works, one rests
Skill: Bar MU
WOD:
AMRAP 15 Min
3 Bar MU
6 Push Press (42.5/30kg)
9 T2B
12 FS (42.5/30kg)
Benchmark WOD:
“Annie”
50-40-30-20-10
DU
Sit-ups
Benchmark WOD:
“Annie”
50-40-30-20-10
DU
Sit-ups
Skill:
Skin the cat

WOD:
21-15-9
Front Rack Lunges (42.5/30)
Burpees over bar
Partner WOD

Run 1 k together
then 2 Rounds of
50 T2B
50 Snatches 40/30kg ( one works one rest !!! )
Run 1 k together
5x5 Back Squat

WOD:
E3MOM 15min
1st min: 15 cal bike
2nd min: 15 Push ups
3rd min: 15 KB Swing 32/24 kg
Benchmark Workout

"Elizabeth"

21-15-9

Power Clean 60/40kg
Ring Dips
5 RFT:

50 DU
30 Lunges (Alternating)
10 Box over Jumps 60/50 cm
5 RFT:

50 DU
30 Lunges (Alternating)
10 Box over Jumps 60/50 cm
For Time:

1-2-3-4-5-6-7-8-9-10
KB/Dumbell Thruster 16/12 kg
10-9-8-7-6-5-4-3-2-1
Pull ups
How high can YOU Jump ? ;-)

High Jump on Box or Box with Plates ( one rep max )

15 min AMRAP
10 Push Press 50/35 kg
20 Sit ups
30 Air Squats
How high can YOU Jump ? ;-)

High Jump on Box or Box with Plates ( one rep max )

15 min AMRAP
10 Push Press 50/35 kg
20 Sit ups
30 Air Squats
For Time

21-18-15-12-9-6-3
Deathlift 90/60kg
Burpee over Bar

5-5-3-3-3-1-1-1-1 reps
back squats


AMRAP 7
40 DUs
20 DB push press
Bei Sonnenschein endlich wieder ein WOD mit kleinen Laufeinheiten um den Kirchplatz <3
Bei Bedarf also Laufschuhe anschnallen ;-)
A)
EMOM 10
1 squat snatch (increasing weight)

B)
EMOM 18:
1) 10 overhead squats
(42.5/30)
2) 12 burpees over bar
3) plank hold
A)
EMOM 10
1 squat snatch (increasing weight)

B)
EMOM 18:
1) 10 overhead squats
(42.5/30)
2) 12 burpees over bar
3) plank hold
AMRAP 12
7 box jumps (36/30in)
14 KB swings (32/24)

FRAN

21-15-9
Pull ups
Thruster (42.5/30kg)

FRAN

21-15-9
Pull ups
Thruster (42.5/30kg)


A) EMOM 10:
3 power cleans (increasing weight)

B) 5 rounds:
20 push ups
15 cal bike
12 T2B
STRENGTH:
7-7-7-7-7 deadlift

JT: 21-15-9
handstand push up
ring dip
push up
STRENGTH:
7-7-7-7-7 deadlift

JT: 21-15-9
handstand push up
ring dip
push up
STRENGTH
5-5-5-5-5 Frontsquat

PARTNER WOD (one works one rests)
2 rounds for time
100 jumping lunges
80 pull up
60 deadlift
40 burpee
20 clean&jerk
STRENGTH:
5-5-5-5-5 shoulder press

AMRAP 17
30 wallball
50 sit up
100 double under
STRENGTH:
5-5-5-5-5 shoulder press

AMRAP 17
30 wallball
50 sit up
100 double under
FOR TIME
128 air squat
64 push up
32 pull up
16 hand stand push up
8 toes to bar
4 kipping muscle up
2 min handstand hold
Strength
Frontsquat 5-5-5-5-5

5rft
10 db-thruster (20/12)
10 man makers (20/12)
400m run (alternativ Dus)
Skill/Technique:
Muscle Up & Snatch

WOD
Amanda
9-7-5 Reps For Time
Muscle-Ups
Squat Snatches (135/95 lbs)
Skill/Technique:
Muscle Up & Snatch

WOD
Amanda
9-7-5 Reps For Time
Muscle-Ups
Squat Snatches (135/95 lbs)
Skill/Technique:
Muscle Up

WOD
5 Rounds for Time (+ EMOM 3 Burpees)
50m Bear Crawl
15 Box Jumps
20 Kettlebell Swings
Skill/Strength:
OH-Squat 3-3-3-3

WOD
21-15-9
Front Rack Lunges (42/30) (each leg)
Wall Balls (9/6)
Burpees
Skill/Strength:
OH-Squat 3-3-3-3

WOD
21-15-9
Front Rack Lunges (42/30) (each leg)
Wall Balls (9/6)
Burpees
Skill/Technique:
Snatch

WOD(190304):
For 20 minutes perform:
Strict pull-ups - push-ups - squats
5-10-15 reps
If you can finish 8 rounds by 5:00, switch to:
10-20-30 reps
If you can finish 4 rounds by 10:00, switch to:
20-40-60 reps
If you can finish 2 rounds by 15:00, switch to:
40-80-120 reps, then stop.
WOD:
4 RFT:
27 Box Jumps
20 Burpees
10 Squat Cleans (65/45kg)
Partner WOD:
Complete in 22min:
60 DL (60/40kg)
30 Burpees
60 FS (60/40)
30 Burpees
60 push press (60/40)
30 Burpees
In remaining time AMRAP:
C&J (60/40kg)
Achtung Änderung: Wir zirkulieren!😁
Technique: MU

WOD:
8 Min AMRAP:
10 Hang Power Cleans (60/42.5kg)
3 MU

Accessory Work: 100 sit-ups for time
Benchmark Wod:
CF Total
Benchmark Wod:
CF Total
Strength:
5-4-3-2-1 strict weighted Pullups
WOD:
5-10-15-20-15-10-5
OHS (42.5/30kg)
Burpees
YEAH YEAH YEAH
OPEN STARTS

OPEN WORKOUT 19.1.

15 min AMRAP

19 Wall Ball Shots 9/6 kg
19 cal row/bike
5x5 DL

4 RFT

400 m run or 75 cal Bike ( je nach Wetter!)
50 Air Squats
YEAH YEAH YEAH
OPEN STARTS

OPEN WORKOUT 19.1.

15 AMRAP

19 Wall Ball Shots 9/6 kg
19 cal row/bike
10 min EMOM
1st min 15 Wall Balls 9/6 kg
2nd min 40 Double Unders
3 min Rest
8 min EMOM
1st min 9 Power Clean 60/40 kg
2nd min 15 Push ups
3 min Rest
6 min EMOM
1st min 25 sit ups
2nd min 15 Burpees
10 min EMOM
1st min 15 Wall Balls 9/6 kg
2nd min 40 Double Unders
3 min Rest
8 min EMOM
1st min 9 Power Clean 60/40 kg
2nd min 15 Push ups
3 min Rest
6 min EMOM
1st min 25 sit ups
2nd min 15 Burpees
5x5 Back Squat

10 min AMRAP

5 HSPU
10 T2B
15 Pull ups
For Time:
30-20-10
Dumbell or Kettlebell Snatch DB 22/15 kg KB 24/16 kg
Box Jump 60/50 cm
Burpee over Dumbell/KB

!DB/KB Snatch alternating ; one snatch right arm one snatch left arm = one rep!
For Time:
30-20-10
Dumbell or Kettlebell Snatch DB 22/15 kg KB 24/16 kg
Box Jump 60/50 cm
Burpee over Dumbell/KB

!DB/KB Snatch alternating ; one snatch right arm one snatch left arm = one rep!
Benchmark Workout "DT"

5 RFT

12 Deadlift
9 Hang Power Clean
6 Push Jerk

Gewicht: 70/47,5 kg
Coe

10 rounds for time:
10 thruster (42.5/30)
10 ring push ups
Grace

For time:
30 clean & jerk (60/42,5)
CF Baseline

for time:
500m row
40 air squats
30 sit ups
20 push ups
10 pull ups
5-5-5-5-5 front squats


AMRAP 7

15 medball clean (9/6)
50 double unders
5-5-5-5-5 front squats


AMRAP 7

15 medball clean (9/6)
50 double unders

Mittwoch


gymnastic skills:
ring dips & T2B


EMOM 18

1. 45 sec. bike
2. 9 ring dips
3. 12 toes to bar

3-3-2-2-1-1-1 push jerk


EMOM 12

7 KB swings (32/24)
7 burpees

3-3-2-2-1-1-1 push jerk


EMOM 12

7 KB swings (32/24)
7 burpees
For time:

15 weighted sit ups
15 wall balls
14 weighted sit ups
14 wall balls
13 weighted sit ups
13 wall balls
…
strength:
5-5-5-5-5 strict press

14-12-10-9-8-7-6-5-4-3-2-1
toes to bar
deadlift (100/60)
1-rep max Clean and Jerk

3 RFT:
15 squat cleans (60/40)
15 ring dips
21-15-9-6-3
strict handstand push up
frontsquat (60/40)
burpee over bar
Herowod: Naughty Jürgen

FOR TIME:
400 DU
5 burpees every minute
Herowod: Naughty Jürgen

FOR TIME:
400 DU
5 burpees every minute
strength:
5-5-5-5-5 backsquat

5 RFT:
1-minute handstand hold
21 toes-to-bars
Herowod: Nate

20 min AMRAP:
2 muscle-up
4 handstand push-up
8 KB-swings (32/24)
Herowod: Nate

20 min AMRAP:
2 muscle-up
4 handstand push-up
8 KB-swings (32/24)
EMOM 7:
2 overhead squat
(as heavy as possible)

EMOM 7:
7 burpee to bar
14 alternating jumping lunges
Fight gone bad style -
3 rounds, 1min each exercise
burpee Box jumps
Rope climbs
MB Ball squats
double unders
L-sit hold
Rest
WOD (Wall of fame):
Isabel
30 snatch (60/42) for time
Strength
Pull Ups - PITT

WOD:
E3MOM – 9 rounds
30 Wall Balls
60 DUs
Partner WOD:
Buy in 100 Ring Rows
3RFT
30 DL 80/50 kg
30 T2B
30 Cal Bike
Buy out 100 Ring Rows
Technique/Strength
Snatch balance
3-3-3-3-3

WOD
EMOM 15
5 HSPU
5 Thruster (60/42)
5 Inch worm push ups
Strength
Strict Press
6-6-6-6

WOD (for time)
50 DU
50 Box Jump (60/50)
50 DU
50 Wall Ball (9/6)
50 DU
50 kb-swings (24/16)
50 DU
50 Burpee
50 DU
WOD
Tabata this!
Row(DU), Air Squats, Pull-Ups, Push-Ups, Sit-Ups
WOD
Tabata this!
Row(DU), Air Squats, Pull-Ups, Push-Ups, Sit-Ups
Strength
OH-Squat
3-3-3-3-3

WOD
AMRAP 10
5 strict pull ups/10 strict ring row
10 honest push ups
15 goblin squat (24/16)
Partner Workout:
100 DU
90 Hang Power Cleans (42.5/30kg)
80 Wall-Balls (9/6kg)
70 KB Swings (24/16kg)
60 Thrusters (42.5/30kg)
50 Pull-ups
40 Burpees
30 OHS (42.5/30kg)
20 Pistols
10 Bar MU
Strength:
5x5 Back Squats (@75-85% of 1RM)

WOD:
AMRAP 10 Min:
8 T2B
10 DB Hang Clean&Jerks (14/22kg)
12 Burpees
WOD: 4 Rounds for Time:
5 OHS (60/42.5kg)
10 HSPU
15 Box Jumps (24/20 in)

Accessory Work:
30 Hollow Rocks
30 Sit-ups
30 Single Leg Bridges
ENTFÄLLT!!!

