Viewing entries in
WOD

Comment

Saturday, 29.06.2019

CrossFit / CrossFit Express

Strength
Find 1RM Muscle Snatch
if you fail
Find 1RM Power Snatch
20' TC
-----
Conditioning
1 Round: (TC: 16')
50 Box Jump Overs
40 Chest to Bar Pull-Ups
30 Power Snatches
20 Bar Facing Burpees

Scaled: 51cm - banded - 25/40kg
Rx: 51/61cm - 43/62kg

Comment

Comment

Friday, 28.06.2019

CrossFit / CrossFit Express

Strength
Find 1RM Jerk from Blocks or Rack,
Then:
AMRAP 5 Minutes
Max Power Clean + Push Jerk

Scaled: ramp up
Rx: 50/75kg
-----
Conditioning
AMRAP 15 Minutes
12/18 Calories on AAB/rower
12 Toes to Bar
6 Sandbag Over Shoulder

Scaled: knee raises AHAP - AHAP
Rx: 45/70kg

Extra
2x 1.6km run

Bootcamp

Battle field (Teams of 4)
3 Pers. are working, 1 rest
(4 min per Field + 1' Rest)

Field 1:
Jump rope
Barbell bicep curls (15kg)
Box Jump over

Field 2:
Rower
Pull ups
Box Jump over

Field 3:
Battle rope
Plate OH Lunges
Box Jump over

Field 4:
Mt. Climbers
KB Swings
Box Jump over

Field 5:
Assult Bike
Slam Ball
Box Jump over

Field 6:
Rower (every 100m the team performs 3 burpees)
Knees 2 Ellbows
Box Jump over
-----
* Each team is counting, how many Sit-ups they complete in 4 min.
Total score is the total amount of Sit-ups in all Fields.

** Team A starts in field 1 -> after 4min moving to field 2 -> then to field 3.....
Team B starts in field 2 -> after 4min moving to field 3 -> then to field 4....

*** Number of fields can vary, depends on how many athletes are in a class

Comment

Comment

Thursday, 27.06.2019

CrossFit / CrossFit Express

Strength
Find 1RM Front Squat
-----
Conditioning
For Time (TC: 14')
40 Deadlift
30 Front Squats
20 Hang Power Cleans
10 Squat Snatch

Scaled:
35/52kg
33/48kg
30/45kg
25/40kg
Rx:
52/84kg
50/75kg
48/70kg
43/62kg

Extra
For Reps
Every 3:00 for 12:00
500m/450m Row
Max Bar Muscle Ups
Score is total BMU

Scaled: burpee C2B

Bootcamp

AMRAP - 21 minutes
400 meter Run
21 Push-Ups
15 Box Jumps
9 Pull-Ups
-----
Double TABATA

Hollow hold
Arch hold
V-Ups
Side plank Hipe raise L
Side plank Hipe raise R
Toe touches
"Star"-Plank hold
Bycicle

----
Gymnastics -> check Wednesday's WOD

Comment

Comment

Wednesday, 26.06.2019

CrossFit / CrossFit Express

Strength
10 Minutes to Find 1RM Clean
(start with empty barbell)
Rest 5:00
then
Every :90 until failure
1 Clean

Scaled: ramp up
Rx: 52/84kg
-----
Conditioning
AMRAP 3 Minutes
Wallballs
Rest 2:00
AMRAP 3 Minutes
Burpee Box Jump Over (facing box)
Rest 2:00
AMRAP 3 Minutes
KB Snatch

Scaled: 3/6kg - 51cm - 8/12kg
Rx: 6/9kg - 51/61cm - 16/24kg

Extra
For Time
200m Sandbag Carry
Any style carry

Bootcamp

AMRAP - 21 minutes
400 meter Run
21 Push-Ups
15 Box Jumps
9 Pull-Ups
-----
Double TABATA

Hollow hold
Arch hold
V-Ups
Side plank Hipe raise L
Side plank Hipe raise R
Toe touches
"Star"-Plank hold
Bycicle

-----
Gymnastics/TTB_CORE Focus/W5

Work on getting a tight core for TTB
> improve balance and movement
> strict movements incorporated
> get comfortable with the core burning

Comment

Comment

Tuesday, 25.06.2019

CrossFit / CrossFit Express

Strength
Find 3RM Back Squat
-----
Conditioning
AMRAP 10 Minutes
3 Strict HSPU
9 Dual DB Thrusters
100m Run

