WOD 22.10.

Mo 22.10 Warm-Up Run 400m Test: 2min max Push up 2min max sit up 2 er Teams: 1er zählt der andere arbeitet. Strength Front Squats 6-6-6 CrossFit Workout 6 min AMRAP: 30 Double Unders 3 Power Cleans 85/60 – rest 4 minutes – 6 AMRAP…

WOD 20.10.

Sa 20.10 3 Rounds 8 Power Cleans  60/40 8 Frontsquats     60/40 16 Burpees         60/40 then „Blake” 4 Rounds For Time of: 30 m Walking Lunge with Plate Overhead 30 Box Jumps 20 Wall Balls 10 Handstand Push-Ups

WOD 18.10

Do 18.10 Strength: Squat Clean 5-3-1 CrossFit Workout For time: 600m Run 15 Wallballs 10 Bar Muscle Ups 400m Run 30 Wallballs 20 Chest-to-Bar Pullups 200m Run 45 Wallballs 30 Pullups Time Cap: 16 Minutes

WOD 16.10.

Di 16.10 Strength Back Squat 3-3-3-3-3-3 CrossFit Workout For time: 30/20 Cal Air-Bike /Row 30 Dumbbell Power Cleans 30/20 Cal Air-Bike / Row 30 Dumbbell Shoulder-to-Overhead 30/20 Cal Air-Bike /Row 30 Dumbbell Front Squats Time Cap: 20 Minutes

WOD 15.10.

Mo 15.10 Warm Up: Coaches Choice Single-dumbbell overhead squat 5-5-5-5-5 reps Bench press 3-3-3-3-3 reps Chin Up   10-10-10-10-10  ( Beginners 20×1 Rep) 5 attempts at a max set of triple/double -unders 10  x  30 m Sprints