Partner Workout:
AMRAP 20Min:
18 Sit-ups
15 Wall-Balls
12 Power Cleans (60/42.5kg)
9 Pull-ups
6 synchronized Burpees


ENTFÄLLT!
WOD: (Wall of Fame!)
1 RM Snatch

AMRAP 6 Min:
6 V-ups
12 Push-ups
18 Lunges
WOD: (Wall of Fame!)
1 RM Snatch

AMRAP 6 Min:
6 V-ups
12 Push-ups
18 Lunges
WOD: For Time:
15-12-9
Hang Power Cleans (42.5/30kg)
Ring Dips
Cal Bike
WOD:
5 RFT

90 sec bar hang
10 DL 90/60 kg
20 Wall Balls 9/6 kg

! Every time you drop from the bar time stops for you and 5 Burpees !
10 min EMOM of
1 DL
2 Hang Clean
3 Front Squat
4 Push Jerk
Weight 40/25 kg

WOD: "Mini Cindy + "
Buy in 150 DU
10 RFT of
5 Pull ups
10 Push ups
15 Air Squats
Buy out 150 DU
Partner Workout

For Time

27-21-15-9
Cal Bike
Thruster 40/30 kg
Burpee Box Jump over

! Only one person works !
5x5 Front Squat

WOD:
20 min AMRAP

5 Push Press 70/50 kg
10 Ring Dips
15 Wall Balls 9/6 kg
20 Sit ups
Skills: Power Clean

WOD:
7 RFT
15 KB Swing 24/16
15 Power Clean 42,5/29
15 Box Jumps 24/20 inch
Skills: Power Clean

WOD:
7 RFT
15 KB Swing 24/16
15 Power Clean 42,5/29
15 Box Jumps 24/20 inch
Benchmark Workout "Angie"

For Time
100 Pull ups
100 Push ups
100 sit ups
100 Air Squats

For time:
2km bike
Then, 10 rounds of the couplet:
10 handstand push-ups
10 pistols
Then, 2km bike

3 rounds for time of:
30 dumbbell snatches (22,5/15kg)
30 toes-to-bars
5x5 back squats


AMRAP 12:
1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc.
5x5 strict press


10-9-8-7-…-1 deadlifts (100/70)
1-2-3-4-…-10 burpees over bar

50-40-30-20-10 reps for time of:
Medicine-ball cleans (9/6)
Box jumps (24/20-in.)

50-40-30-20-10 reps for time of:
Medicine-ball cleans (9/6)
Box jumps (24/20-in.)
Technique: squat snatch


21-15-9
Squat snatch
push up
strength
backsquat 3x3

WOD
For time:
50 strict pull-ups
100 push-ups
150 squats
FOR TIME:
15 strict press
20 overhead squat
25 push press
30 front squats
35 push jerk
40 back squats
5-5-5-5-5 Box jumps

10min AMRAP:
3 handstand push ups
6 KB swings
9 box jumps
5 RFT
20 wall balls (9/6)
15 ring dips
10 deadlift (100/60)
5 RFT
20 wall balls (9/6)
15 ring dips
10 deadlift (100/60)
21 box jumps
14 cleans (60/40)
7 muscle ups
15 box jumps
10 cleans
5 muscle ups
9 box jumps
6 cleans
3 muscle ups
5-5-5-5-5 Pull Up
5-5-5-5-5 Ring Dip

8-6-4-2:
10 double unders overhead squat (50/30)
5-5-5-5-5 Pull Up
5-5-5-5-5 Ring Dip

8-6-4-2:
10 double unders overhead squat (50/30)
WOD: 12 Days of Christmas
1 Power Clean (42,5/30kg)
2 Push Press (42,5/30kg)
3 Push-Ups
4 Box Jumps 24/20
5 Pull-Ups
6 Burpees
7 Kettlebell Swings 24/16 kg
(American)
8 Abmat Sit-Ups
9 Deadlift (42,5/30kg)
10 Wall Balls
11 Toes-2-Bar
12 Thrusters (42,5/30kg)
10 Min EMOM:
2 weighted strict Pull-ups
2 weighted Ring-Dips

WOD:
21-15-9
KB Swings (32/24kg)
Burpees over Box
Med Ball Sit-ups
WOD:
For time:
15 Bar-facing Burpees
20 HSPU
30 C2B
40 DB OH Walking Lunges
50 kcal bike
15 Bar-facing Burpees
WOD:
For time:
15 Bar-facing Burpees
20 HSPU
30 C2B
40 DB OH Walking Lunges
50 kcal bike
15 Bar-facing Burpees
Technique: Snatch

WOD:
For time:
18-15-12-9-6-3
Snatch (35/25kg)
T2B
Thrusters (35/25kg)
Strength: 5x5 Back Squats
@60-65% of 1RP max

WOD: AMRAP 8Min:
10 Air-Squats
8 Push-ups
6 Jumping Lunges
4 Burpees
2 Pull-ups
Strength: 5x5 Back Squats
@60-65% of 1RP max

WOD: AMRAP 8Min:
10 Air-Squats
8 Push-ups
6 Jumping Lunges
4 Burpees
2 Pull-ups
Hero Workout: “DT”
5 Rounds for time:
12 DL (70/47,5 kg)
9 Hang Power Cleans
6 Push Jerks
Coe
10 rounds for time of:
10 Thrusters, 95 lbs/65 lbs
10 Ring Push-ups
Jack
AMRAP 20
10 push press (50/35)
10 KB swing (24/16)
10 box jumps
4 rounds for time:
10 deadlifts 100/70
20 pull ups
60 double unders
4 rounds for time:
10 deadlifts 100/70
20 pull ups
60 double unders

EMOM 20
1. 15m HS walk
2. 10 backsquats (BW)
AMRAP 10
5 power cleans 92,5/60
10 toes to bar
AMRAP 10
5 power cleans 92,5/60
10 toes to bar
5x5 overhead squats

Complete as many rounds as possible in 15 minutes of:
20 push-ups
50 squats
"Dirty 30"
For Time:
30 Box Jumps (24" / 20")
30 Jumping Pull-ups
30 KB Swings (1 Pood / 26#)
30 Walking Lunges
30 Knees-to-elbows
30 Push Presses (45# / 35#)
30 Back Extensions
30 Wall Ball Shots (20# / 14#)
30 Burpees
30 Double-unders
Strict press
5-5-5-5

Tabata this
Tabata Row/DU
Tabata Air Squats
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
WOD 1: AMRAP 5
5 Pull-ups
10 Push-ups
15 Air Squats

WOD 2: 6 rounds for time of
60 double-unders
30 kettlebell swings
15 burpees
WOD 1: AMRAP 5
5 Pull-ups
10 Push-ups
15 Air Squats

WOD 2: 6 rounds for time of
60 double-unders
30 kettlebell swings
15 burpees
Strength
Bench press
6-6-6-6


WOD
Aphrodite
AMRAP 15
6 Deadlifts (100 / 65)
7 Burpee Pull-ups
10 KB Swings (24/ 16)
AMRAP 15
6 Deadlifts (100 / 65)
7 Burpee Pull-ups
10 KB Swings (24/ 16)
strength
fronstquat
7-7-7-7


WOD
20 AMRAP
20 air squat
2 Power Cleans
2 Front Squats
2 Push Presses
2 Thrusters
2 HSPUs
21-15-9-6-3
frontsquat(60/40)
burpee over bar
handstand push up
EMOM 7
5 weighted strict pull up


5 RFT
7 squat snatch (60/40)
11 toes to bar
15 box jump
7-7-7-7-7
deadlift

FOR TIME
21 overhead squat (60/40)
9 bar muscle up
15 overhead squat (60/40)
6 bar muscle up
9 overhead squat (60/40)
3 bar muscle up

EMOM 7
14 jumping lunges
7 burpee to bar
7-7-7-7-7
deadlift

FOR TIME
21 overhead squat (60/40)
9 bar muscle up
15 overhead squat (60/40)
6 bar muscle up
9 overhead squat (60/40)
3 bar muscle up

EMOM 7
14 jumping lunges
7 burpee to bar
EMOM 10
5 thruster (60/40)
5 burpee over bar

10-15-20-15-10
HR push up
pull up
KB swing (32/24)
9-8-7-6-5
frontsquat

2 RFT
15 deadlift (60/40)
30 KB-snatch (24/16)
45 burpee over bar
30 KB-overhead squat (24/16)
15 hang clean & jerk (60/40)
9-8-7-6-5
frontsquat

2 RFT
15 deadlift (60/40)
30 KB-snatch (24/16)
45 burpee over bar
30 KB-overhead squat (24/16)
15 hang clean & jerk (60/40)
Partner WOD:
150 Box Jump
150 Wall balls
150 DU
150 Pull ups
150 Air Squats
150 Push Jerk (40/25kg)
150 Bar facing Burpee
For Time:
Buy-in: 1 Min Plank Hold
21-15-9
T2B
Air-Squats
Thrusters (50/30 kg)
Buy-out: 50 DU
EMOM 8:
5 Pull-ups strict

WOD:
AMRAP 10Min:
5 Push Press
10 Front Squats (50/30kg)
15 Sit-ups
EMOM 8:
5 Pull-ups strict

WOD:
AMRAP 10Min:
5 Push Press
10 Front Squats (50/30kg)
15 Sit-ups
Strength: 3x3 Back Squats
10 Rounds for time:
3 HSPU
6 DL (100/70kg)
12 Pull-ups
24 DU
Strength:
3x3 Push Press
3x3 Push Jerk
WOD:
For Time:
60 DU
50 Cossack Squats
40 Push Jerk (43/30kg)
30 Pull up
20 OH walking lunge (43/30kg)
10 Bar facing Burpee
Strength:
3x3 Push Press
3x3 Push Jerk
For Time:
60 DU
50 Cossack Squats
40 Push Jerk (43/30kg)
30 Pull up
20 OH walking lunge (43/30kg)
10 Bar facing Burpee
For time:
50-40-30-20-10
Air-Squats
HR Push-ups
5-10-15-20-25
T2B
KB Swings (32/24kg)
Fight gone bad style -
3 rounds, 1min each exercise
burpee Box jumps
Rope climbs
MB Ball squats
double unders
L-sit hold
Rest
Dork
6 rounds for time of:
60 double-unders
30 kettlebell swings
15 burpees
Men: 24kg kettlebell
Women: 16kg kettlebell

3-2-2-1-1-1 turkish get ups
(each arm)

21-15-9 reps for time of:
Pull-ups
Deadlifts

5x5 back squats


AMRAP 7:
20 dumbbell push presses
40 double-unders

5x5 back squats


AMRAP 7:
20 dumbbell push presses
40 double-unders
EMOM 8
5 ring dips

AMRAP 10:
5 power cleans
10 toes-to-bars
Men: 92.5kg
Women: 60kg

For time:
3-minute handstand hold
100 squats
50-meter handstand walk
100 squats
30 handstand push-ups

For time:
3-minute handstand hold
100 squats
50-meter handstand walk
100 squats
30 handstand push-ups

Complete as many rounds as possible in 12 minutes of:
7 box jumps
14 kettlebell swings
Men: 36-in. box, 32-kg kettlebell
Women: 30-in. box, 24-kg kettlebell
strength/technique
1 rep max complex:
1 push press-> 1 push/squat jerk-> 1split jerk.