Scaled: kipping or abmat - 7/10kg
Rx: 15/22,5kg

Extra
For Time
Row 3k

Bootcamp

For time (TC 20')
200m run
9 Double dumbell Shoulder press
9 SU
200m run
12 Double dumbell Shoulder press
12 SU
200m run
15 Double dumbell Shoulder press
15 SU
400m run
21 Double dumbell Shoulder press
21 SU
400m run
27 Double dumbell Shoulder press
27 SU
-----
Intervall 40'' on / 10'' off
Commandos
Plank
Mt. Climbers
Swimmer
Plank with KB Drag

----
Weightlifting -> check Monday's WOD

Comment

Comment

Monday, 24.06.2019

CrossFit / CrossFit Express

Strength
10 Minutes to Find 1RM Snatch
(start with empty barbell)
Rest 5:00
then
Every :90 until failure
1 Snatch

Scaled: ramp up
Rx: 43/62kg
-----
Conditioning
3 Rounds (TC: 9')
10 Power Snatch
15 Box Jump Overs

Scaled: 20/35kg - 51cm
Rx: 35/52kg - 51/61cm

Extra
Complete these three tests in order:
1 Minute Max Calories on AAB
Rest 7 Minutes
3 Minute Max Calorie Row
Rest 3 Minutes
5 Minute Max 7.5m Shuttles
(foot on/past line, every 7.5m is 1 rep)

Bootcamp

3 - 4 rounds / 10 reps (up weight)
KB Sumo Squat
DB Lunges (10 reps per side)
Glut Bridge (weighted)
-----
EMOM (12')
ODD: 12 Burpees
EVEN: 36 SU

Weightlifting

Snatch Week 1
-> focus on consistency, efficiency @ moderate weights

Comment

Comment

Saturday, 22.06.2019

CrossFit / CrossFit Express

Strength
15' to find a heavy paused Front Squat
*2sec pause at the bottom position
-----
Conditioning
3 x 4' AMRAP, rest 4' between rounds
15/21 cal row
15 power cleans
9 burpee box jump overs

Scaled: 51cm
R1: 35/52kg
R2: 30/45kg
R3: 20/35kg

Rx: 51/61cm
R1: 48/70kg
R2: 43/62kg
R3: 35/52kg

Comment

Comment

Friday, 21.06.2019

CrossFit / CrossFit Express

Strength
Find 3RM Strict Press
-----
Conditioning
For Time
50 DB Thrusters
30/50 Calories on AB/row/ski/bike

Scaled: 7/10kg
Rx: 15/22,5kg

Extra
AMRAP :90 x 3
Rest 2:00
Max Rep Sandbag Hug Squats

Bootcamp

Battle field (Teams of 4)
3 Pers. are working, 1 rest
(4 min per Field + 1' Rest)

Field 1:
Battle Rope
Double KB farmers hold (heavy!)
Commandos

Field 2:
Rower
Sit ups
Commandos

Field 3:
Battle rope
Dips
Commandos

Field 4:
Box Jumps
DB Snatches
Commandos

Field 5:
Assult Bike
Sumo Squat with KB
Commandos

Field 6:
Ski Erg
HR Push ups
Commandos

-----
* Each team is counting, how many Sit-ups they complete in 4 min.
Total score is the total amount of Sit-ups in all Fields.

** Team A starts in field 1 -> after 4min moving to field 2 -> then to field 3.....
Team B starts in field 2 -> after 4min moving to field 3 -> then to field 4....

*** Number of fields can vary, depends on how many athletes are in a class

Comment

Comment

Thursday, 20.06.2019

CrossFit / CrossFit Express

Strength
Find 2RM Hang Clean
-----
Conditioning
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
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

For Time (TC 22')
400m Run
10 Push ups
10 Sit ups
10 Jumping Lunges
10 Mt. Climbers (left,right = 1)
400m Run
20 Push ups
20 Sit ups
20 Jumping Lunges
20 Mt. Climbers (left,right = 1)
400m Run
30 Push ups
30 Sit ups
30 Jumping Lunges
30 Mt. Climbers (left,right = 1)
400m Run
-----
7min MB hold (arms streched)
Every time the MB drops - perform 7 Squat Jumps

----
Gymnastics -> check Wednesday's WOD

Comment

Comment

Wednesday, 19.06.2019

CrossFit / CrossFit Express

Strength
Find 5RM Deadlift
-----
Conditioning
For Time (TC_ 10')
4 Rounds
2 Rope Climbs
15 Power Snatch

