WODs
Die kommenden Workouts
Woche vom 19.05. - 25.05.2025
Mo, 19.05.2025
CrossFit
Strength
Touch and Go Power Snatch
5x3
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Conditioning
4 Rounds (TC: 12')
10 DB Squat Cleans
10 DB Push Ups (hand on DBs)
10 Chest to Bar Pull Ups
Scaled: 7/10kg - banded
Rx: 15/22,5kg
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Extra
4 Rounds
3 Wall Walk
30s rest
Bootcamp
6' AMRAP Core
20/20 Plank Jacks
20 Sit Ups
20/20 Mt Climbers
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90" Rest
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6x 45"/15"
Push up followed by 2 Hip taps
KB Front squats
Bicycle crunches
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90" Rest
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6' AMRAP Condi
10 Up Downs
10 Cal Row
10/10 Hop Overs
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90" Rest
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6x 45"/15"
Ring Rows followed by 2 Hip taps
KB Front squats
Bicycle crunches
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*start at different stations
*total 28.5min
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Extra
4 Rounds
3 Wall Walk
30s rest
Mi, 21.05.2025
CrossFit
Strength
4x12 Back Squat
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Conditioning
For Time (TC: 15')
1250/1500m Row
40 Alternating Pistols
20 Hang Cleans
Scaled: assisted pistols or x3 airsquats - 35/50kg
Rx: 50/85kg
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Extra
For Time
15-10-5
Strict HSPU (pike ups or use mats)
Toes to Bar (knee raises AHAP)
Bootcamp
Strength Cycle week 4 of 4
4-5 rounds of 8 reps
Barbell Deadlift (lower body)
Barbell Floor Press (push)
Barbell Bent over Rows (pull)
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Teams of 2 (TC 12')
E2MOM 200m Run together
1500 SU
*After every 200m run both do SU, keep counting and work towards the 1,5K SU.
Do, 22.05.2025
CrossFit
Strength
Build to a heavy 2 Rep Hang Power Snatch
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Conditioning
For Time (TC: 11')
8 Rounds
100m Sprint
8 Overhead Squats
Scaled: 20/35kg
Rx: 35/50kg
OHS should be mostly unbroken
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Double Tabata
Bicycle crunches
Plank
Sit-ups
Glute bridge hold
Bootcamp
Alternating EMOM 16'
Min 1) Max KB Swings (Adv. American Swings)
Min 2) 7 Burpees
Min 3) Max KB Front rack lunges
Min 4) 7 Burpees
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Conditioning
For Time (TC: 11')
8 Rounds
100m Sprint
8 Jumping Squats (180)
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Double Tabata
Bicycle crunches
Plank
Sit-ups
Glute bridge hold
Weightlifting
Clean (C&J 1/3)
Fr, 23.05.2025
CrossFit
Strength
Find 5RM Deadlift
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Conditioning
For Time (TC 8')
4 Rounds
2 Rope Climbs
10/10 DB Snatch
Scaled: 8 banded strict pull ups - 10/15kg
Rx: 15/22.5kg
Extra
5 Rounds with partner (10min)
MAX Cal on AB/bike/ski/row
0:00-0:40 Partner 1
0:40-1:00 rest
1:00-1:40 Partner 2
1:40-2:00 rest
Score is Total Calories
Bootcamp
Strength
EMOM x 8 Min
5 Reps Deadlift
*build up weight
*share BB with partner
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Conditioning
For Time (TC 10')
4 Rounds
2 Rope Climbs
10/10 DB Snatch
Scaled: 8 banded strict pull ups
Extra
5 Rounds with partner (10min)
MAX Cal on AB/bike/ski/row
0:00-0:40 Partner 1
0:40-1:00 rest
1:00-1:40 Partner 2
1:40-2:00 rest
Score is Total Calories
HYROX
HYROX
45 minutes AMRAP
20m sled push
200m Run
20m sled pull
250m Row
20 wall balls
20 Up Downs
20 Jumping Lunges
Sa, 24.05.2025
Functional Bodybuilding
Upper Body / Core & Lower Body
15min:
10 DB Rear flys
8 DB Bench Press
10/10 DB Biceps Curls
15min:
30m/30m carry (1KB in OH & 1KB in Suitcase)
2x10m Sled push for speed (lower load but fast)
10/10 BB Front Rack Reverse Lunges (from the rack)
Core & Mobility
Lass dich überraschen!
So, 25.05.2025
Chipper Sunday
Lass dich überraschen!