WOD
EMOM 20
5 strict pull up
10 perfect push ups
20 air squats
strength
weighted ring dips-PITT

for time:
100 kb-swings
90s hang
80 burpee
70s plank
deadlift (60/40)
40s handstandhold
Floor press (60/40)
20s L-sit
10 Strict pull up
strength
weighted pull up – PITT

EMOM – 10min
thruster (42/30)
35 double unders
strength
Frontsquat 5x5

4rft
30 kb-swing (24/16)
10 sitting kb-press (20/12), right arm
10 sitting kb-press (20/12), left arm
30 wall ball (9/6)
20 burpee
strength
Frontsquat 5x5

4rft
30 kb-swing (24/16)
10 sitting kb-press (20/12), right arm
10 sitting kb-press (20/12), left arm
30 wall ball (9/6)
20 burpee
DIVA
22min AMRAP
4 deadlift (120/80)
15 inchworm
9 v-up/tuck-up
26 air squat
12 Days of Gymnastics
1 Rope Climb
2 Forward roll
3 GHD
4 Toe 2 Bar
5 Hollow Rock
6 Pull UP
7 RIng Dip
8 Knee to Elbow
9 Push Ups
10 Pistols
11 HSPU
12 Muscle Ups
12 Days of Gymnastics 
1 Rope Climb 
2 Forward roll
3 GHD
4 Toe 2 Bar
5 Hollow Rock 
6 Pull UP
7 RIng Dip
8 Knee to Elbow
9 Push Ups 
10 Pistols
11 HSPU
12 Muscle Ups
for time:
50 KB swings
40 push ups
30 wall balls
800m run
30 wall balls
40 push up
50 KB swing
5x5 Deadlift

Partner AMRAP: 17 min
6 CTB Pull Up
12 Strict KB press (mit zwei KBs)
24 Air Squat
5x5 Deadlift

Partner AMRAP: 17 min
6 CTB Pull Up

12 Strict KB press (mit zwei KBs)
24 Air Squat
5x5 Frontsquat

20 min AMRAP
6 ring dips
6 ring rows
12 box jumps
5x5 Weighted Pull Up

Partner WOD:
1 works/1 rests
180 DU
60 Deadlifts
50 Burpees
40 ToesToBar
30 Clean&Jerk
20 HSPU
5x5 Weighted Pull Up

Partner WOD:
1 works/1 rests
180 DU
60 Deadlifts
50 Burpees
40 ToesToBar
30 Clean&Jerk
20 HSPU
SO: Partner WOD:
Regional 12.4
For time:
50 Back Squats (60/42,5kg)
40 Pullups
30 Shoulder-to-overhead (60/42,5kg)
50 Front Squats (40/30kg)
40 Pullups
30 Shoulder-to-overhead (40/30kg)
50 OHS (30/20kg)
40 Pullups
30 Shoulder-to-overhead (30/20kg)
3 RFT
50 DU
21 Pull-ups
50 DU
21 FS
WOD: 3 RFT of:
3 rounds of
9 KB Snatches (24/16)
6 Goblet Squats
12 Box Jumps
Then:
50 Air Squats
WOD: 3 RFT of:
3 rounds of
9 KB Snatches (24/16)
6 Goblet Squats
12 Box Jumps
Then:
50 Air Squats
Strength: 5-4-3-2-1 strict pull-ups
5-4-3-2-1 sec chin over bar hold
WOD:
21-15-9
Box Jumps over
DL (90/60kg)
Hand release Push-ups
BENCHMARK WOD: JACKIE
1000m row
50 Thrusters (20/15kg)
30 Pull-ups
BENCHMARK WOD: JACKIE
1000m row
50 Thrusters (20/15kg)
30 Pull-ups
Strength: 5-5-5 3-3-3 1-1-1 Front Squats
WOD: 4 RFT:
5 HSPU
10 Alternating Pistols
15 KB Swings (32/24)
4 rounds for time of:
60-second handstand hold
60-second static hang
15 dumbbell shoulder presses
(22,5/15)
15 weighted pull-ups
Diane
21-15-9 reps for time of:
deadlifts (100/70)
Handstand push-ups

3 rounds for time of:
50 medicine-ball cleans
Run 800 meters

3 rounds for time of:
50 medicine-ball cleans
Run 800 meters

10-9-8-7-6-5-4-3-2-1 reps for time of:
Bar muscle-ups
Squat snatches (42.5/30)
5 rounds for time of:
50 double-unders
50-ft. single-arm overhead lunge
(22,5/15)

5 rounds for time of:
50 double-unders
50-ft. single-arm overhead lunge
(22,5/15)


50-40-30-20-10 reps for time of:
medball sit-ups (9/6)
kettlebell swings (32/24)
Strength
Deadlift 4x5

5 rounds for time
5 Burpee Pull-ups
5 Wall walks (9/6)
5 Frotsquat (45/30)
5 Med ball clean (9/6)

2 rounds for time
10x Sumo deadlift high pull (42/30)
10x Wall-ball (9/6)
20x kb-push-press
20x Box jumps
30x Burpees
Strength
strict pull ups - PITT

Open 16.5

21-18-15-12-9-6-3 reps for time of:
Thrusters (42/30)
Burpees
strength
strict pull ups - PITT

Open 16.5

21-18-15-12-9-6-3 reps for time of:
Thrusters (42/30)
Burpees
Tabata (8/20/10-1min rest)

pull up
push up
sit up
DUs
jumping lunges
Tabata (8/20/10-1min rest)

pull up
push up
sit up
DUs
jumping lunges
strength
backsquat 5x5

4 rounds for time
10x push press (60/40)
20x Deadlift (60/40)
30x Burpee
"The Seven"
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
3 rft:
25 toes to bar
25 deadlift (100/60)
25 strict press (40/20)
5x5 Frontsquat

Zeus:
4 rft:
5 hspu
15 Pull up
25 push up
35 sit up
45 squats
120 sec rest
5rft
100 DU
15 OHS(42,5/30)
5rft
100 DU
15 OHS(42,5/30)
Cindy:
AMRAP 20 min:
5 pull up
10 push up
15 squats
12-9-6 reps for time of:
squat snatch
ring muscle-ups

(scale ring muscle ups in
2 pull ups and 2 dips)
12-9-6 reps for time of:
squat snatch
ring muscle-ups

(scale ring muscle ups in
2 pull ups and 2 dips)
5x5 Deadlift

AMRAP 10 min:
10 burpees
20 wall-ball shots
Team Series Event 4
WOD: “Chill”
7 RFT:
7 Hang Power Snatch (42,5/30)
7 OHS
50 DU
Benchmark WOD:
BASELINE
6 Rounds for time of:
30 Air Squats
19 Power Cleans
7 strict Pullups
400m run
6 Rounds for time of:
30 Air Squats
19 Power Cleans
7 strict Pullups
400m run
Strenght: PITT Modus: Ring Dips

WOD: 21-15-9
HSPU
KB Swings (32/24)
Situps
Strength: 5x5 Back Squat

WOD: 3 RFT:
15 Pullups
12 Burpee Box Jumps Over
9 Thrusters (52,5kg/35kg)
Strength: 5x5 Back Squat

WOD: 3 RFT:
15 Pullups
12 Burpee Box Jumps Over
9 Thrusters (52,5kg/35kg)
3 RFT:
25 WallBalls
15 Box jumps overs
5 Bar MU
Accessory Work: 1mile run @ 75%-80%
For time:
100-m walking lunge
100 push-ups
100 medicine-ball cleans
100 pull-ups
100-m walking lunge
Men: 20-lb. ball
Women: 14-lb. ball
2 rounds for time of:
Run 1 mile
100 sit-ups
DER KURS MUSS HEUTE LEIDER ENTFALLEN!!!!
DER KURS MUSS HEUTE LEIDER ENTFALLEN!!!!
DER KURS MUSS HEUTE LEIDER ENTFALLEN!!!!
3 rounds for time of:
9 muscle-ups
36-ft. handstand walk
36-45-54 single-leg squats
36-ft. handstand walk
DER KURS MUSS HEUTE LEIDER ENTFALLEN!!!!
DER KURS MUSS HEUTE LEIDER ENTFALLEN!!!!
DER KURS MUSS HEUTE LEIDER ENTFALLEN!!!!
DER KURS MUSS HEUTE LEIDER ENTFALLEN!!!!
DER KURS MUSS HEUTE LEIDER ENTFALLEN!!!!
DER KURS MUSS HEUTE LEIDER ENTFALLEN!!!!
Complete as many rounds as possible in 20 minutes of:
5 chest-to-bar pull-ups
10 wall-ball shots
15 kettlebell swings
Men: 20-lb. ball, 1.5-pood kettlebell
Women: 14-lb. ball, 1-pood kettlebell
Complete as many rounds as possible in 20 minutes of:
5 chest-to-bar pull-ups
10 wall-ball shots
15 kettlebell swings
Men: 20-lb. ball, 1.5-pood kettlebell
Women: 14-lb. ball, 1-pood kettlebell

21-18-15-12-9-6-3 reps for time of:
Ring dips
Overhead squats
Men: 115 lb.
Women: 75 lb.
5x 2-minute rounds of:
10 burpees
200-m sprint
Max-rep burpees
Rest 3 minutes between rounds.
5x 2-minute rounds of:
10 burpees
200-m sprint
Max-rep burpees
Rest 3 minutes between rounds.
5x5 front squats

Complete as many rounds as possible in 10 minutes of:
5 power cleans
10 toes-to-bars
Men: 205 lb.
Women: 135 lb.
4 Rounds for Time
12 Burpees
10 Shoulder to Overhead
1 minute L Sit
15 Push Ups
20 Second Handstand Hold
strength/technique
Push Press
5x5

WOD
4 Rounds for Time
800m Run
12 Burpees
1 minute L Sit
20 Fr Rack Walking Lunges
20 Wallballs
Complete 4 Rounds for Time

20 Box Jumps
5 Muscle Ups
5 HSPU
10 Medball Cleans
Open 14.4.
AMRAP in 14 minutes
60 calorie Row
50 Toes-to-Bars
40 Wall Ball Shots (20/14 lb, 10/9 ft)
30 Cleans (135 lb)
20 Muscle-Ups
Open 14.4.
AMRAP in 14 minutes
60 calorie Row
50 Toes-to-Bars
40 Wall Ball Shots (20/14 lb, 10/9 ft)
30 Cleans (135 lb)
20 Muscle-Ups
strength
Pull up - PITT
WOD
Chipper - in order as fast as possible:
50 Air Squat
60 Box Jump
60 Dips
100 Walking Lunges
100 Double Unders
20 Pistols (each side)
Only one partner can work at a time.Partners can break up reps between them as desired.
Saved by the Barbell
3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute
Men: 20-lb. ball, 115-lb. deadlifts and cleans
Women: 14-lb. ball, 75-lb. deadlifts and cleans
Saved by the Barbell
3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute
Men: 20-lb. ball, 115-lb. deadlifts and cleans
Women: 14-lb. ball, 75-lb. deadlifts and cleans
strenght
backsquat
5x5

wod
3 rounds for time of:
25 kb/dumbbells push jerks
50 double-unders
25 weighted step-ups
50 double-unders