Scaled: 8 banded strict pull ups - 15/20kg
Rx: 20/35kg

Extra
5 Rounds
:20 on AB/row/ski/bike
Rest 3:00
Score is Total Calories

Bootcamp

For Time (TC 22')
400m Run
10 Push ups
10 Sit ups
10 Jumping Lunges
10 Mt. Climbers (left,right = 1)
400m Run
20 Push ups
20 Sit ups
20 Jumping Lunges
20 Mt. Climbers (left,right = 1)
400m Run
30 Push ups
30 Sit ups
30 Jumping Lunges
30 Mt. Climbers (left,right = 1)
400m Run
-----
7min MB hold (arms streched)
Every time the MB drops - perform 7 Squat Jumps

-----
Gymnastics/TTB_CORE Focus/W4

Work on getting a tight core for TTB
> improve balance and movement
> strict movements incorporated
> get comfortable with the core burning

Comment

Comment

Tuesday, 18.06.2019

CrossFit / CrossFit Express

Strength
Find 2RM Hang Snatch
-----
Conditioning
For Time (TC: 11')
8 Rounds
Run 100m
8 Overhead Squats (first rep is a snatch)

Scaled: 20/35kg
Rx: 35/52kg

Scaled:

Extra
AMRAP 5 Minutes
Max Ring or Bar Muscle Ups

Bootcamp

For Time (TC 22')
500m Row
40 WBS
500m Row
60 Wall Ball crunches
500m Row
40 WBS
500m Row
-----
Intervall 40" on /20" off - 2 rounds

Swimmer
RU Twist w/MD
Hollow rock

----
Weightlifting -> check Monday's WOD

Comment

Comment

Monday, 17.06.2019

CrossFit / CrossFit Express

Strength
Find 1RM Back Squat
-----
Conditioning
For Time (TC: 15')
Row 1250/1500m
40 Alternating Pistols
20 Hang Cleans

Scaled: assisted pistols or x2 airsquats - 35/52kg
Rx: 52/84kg

Extra
For Time
15-10-5
Strict HSPU (pike ups or use mats)
Toes to Bar (knee raises AHAP)

Bootcamp

4-5 rounds / 10 reps
KB Sumo Squat
DB Lunges (10 reps per side)
Glut Bridge (weighted)

-----
AMRAP (for remaining time)
10 KB Swing
20 KB GTOH
30 SU
40 Sit ups

Weightlifting

Clean + Jerk Week 3
-> focus on concentration and power
-> PR attempt

Comment

Comment

Saturday, 15.06.2019

CrossFit / CrossFit Express

Strength
Pause Overhead Squat (3s in bottom)
20' Build to a Heavy Double
-----
Conditioning
3RFT (TC: 15')
50 Double Unders
5 Rope Climbs
50 Double Unders
15 Thrusters

Scaled: x3 SU - 10 strict pull ups - 20/35kg
Rx: 35/52kg

Comment

Comment

Friday, 14.06.2019

CrossFit / CrossFit Express

Strength
Deadlift
4x2
Heavier than Week 2
-----
Conditioning
For Time (TC: 15')
100/80 Calorie Row*
*EMOM including 0:00
perform 2-3 Muscle Ups

Scaled: strict pull ups + dips

Extra
3 Rounds
2:00 on
2:00 off
Max Strict Pull Ups
Score is total reps

Bootcamp

"Battle field (Teams of 4)
3 Pers. are working, 1 rest
(4 min per Field + 1' Rest)

Field 1:
Row
KB Swing
Sit-ups

Field 2:
Jump rope SU/Speed steps(adv. DU)
Superman hold
Sit-ups

Field 3:
Glute bridge hold
Plate GTOH
Sit-ups

Field 4:
DB Push press (single DB)
Reverse plank
Sit-ups

Field 5:
Hang on pull-up bar
WBS
Sit-ups

Field 6:
Air squats
Push ups
Sit-ups
-----
* Each team is counting, how many Sit-ups they complete in 4 min.
Total score is the total amount of Sit-ups in all Fields.

** Team A starts in field 1 -> after 4min moving to field 2 -> then to field 3.....
Team B starts in field 2 -> after 4min moving to field 3 -> then to field 4....