Die kommenden Workouts
Woche vom 26.05. - 01.06.2025
Mo, 26.05.2025
CrossFit
Strength
Find 2RM Hang Clean
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Conditioning (total 20:00)
For Calories
4:00 on, 4:00 off
3:00 on, 3:00 off
2:00 on, 2:00 off
1:00 on
Max Calories on Rower or Ski
Score is total Calories
Extra
For Time
5 Strict Pull Ups
15 Pull Ups
20 Chest to Bar
15 Pull Ups
5 Strict Pull Ups
Bootcamp
3RFT (TC 25') as a team of 3
I go, you go
600/800m Row
10x 10m Shuttle Sprints
30 WBS
20/20 MB Partner Russian twists
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Extra
For Time
5 Strict Pull Ups
10 Push Ups
5 Strict Pull Ups
10 Diamond Push Ups
5 Strict Pull Ups
10 Push Ups
5 Strict Pull Ups
1min rest, repeat!
Di, 27.05.2025
CrossFit
Strength
Find 3RM Strict Press
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Conditioning
For Time
50 DB Thrusters
30/50 Calories on AB/row/ski/bike
Scaled: 7/10kg
Rx: 15/22,5kg
Extra (total 8:30)
AMRAP :90 x 3
Rest 2:00
Max Rep Sandbag Hug Squats
Bootcamp
Battle field (Teams of 4)
3 Pers. are working, 1 rest, switch anytime
(5 min per Field)
(35min total)
Field 1:
Row
Sumo KB DL (1 heavy KB)
KB Swing
Field 2:
Rope jumps (SU) (Adv. DU)
Wall Balls
KB Swing
Field 3:
Push ups
Jump Squats
KB Swing
Field 4:
Burpees
Russian Twist (no weight)
KB Swing
Field 5:
Assult Bike
Wall Walk
KB Swing
Field 6:
Shuttle Runs
DB Push press
KB Swings
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* Each team is counting, how many KB Swings they complete in 5 min.
Total score is the total amount of KB Swings in all Fields.
** Team A starts in field 1 -> after 5min moving to field 2 -> then to field 3.....
Team B starts in field 2 -> after 5min moving to field 3 -> then to field 4....
Gymnastics
Gymnastics Chipper for grip strength and skills (To2)
Shep Memorial WOD
For Time:
1600 meter Row
20 Handstand Push-Ups
40 Pull-Ups
60 Air Squats
4 Rope Climbs
800 meter Row
15 Handstand Push-Ups
30 Pull-Ups
45 Air Squats
3 Rope Climbs
400 meter Row
10 Handstand Push-Ups
20 Pull-Ups
30 Air Squats
2 Rope Climbs
200 meter Row
5 Handstand Push-Ups
10 Pull-Ups
15 Air Squats
1 Rope Climb
Mi, 28.05.2025
CrossFit
Strength
10' to find a heavy paused Front Squat
*2sec pause at the bottom position
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Conditioning (20min)
3 x 4' AMRAP, rest 4' between rounds
15/21 cal row
15 power cleans
9 burpee box jump overs (20/24)
SC:
R1: 35/50kg
R2: 30/45kg
R3: 20/35kg
RX:
R1: 45/70kg
R2: 40/60kg
R3: 35/50kg
Bootcamp
Strength
EMOM x 12 Min
1 Heavy paused Front Squat
*5sec pause at the bottom position
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Conditioning with a partner (switch every 2')
12 x 2' AMRAP
3 Devils Press
6/6 Renegade Row
9 Box jump overs
12 Sit Ups
*partner continues where other partner stopped
Do, 29.05.2025
CrossFit
Lass dich überraschen! (Holiday Workout)
Bootcamp
Lass dich überraschen! (Holiday Workout)
Weightlifting
Fr, 30.05.2025
CrossFit
Strength
Deadlift 4x3 AHAP
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Conditioning
7 Rounds (TC: 18')
7/7 DB Snatches
7 Chest to Bar Pull Ups
7/11 Calories on AAB or Rower
Scaled: 10/15kg - banded
Rx: 15/22.5kg
Bootcamp
Strength:
Multiple rounds for QUALITY
5 Deadlift (build up weight)
2 Wall Walks
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For time (TC 15')
600m run
2' Plank
600m Row or 500m Ski
1' Wall Sit
60 Burpees
HYROX
HYROX
2 rounds (empty bar):
600m run
30 barbells squats
400m run
30 barbell rows
400m run
30 Romanian deadlifts
600m run
1min rest
1min rest, then:
AMRAP Unbroken wall balls
Sa, 31.05.2025
Functional Bodybuilding
Lower body & Core / Grip & Triceps & Abs
PART A)
6/6 BB SL DL
6/6 BB Front rack box step-ups (carefull!)
20 DB Ceiling ab crunches
Part B)
35''-45'' Plate pinch hold (10/15/20Kg)
15 1-DB OH triceps extensions
20 Lateral Knee Raises (alt. left/right)
Core & Mobility
Lass dich überraschen!
So, 01.06.2025
Chipper Sunday
Lass dich überraschen!
KOMM UND BESUCHE UNSEREN STANDORT
Kontakt Informationen.
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Sa-So: 09:00–11:00
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