Men: 24 dumbbells, 60m box
Women: 16kg dumbbells, 50cm box
AMRAP 17
7 sqaut snatch (30/15)
70 double unders
m: +10kg each round
w: +5kg each round
Every 2 mins, 4 rounds complete:
7 thruster
6 push press
5 hang squat cleans
(m: 55kg f:30kg )
STRENGTH
4-4-4-4-4 Strict Press

PARTNER WOD (one works one rests)
2 rounds for time
100 jumping lunges
80 pull up
60 deadlift
40 burpee
20 clean&jerk
STRENGTH
4-4-4-4-4 Strict Press

PARTNER WOD (one works one rests)
2 rounds for time
100 jumping lunges
80 pull up
60 deadlift
40 burpee
20 clean&jerk
80-70-60-50-40-30-20-10
cal bike sprint
walking lunges
STRNGTH:
8 min EMOM: 5 ring dip

WOD:
1-2-3-4-5-6-7-8-9-8-7-6-5-4-3-2-1
ctb pull up
burpee
goblet squat (32/24)
STRNGTH:
8 min EMOM: 5 ring dip

WOD:
1-2-3-4-5-6-7-8-9-8-7-6-5-4-3-2-1
ctb pull up
burpee
goblet squat (32/24)
WOD:
5rft:
5 squat snatch
10 toes to bar
15 deadlift
20 push up
25 air squat
1 min rest

(m: 60 f: 30)
"Tabata This!"
Tabata Bike
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the Bike is "calories".
"Tabata This!"
Tabata Bike
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the Bike is "calories".
"Crabtree"
for time:
50 pull ups
run 400m
21 thruster (42,5/30kg)
run 800m
21 thruster (42,5/30kg)
run 400m
50 pull ups
"Wise men"
AMRAP 3
Macho Man (60/40kg)

3 min rest

AMRAP 3
Macho Man (70/50kg)

3 min rest

AMRAP 3
Macho Man (80/60kg)

1 Macho Man complex = 3 power cleans, 3 front squats, 3 push jerks
for time:
150 wall balls (9/6kg)
50 burpee box jumps (24/20in)
25 power snatches (60/40kg)
for time:
150 wall balls (9/6kg)
50 burpee box jumps (24/20in)
25 power snatches (60/40kg)
strength: 3x20 alternating KB front rack box step ups

WOD: death by ???
3 rounds for time
25 deadlifts (100/70kg)
15 T2B
50 double unders
15 C2B pull ups
3 rounds for time
25 deadlifts (100/70kg)
15 T2B
50 double unders
15 C2B pull ups
Sonntag
For Time:
800 Meter Run
30 Power Snatches (135# / 95#)
800 Meter Run
"Tabata This!"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".
Krypto6924

10 rft
10 burpee
25 squat
25 push up
10 pull up
10 ring dip
25 sit up
Strength
3x3 deadlift

5 Rounds For Time:
5 Handstand Push-ups
10 Burpees
400m Med Ball run
Strength
3x3 deadlift

5 Rounds For Time:
5 Handstand Push-ups
10 Burpees
400m Med Ball run
For time:
7 bar muscle-ups
7 chest-to-bar pull-ups
7 chin-over-bar pull-ups
21 thrusters
5 bar muscle-ups
5 chest-to-bar pull-ups
5 chin-over-bar pull-ups
15 thrusters
3 bar muscle-ups
3 chest-to-bar pull-ups
3 chin-over-bar pull-up
9 thrusters

Men: 95 lb.Women: 65 lb.
Strength
5x5 backsquat

Naughty Jürgen

For time:
400 DUs
+EMOM 5 Burpee
Strength
5x5 backsquat

Naughty Jürgen

For time:
400 DUs
+EMOM 5 Burpee
strength
PITT-Pull ups

AMRAP 33
100-m walking lunge
33 push-ups
400m run
33 burpees
100-m walking lunge
21-15-9-6-3
frontsquat(60/40)
burpee over bar
handstand push up
AMRAP 24 min
25 pull up
50 lunges
75 sit ups
run 800m
EMOM 7
7 strict HSPU

5 RFT
7 squat snatch (60/40)
11 toes to bar
15 box jump
5-5-5-5-5 benchpress

NANCY
5RFT
15 overhead squat (42,5/30)
400m run
5-5-5-5-5 benchpress

NANCY
5RFT
15 overhead squat (42,5/30)
400m run
PARTNER AMRAP
P1: bike for kcal
P2: 8 sumo deadlift high pull (40/25)
8 thruster (40/25)
8 toes to bar
partner change after each round
score: reps + kcal
FOR TIME
256 double unders
128 air squat
64 push up
32 pull up
16 hand stand push up
8 toes to bar
4 kipping muscle up
2 min handstand hold
FOR TIME
256 double unders
128 air squat
64 push up
32 pull up
16 hand stand push up
8 toes to bar
4 kipping muscle up
2 min handstand hold
5-5-5-5-5 Back Squat

21-18-15-12-9-6-3
Burpee over bar
Overhead Squat (42,5/30)
!!!ACHTUNG!!!
Kurs entfällt






!!!ACHTUNG!!!
Kurs entfällt

“Limitless”
Teams of 3:
AMRAP 7:
100/70 Calorie Assault Bike
Max Clean and Jerks (135/95)
Rest 3 Minutes
AMRAP 6:
80/60 Calorie Assault Bike
Max Power Snatches (115/80)
Rest 3 Minutes
AMRAP 5:
60/40 Calorie Assault Bike
Max Thrusters (95/65)
„Foul Ball”
3 Rounds:
800 Meter Run
30 Wallballs (9/6)
30 KB swings (24/16)
Overhead Squat – Heavy Single
Snatch Balance – Heavy Single
Snatch – Heavy Single

„Randy on Burpees“
75 Power-Snatches M35Kg/W25Kg for time
OTM do 5 Burpees

„Cement Mixer“
On the 3:30 x 7 Rounds:
400 Meter Run
12 Toes to Bar

„Cement Mixer“
On the 3:30 x 7 Rounds:
400 Meter Run
12 Toes to Bar
Back Squat
5 Sets of 3
Front Rack Reverse Lunge
3 Sets of 12

“Sore Subject”
Alternating Tabata x 8 Minutes:
Back Squat (45/35)
Double Unders

“Nasty Girls”
3 Rounds:
50 Air Squats
7 Ring Muscle-Ups
10 Hang Power Cleans (135/95)
“Nasty Girls”
3 Rounds:
50 Air Squats
7 Ring Muscle-Ups
10 Hang Power Cleans (135/95)
“Jelly Belly”
For Time:
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Calorie Bike
10-8-6-4-2: Deadlifts (275/185)
WOD: "Rankel"
AMRAP 20 Min:
6 DL (100/70)
7 Burpee-Pullups
10 KB Swings (32/24)
200m run
WOD: "The Seven - HERO WOD"
7 RFT:
7 HSPU
7 Thrusters (60/40)
7 K2E
7 DL (110/75)
7 Burpees
7 KB Swings (24/16)
7 Pull-ups
Strength: 555-333-111 OHS
WOD: EMOM 8 Min:
7 Burpee to Bar
14 Jumping Lunges
WOD: "KELLY"
5 RFT
400m run
30 Box Jumps
30 Wall Balls
WOD: "KELLY"
5 RFT
400m run
30 Box Jumps
30 Wall Balls
WOD: "FRANNIE"
50 DU
50 Sit-ups
21 Thrusters (42,5/30)
21 Pull-ups
50 DU
50 Situps
15 Thrusters
15 Pull-ups
50 DU
50 Sit-ups
Partner WOD:
Buy In: 800m run with Partner
AMRAP 20 Min:
75 T2B
100 Alternating Partner Wall Balls
125 Box Jumps
As many Burpees over Partner as possible
Partner WOD:
Buy In: 800m run with Partner
AMRAP 20 Min:
75 T2B
100 Alternating Partner Wall Balls
125 Box Jumps
As many Burpees over Partner as possible
Strength: 5x5 Pull-ups
WOD: EMOM 20Min
1.Min: 15 Alternating Pistols
2.Min: 20 KB Swings (24/16)
3.Min: 15 Burpees
4.Min: 15 V-Ups
3 rounds for time of:
10 kb snatchs, left arm
10 kb-oh-squat, left arm
10 L pull-ups
10 kb snatches, right arm
10 kb-oh-squat, right arm
10 L pull-ups

kb-weight:24/16kg
strength
backsquat with 3sec-stop
6x6

3 rounds for time:
30 kb swing (24/16)
10 sitting kb-presses, left (20/12)
10 sitting kb-presses , right(20/12)
30 wall ball (9/6)
20 burpee
strength
ring dips PITT

WOD
5k run
10 x 1min (Start alle 4 min)

1 deadlift (120/80)
Shuttle sprint
max Burpee (bis Minute voll
10 x 1min (Start alle 4 min)

1 deadlift (120/80)
Shuttle sprint
max Burpee (bis Minute voll)
strength
pull-up PITT

Complete as many rounds as possible in 7 minutes of:
50 double-unders
10 overhead squats

bar-weight: 60/40kg
MIMIMI

4 rounds for time:
400m Med ball run
10 Inch worm push up
10 Med ball clean
10 Inch worm push up
10 Med Ball sit up
10 Inch worm push up

mb-men:9kg
mb-woman:6kg
MIMIMI

4 rounds for time:
400m Med ball run
10 Inch worm push up
10 Med ball clean
10 Inch worm push up
10 Med Ball sit up
10 Inch worm push up

mb-men:9kg
mb-woman:6kg
The Lyon

5 rounds, each for time of:
7 squat cleans (75/50)
7 shoulder to overhead (75/50)
7 burpee chest to bar pull ups

Rest 2 min between rounds
10 rounds, completeng as many reps of each exercise as possible:

30 sec. T2B
Rest 30 sec.
30 sec. dips
Rest 30 sec.
30 sec. deadlifts
Rest 30 sec.
30 sec. HSPU
Rest 30 sec.
4 rounds for time
15 weighted sit ups (10/5)
30 thruster (30/20)
45 double unders
Double-Helen

3 rounds for time:
Run 800m
42 KB-swings (24/16)
24 pull ups
Double-Helen

3 rounds for time:
Run 800m
42 KB-swings (24/16)
24 pull ups
technique: bar muscle ups



AMRAP 12
5 overhead squats (60/42,5)
3 bar muscle ups



For max reps at each sation:
Tabata dumbbell shoulder press
Tabata weighted jumping lunges
Tabata ring dips
Tabata weighted lunges
Tabata dumbbel push press

(15/10 dumbbell)
(16/12 KB)
For max reps at each sation:
Tabata dumbbell shoulder press
Tabata weighted jumping lunges
Tabata ring dips
Tabata weighted lunges
Tabata dumbbel push press