*** Number of fields can vary, depends on how many athletes are in a class.

Comment

Comment

Thursday, 13.06.2019

CrossFit / CrossFit Express

Strength
Back Squat
5x5 @80%
-----
Conditioning
For Time (TC: 18')
18-15-12-9-6-3
Hang Power Clean
Push Jerk
Toes to Bar

Scaled: 20/35kg - knee raises AHAP
Rx: 35/52kg

Extra
3:00 x 3 on Rower
Rest 90'
Score is best single distance in meters

Bootcamp

Teams of 2
(TC 20')

Row SUME* meter
While partner is holding any of those positions
(Plank,High Plank,Reverse Plank, Side Plank, Superman-hold, hollow-hold, L-sit hang, wall-sit)

*SUME = Year of birth Athlete A + Year of birth Athlete B
-----
Recovery run

800m per person
(jogging tempo)

----
Gymnastics -> check Wednesday's WOD

Comment

Comment

Wednesday, 12.06.2019

CrossFit / CrossFit Express

Strength
Strict Press
2x10
Then
2 Reps every 2:00 for
12 Minutes AHAP
-----
Conditioning
25' running clock
4 Rounds
400m run
5 Rope Climbs
18 Burpee Box Jump Overs
Rest 2:00

Bootcamp

Teams of 2
(TC 20')

Row SUME* meter
While partner is holding any of those positions
(Plank,High Plank,Reverse Plank, Side Plank, Superman-hold, hollow-hold, L-sit hang, wall-sit)

*SUME = Year of birth Athlete A + Year of birth Athlete B
-----
Recovery run

800m per person
(jogging tempo)
-----
Gymnastics/TTB_CORE Focus/W3

Work on getting a tight core for TTB
> improve balance and movement
> strict movements incorporated
> get comfortable with the core burning

Comment

Comment

Tuesday, 11.06.2019

CrossFit / CrossFit Express

Strength
Pause Low Hang Clean Warm Up (above knee) 4x3 @ 40-60%
Jerk Last Rep, Drop and Reset

Then,
Every 2 Minutes for 12 Minutes
2 Hang Cleans (below knee)
@ 85%+ (Jerk last rep)
-----
Conditioning
AMRAP 9 Minutes
Climb the Ladder
3 Burpees
3 KB Swings
6 Burpees
6 KB Swings
9/9, 12/12, etc…

Scaled: 12/16kg
Rx: 24/32kg

Extra
3 Rounds
15 Strict HSPU
Rest 3:00

Bootcamp

Teams of 2 (TC 24')
3RFT

120m Farmers carry
80m Front rack KB Walking Lunges (with 1 KB)
100 Partner claps (Push-up pos.)
200 SU / 100 DU

*One work at the time.(except Partner claps)
-----
Core Tabata (4')

*Coaches choice

----
Weightlifting

Clean + Jerk Week 2
-> focus on consistency, efficiency @ heavier weights

Comment

Comment

Saturday, 08.06.2019

CrossFit / CrossFit Express

Strength
Snatch Balance
5 Reps @ 40%
4 Reps @ 50%
3 Reps @ 60%
2 Reps @ 70%
1 Rep @ 80%

Percentages Based Off Your 1RM Snatch
-----
Conditioning
On the 4:00 x 6 Rounds:
12 Dumbbell Power Snatches
12 Burpees Over Dumbbell
12 x 10 Meter Shuttle Runs

Scaled: 7/10kg
Rx: 15/22,5kg

Comment

Comment

Friday, 07.06.2019

CrossFit / CrossFit Express

Strength
Strict Press
2x10
then
1 Rep every :90 for 12
Minutes AHAP
-----
Conditioning
AMRAP 20 Minutes
10 Lateral Bar Burpees
14 Alternating Pistols
10 Deadlifts
*400m run after each round

Scaled: x2 air squats or assisted - 43/62kg
Rx: 48/70kg

Bootcamp

"Battle field (Teams of 4)
3 Pers. are working, 1 rest
(4 min per Field + 1' Rest)

Field 1:
Assult Bike
Double KB farmers hold (16/24kg)
Air Squats

Field 2:
Jump rope SU (adv. DU)
Superman hold
Air Squats

Field 3:
Assult Bike
Plate GTOH
Air Squats

Field 4:
DB Snatches
Plank
Air Squats

Field 5:
Battle rope
Sit-ups
Air Squats

Field 6:
L-sit hang
Push ups
Air Squats
-----
* Each team is counting, how many Air Squats they complete in 4 min.
Total score is the total amount of Air Squats in all Fields.

** Team A starts in field 1 -> after 4min moving to field 2 -> then to field 3.....
Team B starts in field 2 -> after 4min moving to field 3 -> then to field 4....

*** Number of fields can vary, depends on how many athletes are in a class.

Comment