(15/10 dumbbell)
(16/12 KB)
technique / strength:

snatch

10x 1-minute rounds of:
10 burpees over bar
Max reps of power snatches
5-5-5-5-5 Deadlift

15 min AMRAP
15 thruster (42,5/30)
15 pull up
400m run
EMOM 7
7 strict HSPU

5 RFT
7 squat snatch (60/40)
11 toes to bar
15 box jump
EMOM 10
5 thruster (60/40)
5 burpee over bar

10-15-20-15-10
HR push up
pull up
KB swing (32/24)
FOR TIME
21 overhead squat (60/40)
9 bar muscle up
15 overhead squat (60/40)
6 bar muscle up
9 overhead squat (60/40)
3 bar muscle up

EMOM 7
14 jumping lunges
7 burpee to bar
FOR TIME
21 overhead squat (60/40)
9 bar muscle up
15 overhead squat (60/40)
6 bar muscle up
9 overhead squat (60/40)
3 bar muscle up

EMOM 7
14 jumping lunges
7 burpee to bar
5-5-5-5-5
frontsquat

2 RFT
15 deadlift (60/40)
30 KB-snatch (24/16)
45 burpee over bar
30 KB-overhead squat (24/16)
15 hang clean & jerk (60/40)
5-5-5-5-5 benchpress

NANCY
5RFT
15 overhead squat (42,5/30)
400m run
5-5-5-5-5 benchpress

NANCY
5RFT
15 overhead squat (42,5/30)
400m run
5-5-5-5-5
shoulder press

AMRAP 17
30 wallball
50 sit up
100 double under
For Time:
40 cal Bike
30 T2B
20 Wall Balls (9/6)
10 Cleans (60/40)
5 MU
10 Cleans (60/40)
20 Wall Balls (9/6)
30 T2B
40 cal Bike
Skill: Pistols
WOD:
AMRAP 9 Min:
9 OHS (50/30)
18 KB Swings (24/16)
27 Sit-ups
EMOM 6 Min:
3 Man makers
1 Min Rest
EMOM 6 Min:
5 Pull-ups
10 Push-ups
15 Air Squats
Bei gutem Wetter Trimm-Dich-Pfad :-)
Es wird zirkuliert :-)
WOD:
AMRAP 20 Min:
5 HSPU
10 Burpees
15 cal Bike
20 Air Squats
25 DU
Strength: 5-5-5-3-3-3-1-1-1 Back Squats
WOD: 3 rft
5 strict weighted pull-ups
20 V-ups
400m run
Skill: Snatch
WOD:
EMOM 24 Min
Min 1: 10 Wall Balls (9/6)
Min 2: 5 Snatches (50/30)
Min 3: 10 Burpees over Bar
Min 4: Rest
Regionals Event 5
For time:
50 handstand push-ups
50 toes-to-bars
50-cal. bike
50 dumbbell box step-overs
50-ft. right-arm dumbbell overhead lunge
50-ft. left-arm dumbbell overhead lunge
Men: 70-lb. dumbbells, 24-in. box
Women: 50-lb. dumbbells, 20-in. box
strength
backsquat
5x5

Complete as many rounds as possible in 20 minutes of:
5 chest-to-bar pull-ups
10 wall-ball shots
15 kettlebell swings
strength
Pull up - PITT

3 rounds for time of:
25 deadlifts (100/70)
Bike 1,000 meters
"Bull"
2 Rounds For Time:
200 Double-unders
50 Overhead Squats (42/30)
50 Pull-ups
1 Mile Run
"Bull"
2 Rounds For Time:
200 Double-unders
50 Overhead Squats (42/30)
50 Pull-ups
1 Mile Run
Candy
5 rounds for time of:
20 pull-ups
40 push-ups
60 squats
For Time:
30, 20, 10
Hang Power Cleans (50 / 35)
Box Jumps (60 / 50)
For Time:
30, 20, 10
Hang Power Cleans (50 / 35)
Box Jumps (60 / 50)
in teams of 2:

A) find your 1RM squat clean

B) on weight to do
6.000/5.000 deadlifts
4.000/3.000 squat clean
100 T2B
(only one partner is working)
4 rounds for time:
10 one arm KB OHS
25 KB swings (24/16)
50 double unders
Chipper
100 air squats
75 wall balls
20 C2B pull ups
50 thruster (40/30)
30 pull ups
25 OHS (40/30)
40 ring rows
EMOM 10
e: 10 HSPU
o: 20 SDHP (20/15)
EMOM 10
e: 10 HSPU
o: 20 SDHP (20/15)
Kelly
5 rounds for time
400m run
30 box jumps
30 wall balls (9/6)
21-15-9
power cleans (60/45)
pull ups
21-15-9
power cleans (60/45)
pull ups
Partner WOD
150 squats - plank
50 push ups - squat Hold
125 sit ups - superman
75 burpees - V-sit
100 leg raises - glute bridge
50 pull ups - side plank



10-10-8-8-5-5-5-5-5 deadlifts
4 rounds for time
30 air squats
5 muscle ups
10 KB-snatch(24/16) each side
10 medball cleans
Handstand walk

PartnerWOD
5 rounds for time
400 run
10m handstand walk
Pull Up:5x max reps (120s rest)

10 min AMRAP
30 double under
15 power snatch (35/25)
(OpenWOD 14.1)
Frontsquat: 5-5-5-5-5

JT
21-15-9
handstand push up
ring dip
push up
Frontsquat: 5-5-5-5-5

JT
21-15-9
handstand push up
ring dip
push up
Deadlift: 5-5-5-5-5

21-15-9
hang squat clean (60/40)
ctb-pull up
for time
800m run
20 shoulder press (50/30)
800m run
20 push press (60/37,5)
800m run
20 push jerk (70/45)
for time
800m run
20 shoulder press (50/30)
800m run
20 push press (60/37,5)
800m run
20 push jerk (70/45)
"Tabata Something Much Else"
Tabata
C2B Pull-ups
Hand Release Push-ups
Straight Leg Sit-ups
Jumping Squats
Strength/technique
Press, push press, jerk

For time:
1 Mile Run
21 Ground to overhead(70/ 50)
800 Meter Run
21 Ground to overhead (70/ 50)
1 Mile Run
Freitag
For time:
100 KB-Swings (24/16)
90s Plank
80 Sit-Up
70 Burpee
60 Deadlift (60/40)
50 Push-up
40 Pull up
30 Floor Press (60/40)
20 Chin up
10 HSPU
Strength
PITT-Weighted Pull up

EMOM - 10 Minutes
5 Thrusters (95# / 65#)
Double-unders
Strength
Frontsquat
5-5-5-5-5

4 rounds for time
30 Kb-swings (32/24)
10 Sitting KB-Press (20/12)
10 Sitting KB-Press (20/12)
30 Wall Ball (9/6)
20 Burpee
Strength
Frontsquat
5-5-5-5-5

4 rounds for time
30 Kb-swings (32/24)
10 Sitting KB-Press (20/12)
10 Sitting KB-Press (20/12)
30 Wall Ball (9/6)
20 Burpee
DIVA
AMRAP 31
4 Deadlift (120/80)
15 Inchworm
9 V-Ups
26 Air squat
5-4-3-2-1
rope climbs
clean & jerks, increase weight

AMRAP 20

25 burpees
15 bodyweight back squats
Chipper

60 sit ups
50 T2B
40 medball sit ups
30 pull ups
20 strict pull ups
10 bar muscle ups
KURS MUSS HEUTE LEIDER ENTFALLEN!!!!
KURS MUSS HEUTE LEIDER ENTFALLEN!!!!
KURS MUSS HEUTE LEIDER ENTFALLEN!!!!
KURS MUSS HEUTE LEIDER ENTFALLEN!!!!
KURS MUSS HEUTE LEIDER ENTFALLEN!!!!
3 rft:
800m run
25 T2B
25 deadlifts (100/70)
3 rft:
800m run
25 T2B
25 deadlifts (100/70)
10x 1min rounds of:
3 thruster
60 yard shuttle sprint (5-10-15 yards)
max rep chest to bar pull ups

rest 2min between rounds

score = c2b pull ups
FOR TIME
10 hspu
12 toes2bar
14 pistols

8 hspu
10 toes2bar
12 pistols

6 hspu
8 toes2bar
12 pistols

4 hspu
6 toes2bar
8 pistols

2 hspu
4 toes2bar
6 pistols
WOD-ZEUS:
4rft:
5 hspu
15 pull up
25 push up
35 sit up
45 squat
2 min rest
PARTNER AMRAP
P1: bike for kcal
P2: 8 sumo deadlift high pull (40/25)
8 thruster (40/25)
8 toes to bar
partner change after each round
score: reps + kcal
EMOM 7
7 strict hspu

AMRAP 14
7 squat clean (80/50)
14 ctb pull up
EMOM 7
7 strict hspu

AMRAP 14
7 squat clean (80/50)
14 ctb pull up
2 rounds of
400m run
100m farmers carry
800m run
100m farmers carry
400m run
strength: 5-5-5-5-5 front squats
AMRAP 20
5 squat cleans (70/50)
3 bar muscle ups
21 turkish get ups right
50 KB swings
21 turkish get ups left
50 KB swings
21 turkish get ups right
50 KB swings
21 turkish get ups left
(24/16)
strength: PITT ring dips
AMRAP 10
3 burpee box jumps
3 deadlifts (100/70)
6 burpee box jumps
6 deadlifts
9 burpee box jumps
9 deadlifts
add 3 reps each round
50-40-30-20-10
wall balls (9/6)
double unders
sit ups
50-40-30-20-10
wall balls (9/6)
double unders
sit ups
technique: snatch
AMRAP 8
9 HSPU
6 burpees
3 snatches (60/40)
WOD
3 Rounds For Time:
400 Meter Run
15 Deadlifts (225# / 155#)
50 Double-unders
Strength
Backsquat
5-5-5-5-5

WOD
In teams of 2
For Time:
100 KB Swings (24/ 16)
90 Knees-to-elbows
80 Air Squats
70 Push-ups
70 Pull-ups
80 Walking Lunges
90 Sit-ups
100 Russian KB Swings (24/16)
Only one athlete can be working at a time.
Strength
Pull ups -PITT

WOD(Tabata)
Farmers walk
Weighted lunges
Man makers
Burpees
Wall walk
Strength
Pull ups -PITT

WOD(Tabata)
Farmers walk
Weighted lunges
Man makers
Burpees
Wall walk
WOD
„Fragmented Murph“
4rft
800m run
25 pull up
50 push up
75 air squat
strength/technique
Push Press
4-4-4-4

WOD
“Jack”
AMRAP 20
10 push presses(52/35)
10 kettlebell swings (24/16)
10 box jumps (60/50)
Partner WOD (1 works/1 rests)
for time:
80 burpee
70 deadlift
60 pull up
50 front squat
40 handstand pushup
30 clean&jerk

(@60/40)
5-5-5-5-5 strict press

3rft:
800m run
30 KB-Swing (@32/24)
20 ToesToBar
5-5-5-5-5 Frontsquat

17 min AMRAP
5 hang clean (@60/40)
10 burpee over bar
7 handstand push up
5-5-5-5-5 Deadlift

15 min AMRAP
21 thruster (42,5/30)
21 pull up
1 min rest
5-5-5-5-5 Deadlift

15 min AMRAP
21 thruster (42,5/30)
21 pull up
1 min rest
20min AMRAP
400m run
20 push up
30 sit up
40 squat
advanced:

for time:
9 overhead squat
1 bar muscle up
8 overhead squat
2 bar muscle up
…
1 overhead squat
9 bar muscle up

(@60/40)
Regi's Freelethics WOD ;-)
for time:
20 thruster
20 SDHP
20 push jerks
20 OHS
20 front squats

(42,5/30)
AMRAP 8

3 HSPU
3 cleans (85/55)
6 HSPU
6 cleans (85/55)
9 HSPU
9 cleans (85/55)
---
21-15-9-15-21
deadlifts (100/70)
burpees over bar
21-15-9-15-21
deadlifts (100/70)
burpees over bar

front squats 3-3-3 reps
thruster 3-3-3 reps
push jerks 3-3-3 reps
Fight Gone Bad

4 rounds:
1 min pull ups
1 min push ups
1 min sit ups
1 min box jumps
1 min rest

score = total reps
Fight Gone Bad

4 rounds:
1 min pull ups
1 min push ups
1 min sit ups
1 min box jumps
1 min rest

score = total reps
AMRAP 20

10 power snatches (40/30)
20 T2B
30 double unders
4 rounds for time:

400m run
10 L-Pull ups
20 push ups
30 sit ups
40 squats
3 rounds for time:
400m run
12 heavy deadlifts
21 KB-strict press (l)
21 KB-strict press (r)
7-7-7-7-7 backsquat

5RFT
10 overhead sqaut (50/30)
10 burpee over bar
5 squat snatch (50/30)
5 strict pull up
5x5 OHS

100 Double Under
25 Pull Ups
25 Overhead Lunging Steps (20/15)
25 Toes2Bar
25 Thruster (20/15)
25 Toes2Bar
25 Overhead Lunging Steps
25 Pull Ups
100 Double Under
21-15-9-6-3
frontsquat(60/40)
burpee over bar
handstand push up
21-15-9-6-3
frontsquat(60/40)
burpee over bar
handstand push up
3 rounds for time:
20 Pull Ups
30 Toes2bar
40 Burpees
800m run
PartnerWOD:
50-40-30-20-10
KB-swing
thruster (40/25)
Box jumps
PartnerWOD:
50-40-30-20-10
KB-swing
thruster (40/25)
Box jumps
5rft
10 KB OH-squat (r)
10 KB OH-squat (l)
400m run

@24/16
Angie

100 pull ups
100 push ups
100 sit ups
100 squats
Kelly

5 rft:
run 400m
30 box jumps (24/20 inch)
30 wall balls (9/6)
Elizabeth

21-15-9
clean (60/42,5)
ring dip
Annie

50-40-30-20-10
DU's
sit ups
Annie

50-40-30-20-10
DU's
sit ups
technique: snatch

Isabel
for time:
30 snatches (60/42,5)
Nancy

5rft:
run 400m
15 overheadsquats 42,5/30
Nancy

5rft:
run 400m
15 overheadsquats 42,5/30
Mary
AMRAP 20
5 HSPU
10 pistol
15 pull up
Achtung, dieser Kurs findet nicht statt!!!!
Achtung, dieser Kurs findet nicht statt!!!!
Fran
21-15-9
Thruster(42/30)
Pull up
Fran
21-15-9
Thruster(42/30)
Pull up
strength
Weighted dips (PITT)
5-5-5-5-5

5 rounds for time of:
30 kettlebell swings
30 burpees
30 v-up
strength
(weighted) pull up (PITT)

WOD
EMOM 17
5x sumo deadlift high pull (50/35)
4x push-press (50/35)
3x front Squats (50/35)
strength
(weighted) pull up (PITT)

WOD
EMOM 17
5x sumo deadlift high pull (50/35)
4x push-press (50/35)
3x front Squats (50/35)
strength/technique
oh-squat
3-3-3-3

WOD
Tabata This!
Tabata Row/DU
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Partner AMRAP

1: run 400
2: 3 HSPU / 9 wall balls / 27 double unders
For time:
30 overhead walking lunges
30 knees-to-elbows
30 sit-ups
90 double unders
30 sit-ups
30 knees-to-elbows
30 overhead walking lunges

Men: Lunge with 20kg plate
Women: Lunge with 10k. plate


PITT: dips


10-9-8-7-….-1
1-2-3-4-….-10
deadlifts (100/70)
burpees over bar

technique:
snatch


5-4-3-2
snatch balance


21-15-9 reps for time of:
Snatches (50/35)
Box jumps

technique:
snatch


5-4-3-2
snatch balance


21-15-9 reps for time of:
Snatches (50/35)
Box jumps
3 rounds for time of:
21-cal. bike sprint
12 handstand push-ups
3 rope climbs, 15-ft. rope

50-40-30-20-10 rep rounds of:
Wall ball shots (9/6)
medball sit ups
kettlebell swings (24/16)

50-40-30-20-10 rep rounds of:
Wall ball shots (9/6)
medball sit ups
kettlebell swings (24/16)
For max reps at each station:

Tabata C2B pull ups
rest 1 min
Tabata sit ups
rest 1 min
Tabata seated shoulder press (35/25)
rest 1 min
tabata hip extention
rest 1 min
Tabata back squats (35/25)
5 rounds:
10 burpees
20 box jumps
30 pushups
40 squats
50 lunges
5-5-5-5-5 benchpress

NANCY
5RFT
15 overhead squat (42,5/30)
400m run
EMOM 10
5 thruster (60/40)
5 burpee over bar

10-15-20-15-10
HR push up
pull up
KB swing (32/24)
7-7-7-7-7
deadlift

FOR TIME
21 overhead squat (60/40)
9 bar muscle up
15 overhead squat (60/40)
6 bar muscle up
9 overhead squat (60/40)
3 bar muscle up

EMOM 7
14 jumping lunges
7 burpee to bar
7-7-7-7-7
deadlift

FOR TIME
21 overhead squat (60/40)
9 bar muscle up
15 overhead squat (60/40)
6 bar muscle up
9 overhead squat (60/40)
3 bar muscle up

EMOM 7
14 jumping lunges
7 burpee to bar
9-8-7-6-5
frontsquat

2 RFT
15 deadlift (60/40)
30 KB-snatch (24/16)
45 burpee over bar
30 KB-overhead squat (24/16)
15 hang clean & jerk (60/40)
EMOM 7
7 strict HSPU

5 RFT
7 squat snatch (60/40)
11 toes to bar
15 box jump
EMOM 7
7 strict HSPU

5 RFT
7 squat snatch (60/40)
11 toes to bar
15 box jump
5-5-5-5-5
shoulder press

AMRAP 17
30 wallball
50 sit up
100 double under
Partner-Chipper

Only one partner can work at a time - break up workload as required

60 Box jumps
60 dips
50 pull ups
100 walking lunges
100 double unders
800m run - together
For time:
4-8-16-32-64 push up
4-8-16-32-64 air squat
shuttle sprint
6 rounds for time:
1x deadlift 140/85 kg
2x ring muscle-up
3x squat clean 80/50 kg
4x handstand push-up
strength
Pull up (PITT)

WOD1
Rebecca
Max rounds in 8 minutes:
20x Double unders
10x Burpees

WOD2
"Kettlebell Hell"
4 ROUNDS:
1:00 MAX KB SWINGS (24/16)
1:00 MAX PLANK HOLD
*NO REST B/W ROUNDS.
strength
Pull up (PITT)

WOD1
Rebecca
Max rounds in 8 minutes:
20x Double unders
10x Burpees

WOD2
"Kettlebell Hell"
4 ROUNDS:
1:00 MAX KB SWINGS (24/16)
1:00 MAX PLANK HOLD
*NO REST B/W ROUNDS.
strength
backsquat(increase weight)
8-7-6-5-4

Every 1 min for 15 mins, alternating between:
1) 9 Strict Handstand Push-ups
2) 12 Toes-to-bars
3) 15 Burpees
strength
Strict Press
6-6-6-6-6

21-15-9
Pull ups
Box jumps
Hand release push ups
strength
Strict Press
6-6-6-6-6

21-15-9
Pull ups
Box jumps
Hand release push ups
Buy in: 100 DU

10rounds:
10 inch worm push ups
10 power snatch (70/40)

Sell out: 100 DU



3 rounds for time of:
1.600m bike
25 toes-to-bars
25 deadlifts (100/70)
skill: HSPU/
free standing HSPU





For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings (24/16)
60 Sit-ups
70 Burpees
strength:
snatch balance
3-3-3-3-3



AMRAP 12:
20 medball sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges
(28/20)
strength:
snatch balance
3-3-3-3-3



AMRAP 12:
20 medball sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges
(28/20)
"Fight Gone Bad"

Three rounds of:

1 min Wall-ball, 9/6

1 min Sumo deadlift high-pull (35/25)

1 min Box Jumps

1 min Push-press (35/25)

1 min Bike (Calories)

Rest one minute


score = reps
technique:
C&J




"Gwen"
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets

score = weight
technique:
C&J




"Gwen"
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets

score = weight
strength:
5-5-5-5-5 bench press



AMRAP 9:
20 medball clean (9/6)
50 DU’s
AMRAP
7 wall balls (9/6)
1 Bahn walking lunges
7 pull ups
1 Bahn walking lunges
7min EMOM:
10 sdhp (42,5/ 30)

16 min AMRAP
6 hspu
12 pull up
24 KB-swing
5-5-5-5-5 back squat

40-30-20-10
burpee to bar
box jump
‘strict’ sit up
for time
9 squat snatch (60/40)
45 toes to bar
6 squat snatch (60/40)
30 toes to bar
3 squat snatch (60/40)
15 toes to bar
for time
9 squat snatch (60/40)
45 toes to bar
6 squat snatch (60/40)
30 toes to bar
3 squat snatch (60/40)
15 toes to bar
5-5-5-5-5 deadlift

21-15-9-15-21
thruster (42,5/30)
pull up
7min EMOM:
8 overhead squat (60/35)

16 min AMRAP
8 ring dips
16 pistols
32 double unders
7min EMOM:
8 overhead squat (60/35)

16 min AMRAP
8 ring dips
16 pistols
32 double unders
5-5-5-5-5 strict press

men: 20-15-10-5
women: 16-12-8-4
frontsquat (60/40)
ctb pull up
Partner WOD
100 squats / squat hold
50 push ups / plank
100 sit ups / V-sit
50 burpees / hips up
100 leg raises / superman
50 push ups / bridge hold
-> 200 high jumps together
strength
Dips-PITT

14.4
For As Long As Possible
From 0:00-3:00, 2 rounds of:
10 Overhead Squats (95/65 lb)
10 Chest-to-Bar Pull-Ups

From 3:00-6:00, 2 rounds of:
12 Overhead Squats (95/65 lb)
12 Chest-to-Bar Pull-Ups

From 6:00-9:00, 2 rounds of:
14 Overhead Squats (95/65 lb)
14 Chest-to-Bar Pull-Ups

Follow the pattern until you fail to complete both rounds.
Ship
9 rounds
7x Squat clean (85/50) 
8x Burpee box jumps (60/50)
Mel
5rft
15 pull up
15 air squat
15 box jump
15 DU
15 push up
strength
chin up-PITT

AMRAP 12
1x Bar muscle-up
2x Handstand push-ups
3x Pistols
Add 1 rep to all movements each successive round.
strength
chin up-PITT

AMRAP 12
1x Bar muscle-up
2x Handstand push-ups
3x Pistols
Add 1 rep to all movements each successive round.
Bear On A Ladder
10 rounds
1-2-3-...-8-9-10x reps of
Squat clean (60/40)
Thruster
Back squat
Push press
strength
frontsquat
5-5-5-5-5

EMOM 14
5(clapping) push up
3 Burpee
5 v-up
strength
frontsquat
5-5-5-5-5

EMOM 14
5(clapping) push up
3 Burpee
5 v-up
strength/technique
push press
3-3-3

17.5
10 rounds for time of:
9 thrusters, (42/30)
35 double-unders
buy in: 50 jumping lunges

then 5 rounds of:
10 pull ups
20 push ups
30 squats

buy out: 50 burpees

back squats
3-3-3-3-3






18.0
21-15-9
dumbbell snatches
burpee over dumbbell (24/16)

pull ups
PITT






50-40-30-20-10
wall balls (9/6)
push ups
sit ups

bench press
5-5-5-5-5






21-15-9
deadlifts (140/90)
ring dips
technique: kipping pull up - extra für Gudrun :-) -
oder
Kraft: pull ups PITT Satz

Partner WOD

AMRAP
1: bike
2: 1 Bahn bear crawl walk
30 squats
1 Bahn crab walk
10 burpees

HSPU progression







EMOM 15

4 squat clean (ca. 65% 1RM)
8 HSPU
12 box jumps

HSPU progression







EMOM 15

4 squat clean (ca. 65% 1RM)
8 HSPU
12 box jumps

sumo deadlifts
4-4-4-4






AMRAP 12
3 KB swings (24/20)
3 pull ups
3 burpees
6 KB swings
6 pull ups
6 burpees
9 KB swings
9 pull ups
9 burpees
…


„Coe“
10 rounds of
10 thruster (42,5/30)
10 ring push ups



post-WOD
30 evil wheels

„Coe“
10 rounds of
10 thruster (42,5/30)
10 ring push ups



post-WOD
30 evil wheels

overhead squats
5-5-5-5-5






AMRAP 15

30 DU’s
15 squat
snatches 
 (35/20)
30 DU’s
15 medball sit ups
(9/6)
in teams of 2 - u go, i go:
100 double unders
90 air squats
80 sit ups
70 push ups
60 ring rows
50 double unders
40 lunges
30 leg raises
20 burpees
10 HSPU
3 rounds for time
20 ctb-pullup
30 toes-to-bar
40 burpee
100 DU
4 rounds for time
30 air squats
5 muscle ups
10 KB-snatch(24/16) each side
10 medball cleans
5-5-5-5-5 deadlift

20 min AMRAP
5 ctb pull up
10 ring dips
15 overhead-squat (42,5/30)
10 rft:
50 jumping jacks
15 pull ups
30 squats
30 sec. sprint
Partner WOD
2-4-6-8-10-12-10-8-6-4-2
handstand push up
back squat (80/60)
(synchronised)
Partner WOD
2-4-6-8-10-12-10-8-6-4-2
handstand push up
back squat (80/60)
(synchronised)
Standweitsprung

FrantasyLand
for time
21-15-9: thruster/pull-up (40/20)
15-12-9: thruster/ctb pull-up (50/25)
12-9-6: thruster/mar mu (60/30)

time cap:
2x Rich Froning Time = 30 min
backsquat 5-5-5-5-5

10 min AMRAP
40 squat
35 sit up
30 push up
25 pull up
20 pistols
15 toes to bar
10 hspu
5 ctb pull up
1000 muscle up
backsquat 5-5-5-5-5

10 min AMRAP
40 squat
35 sit up
30 push up
25 pull up
20 pistols
15 toes to bar
10 hspu
5 ctb pull up
1000 muscle up
Strict T2B/K2E: 8x max reps

14 min AMRAP
10 shoulder to overhead
20 burpee over bar
30 squats
Tabata
Farmers walk
Active Hang
Oh-lunge-walk with one kb (alternating)
Wall walk
Standing russian twist with plate
Strength
Oh squat
5-3-3-1-1-1

5 rounds
12x Thruster (60/35)
12x pull-ups
12x V-ups
Strength
Strict press
6-6-6-6-6


20 rounds
20-19-18-...-3-2-1x Burpees
Shuttle run
3 rounds for time:
100 jumping jacks
10 burpees
15 push ups
20 squats
100 single unders
10 pull ups
15 tricep dips
20 sit ups
100 sec. plank
Strength
Pull up
5-5-5-5-5

AMRAP 27
3 HSPU
6 Pull up
12 Push up
24 kb-swings (24/16)
48 backsquat (40/25)
Strength
Pull up
5-5-5-5-5

AMRAP 27
3 HSPU
6 Pull up
12 Push up
24 kb-swings (24/16)
48 backsquat (40/25)
Strength
Deadlift
4-4-4-4

WOD
21-15-9 reps for time of:
Push presses
Power cleans

w: 35
m: 60
5 rft
20 alternating lunges with kb (2x 20/12)
15 Burpee
10 Wall ball(9/6)
5 clapping push up
5 rft
20 alternating lunges with kb (2x 20/12)
15 Burpee
10 Wall ball(9/6)
5 clapping push up
strength
frontsquat
8-8-8-8-8

wod
amrap 25
10 deadlift (100/60)
10 strict pull up
15 kb swing (24/16)
15 box jump (60/50)
8 kb-push-press (2x 20/12)

skill:
DU



WOD:
42-30-18
double unders
wall balls (9/6)
medball- sit-ups (9/6)
skill:
DU



WOD:
42-30-18
double unders
wall balls (9/6)
medball- sit-ups (9/6)
strength:
pull ups PITT



WOD:
On a 12-minute clock, 4 rounds of:
1 minute of
1.5-pood kettlebell snatches
1 minute of sit-ups
1 minute of lunges
EMOM 6
2 push press
3 push jerk


WOD:
AMRAP 15:
800m bike sprint
10 push presses (70/50)
45 sec. plank hold
muscle up progression
PARTNER WOD

AMRAP
10-15-20-25-30-...
burpees
pull ups
squats
jumping jacks
strength:
backsquat
3-3-3


WOD:
21-15-9 reps for time of:
Deadlifts (140/90)
Box jumps (70/60cm)
strength:
backsquat
3-3-3


WOD:
21-15-9 reps for time of:
Deadlifts (140/90)
Box jumps (70/60cm)
EMOM
3 deadlifts
2 power clean
1 push jerk

WOD:
5 rounds for time of:
1km bike sprint
7 (L-) pull-ups
4 clean and jerks (85/57,5)
XFit Total

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

(jeweils max. 15min)
XFit Total

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

(jeweils max. 15min)
skill:
knees-to-elbows


WOD:
3 rounds for time of:
60 squats
30 knees-to-elbows
30 ring push-ups

STRNGTH:
8 min EMOM: 5 pull up

WOD:
for time:
10 single-leg squats, alternating
10-yard handstand walk
20 single-leg squats, alternating
20-yard handstand walk
30 single-leg squats, alternating
30-yard handstand walk
40 single-leg squats, alternating
40-yard handstand walk

(scaled version: https://crossfit.com/workout/2018/01/04#/comments)
STRENGTH:
10min EMOM: 10 thruster (40/20)

WOD:
10 min AMRAP:
50 double under
30 jumping lunges
10 KB-snatch
STRENGTH:
5-5-5-5-5 frontsquat

PARTNER WOD (one works - one rests)
for time:
100 burpee
80 KB swing (32/24)
60 back squat (60/40)
40 ctb pull up
20 snatch (60/40)
WOD-ZEUS:
4rft:
5 hspu
15 pull up
25 push up
35 sit up
45 squat
2 min rest
WOD-ZEUS:
4rft:
5 hspu
15 pull up
25 push up
35 sit up
45 squat
2 min rest
STRENGTH
5-5-5-5-5 shoulder press

WOD:
15min AMRAP:
60 double under
30 air squats
10 deadlift (100/60)
STRNGTH:
8 min EMOM: 5 ring dip

WOD:
1-2-3-4-5-6-7-8-9-8-7-6-5-4-3-2-1
ctb pull up
burpee
goblet squat (32/24)
STRNGTH:
8 min EMOM: 5 ring dip

WOD:
1-2-3-4-5-6-7-8-9-8-7-6-5-4-3-2-1
ctb pull up
burpee
goblet squat (32/24)
WOD:
5rft:
5 squat snatch
10 toes to bar
15 deadlift
20 push up
25 air squat
1 min rest

(m: 60 f: 30)
Fuzzy Angie
10rft
5 pull ups
10 push ups
15 sit ups
20 squats
strength
Deadlift
5-5-5-5-5

wod
Pharaoh's Pyramids
19 rounds(1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1x reps)
Handstand push-ups
Burpees
Box jump (60/50)
strength
Strict press
8-8-8-8

wod
Pain Train
4 rounds
10x Deadlift (100/60)
10x Wall ball (9/6)
10x KB swings (32/24)
10x MB sit-ups
10x Power clean (60/35)
strength
Strict press
8-8-8-8

wod
Pain Train
4 rounds
10x Deadlift (100/60)
10x Wall ball (9/6)
10x KB swings (32/24)
10x MB sit-ups
10x Power clean (60/35)
strength
backsquat
10-10-10-10

wod
5 rounds
5x Hang squat clean (70/40)
10x Ring pull-ups
15x Dips
Rest 2 minutes
!!!ACHTUNG!!!

Der Kurs findet nicht statt !!!
!!!ACHTUNG!!!

Der Kurs findet nicht statt !!!
AMRAP 20

1 Bahn overhead walking lunge (42,5/30)
8 burpees
1 Bahn overhead walking lunge
8 push ups

25 Walking lunge steps
20 Pull-ups
50 Box jumps
20 DU
25 Ring dips
20 Knees to elbows
30 Kettlebell swings (32/24)
30 Sit-ups
20 Hang squat cleans, (16/8 KB / DB)
25 Back extensions
30 Wall balls (9/6)
3 Rope climb ascents
!!! MUSS HEUTE LEIDER AUSFALLEN !!!
!!! MUSS HEUTE LEIDER AUSFALLEN !!!
!!! MUSS HEUTE LEIDER AUSFALLEN !!!
!!! MUSS HEUTE LEIDER AUSFALLEN !!!
!!! MUSS HEUTE LEIDER AUSFALLEN !!!
!!! MUSS HEUTE LEIDER AUSFALLEN !!!
!!! MUSS HEUTE LEIDER AUSFALLEN !!!
!!! MUSS HEUTE LEIDER AUSFALLEN !!!
back squats
3-3-2-2-2-1-1-1-1



30-20-10 reps for time of:

GHD sit-ups (medball sit ups 9/6)
Toes-to-bars
Wall-balls (9/6)
back squats
3-3-2-2-2-1-1-1-1



30-20-10 reps for time of:

GHD sit-ups (medball sit ups 9/6)
Toes-to-bars
Wall-balls (9/6)
AMRAP 10:
3 HSPU
3 cleans (85/60)
6 HSPU
3 cleans
9 HSPU
3 cleans
12 HSPU
6 cleans
15 HSPU
6 cleans
18 HSPU
6 cleans
21 HSPU
9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Complete as many rounds as possible in 15 minutes of:

25 pull-ups
60/50-calorie bike
100 overhead squats
50 box jumps
25 pull-ups
Complete as many rounds as possible in 15 minutes of:

25 pull-ups
60/50-calorie bike
100 overhead squats
50 box jumps
25 pull-ups
bench press
5-5-5-5-5



50-40-30-20-10 reps for time of:
1.5-pood kettlebell swings
Sit-ups
7 rounds

7 burpees
7 squats
7 T2B
7 push ups
7 box jumps
7 pull ups
7 jumping jacks
30 Toes To Bar
30 Overhead Squat (42,5/30)
30 Push Up
30 Thruster (42,5/30)
30 Pull Up
30 Sumo Deadlift Highpull (42,5/30)
30 Burpee
HEUTE ENTFÄLLT LEIDER DER KURS!!!
5x5 Shoulder Press

7 rounds
15x Sumo deadlift high pull (95#/65#)
10x Burpees
Hang from a pullup bar for 6 minutes.
Each time you drop from the bar, perform:

40 air squats
30 sit ups
20 push ups
10x Wall ball (20#/14#)
10x Burpees
Every 2 minutes stop whatever you are doing and do a 50 foot bear crawl, then resume circuit.
21-18-15-12–9-6-3
thruster (42,5/30)
burpee over bar
21-18-15-12-9-6-3 reps
Squat clean (95#)
Burpee
Deadlift (185#)
Box jump
21-18-15-12-9-6-3 reps
Squat clean (95#)
Burpee
Deadlift (185#)
Box jump
30 min EMOM
5 pull up
10 push up
15 squat
"Dirty 30"
For Time:
30 Box Jumps (60/ 50)
30 Jumping Pull-ups
30 KB Swings (24/ 16)
30 Walking Lunges
30 Knees-to-elbows
30 Push Presses (20/15)
30 Back Extensions
30 Wall Ball Shots (9/ 6)
30 Burpees
30 Double-unders
Swolar Bear
4 rounds
10x Deadlift (100/60)
10x Strict pull-up
15x Kettlebell swing (24/16)
15x Box jump (60/50)
8x Push press (60/40)
For time
100x Squats
90x Double unders
80x Push-ups
70x Sit-ups
60x Jumping pull-ups
50x KB swings (53#/36#)
40x back extensions
30x Box jumps (24/20 inch)
20x Deadlifts (225#/135#)
10x Burpees
For time
100x Squats
90x Double unders
80x Push-ups
70x Sit-ups
60x Jumping pull-ups
50x KB swings (53#/36#)
40x back extensions
30x Box jumps (24/20 inch)
20x Deadlifts (225#/135#)
10x Burpees
strength
OH-Squat
5-3-3-1-1-1

WOD
11.5 20 minute AMRAP of:
5 Power cleans (65/45)
10 Toes to bar
15 Wall balls (9/6) 
strength
dips
PITT

WOD
(Un)lucky 7’s
7 rounds
7x Squat cleans (60/40)
7x Burpees
7x Pull-ups
strength
dips
PITT

WOD
(Un)lucky 7’s
7 rounds
7x Squat cleans (60/40)
7x Burpees
7x Pull-ups
Team-WOD
20 Minuten Zeit
70 Jumping Squats
70 Pushups
70 Jackknives links/rechts
70 Pushup2Plank
70 Jumping Lunges
MAX Pullups
strength
frontsquat
8-8-8-8

13.2 AMRAP 10
52/35 Shoulder to overhead, 5 reps
52/35 Deadlift, 10 reps
15 Box jumps, (60/50)

„100 Proof“

Teams of 3:

70/50 cal. bike
100 box jump over
100 thruster
100 pull ups
100 thruster
100 box jump over
70/50 cal. bike
„ab-challenge“

5 rounds of
10 hollow rocks
10 V-ups
10 tuck ins
10s hollow hold
1 min rest

WOD

EMOM 15

1. 15 wall balls
2. 35 DU’s
3. 15 push ups
technique:

rope climbs






WOD

for time

21 thruster
3 rope climbs
15 thruster
2 rope climbs
9 thruster
1 rope climb
!!!! Achtung !!!!

Der Gymnastics-Kurs muss heute leider ausfallen!

!!!! Achtung !!!!
strength:
3-3-3-3-3
back squat






WOD

10-9-8-7-6-….-1

deadlift (100/70)
dips
strength:
3-3-3-3-3
back squat






WOD

10-9-8-7-6-….-1

deadlift (100/70)
dips
EMOM 10

20sec AMRAP
strict pull ups





WOD

4 rounds for time

27/21 cal. bike
21 KB swings
(24/16)
15 KB goblet squats
(24/16)
technique:
squat snatch







WOD

3 rounds for time

10 squat snatch
(60/40)
20 burpees
technique:
squat snatch







WOD

3 rounds for time

10 squat snatch
(60/40)
20 burpees
strength:
5-5-5-5-5
strict press






WOD

7min AMRAP

3 cleans (100/70)
5 box jumps (70/60)
AMRAP 20min
15 air squats
10 push ups
5 pull ups
30 sec. plank
21-15-9
bike (calories)
Sumo deadlift high pull (40/25)
Medicine ball clean (9/6)
Thruster (40/25)
Wall-ball (9/6)
Burpees
strength
Backsquat
9-9-9-9

WOD
Max rounds in 20 minutes
1x Bear complex (45/30)
3 rounds of Cindy
30x Double unders


The Spice Must Flow
For time
10x Push-press (1/2 bw)
25x Push-ups
15x Hang power clean (3/4 bw)
25x Pull-ups
20x Back squats (bw)
25x Sit-ups
25x Deadlift (1.5x bw)
25x Box jumps (70/60)
Bike (2x your age in calories)
"Go hard or go home" WOD
FBK
For time
50x Walking lunge steps
20x Clean & jerk (60/40)
30x Ring dips
25x Wall ball (9/6)
30x Sit-ups
30x KB swings (24/16)
75x Double-unders
FBK
For time
50x Walking lunge steps
20x Clean & jerk (60/40)
30x Ring dips
25x Wall ball (9/6)
30x Sit-ups
30x KB swings (24/16)
75x Double-unders
Bull
2 rounds
200x Double unders
50x Overhead squat (60/40)
50x Pull-ups
1 km bike
Frontsquat
6-6-6-6

MindFuzz
For time
Set barbell weight at 50/30
10x Clean & jerk
10x Power snatch
10x Thrusters
25x Deadlift
25x Floor wipers
25x Deadlift
10x Thrusters
10x Power snatch
10x Clean & jerk
Frontsquat
6-6-6-6

MindFuzz
For time
Set barbell weight at 50/30
10x Clean & jerk
10x Power snatch
10x Thrusters
25x Deadlift
25x Floor wipers
25x Deadlift
10x Thrusters
10x Power snatch
10x Clean & jerk

Tabata something else...
FOR TIME
Diane (deadlift/hspu)
3min rest
Elisabeth (clean/ring dip)
3min rest
Fran (thruster/pull-up)
7-7-7-7-7 backsquat

5RFT
10 overhead sqaut (50/30)
10 burpee over bar
5 squat snatch (50/30)
5 strict pull up
FOR TIME
256 double unders
128 air squat
64 push up
32 pull up
16 hand stand push up
8 toes to bar
4 kipping muscle up
2 min handstand hold
Ring muscle up progression (extra für Robert - wehe du kommst nicht!)

Wod: Annie :-)
STRENGTH:
7-7-7-7-7 deadlift

JT: 21-15-9
handstand push up
ring dip
push up
STRENGTH:
7-7-7-7-7 deadlift

JT: 21-15-9
handstand push up
ring dip
push up
PARTNER AMRAP
P1: bike for kcal
P2: 8 sumo deadlift high pull (40/25)
8 thruster (40/25)
8 toes to bar
partner change after each round
score: reps + kcal
FOR TIME
80 wall ball
70 sit up
60 burpee over bar
50 pull up
40 deadlift (60/40)
30 Kb-swing
20 clean (60/40)
10 muscle up
FOR TIME
80 wall ball
70 sit up
60 burpee over bar
50 pull up
40 deadlift (60/40)
30 Kb-swing
20 clean (60/40)
10 muscle up
DT: 5rft
12 deadlift
9 hang power clean
6 push jerk
(m: 70kg w: )
3 rounds for time:

40 lunges
30 sit ups
20 Push ups
10 pull ups
1 HSPU
each round:
From 0:00-3:00,
run 400 meters then do pull-ups
    Rest 1 minute
From 4:00-7:00,
run 400 meters then do clean and jerks
(72,5/50)
    Rest 1 minute
From 8:00-11:00,
run 400 meters then do pull-ups
    Rest 1 minute
From 12:00-15:00,
run 400 meters then do clean and jerks

60 pistols, alternating
50 wall-balls (9/6)
40 box jumps
30 deadlifts (82,5/60)
20 ring dips
10 front squats (82,5/60)
AMRAP 16min

1: 400m run
2: 3 HSPU / 9 wall balls / 27 DUs
AMRAP 16min

1: cal. bike sprint
2: 3 HSPU / 9 wall balls / 27 DUs
technique: bear complex (7x unbroken)
1 power clean
1 front squat
1 push press
1 back squat
1 push press

15-12-9 reps for time of:
power cleans (60/42,5)
thrusters (60/42,5)
technique: bear complex (7x unbroken)
1 power clean
1 front squat
1 push press
1 back squat
1 push press

15-12-9 reps for time of:
power cleans (60/42,5)
thrusters (60/42,5)
deadlifts 7x7

5 rounds for time of:
60-second L-sit hold
30-cal. bike sprints
5 rounds for time of:
25 kettlebell swings (32/24)
25 sit-ups
25 back extensions
25 knees-to-elbows
25 kettlebell swings (32/24)
5 rounds for time of:
25 kettlebell swings (32/24)
25 sit-ups
25 back extensions
25 knees-to-elbows
25 kettlebell swings (32/24)
bench press 5x5

AMRAP 20min:
15 burpees
30 calorie bike sprints
3-player WOD
For time:
300kcal bike
90 hang squat clean (60/40)
300 DU
90 hang snatch (40/25)
300 box jump (60/50)
90 push press (40/25)
300 wall ball (9/6)

One athlete working at a time,
finish one station before moving on to next. 
Each player must contribute equally to each station.
Krypto6924
10rft
10 burpee
25 air squat
25 push up
10 pull up
10 ring dip
25 sit up
strength
Pull up - PITT


WOD
AMRAP 30
100 DU
50kcal Bike
25 Burpee
strength/technique
EMOM 10
2 heavy squat snatch


WOD
Tabata this!
Row(DU)
Squat
Pull-up
Push-up
Sit-up
strength/technique
EMOM 10
2 heavy squat snatch


WOD
Tabata this!
Row(DU)
Squat
Pull-up
Push-up
Sit-up
strength
strict press
5x5


WOD
AMRAP 21
1 deadlift (120/80)
10 pull up
10 box jump
10 kb swing (32/24)