WOD Archiv

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WOD Archiv2018-12-14T10:52:12+01:00

„Keine Fernseher, keine Spiegel, keine Maschinen… einfach Ergebnisse – das ist CrossFit!“

Ralf Müller, Coach und Inhaber

2410, 2020

TEAM-WOD

In teams of 2:
Buy-in: 1.6K Run
111 KBS, 24/16
111 Box Jumps, 24/20″
111 Air Squats
111 Push-ups
111 Burpees
111 HSPU
111 Sit-ups
111 cal Row
111 Double unders
111 Wall Balls, 9/6
111 Slam Balls, 12/8
111 DB Push Press, 20/15
Cash-out: 1.6K Run

2310, 2020

Freitag, 23.10.

TEAM-WOD I:

3 min synchron Burpees to bar
– 30s rest –
2 min synchron single DB/KB FR Lunges, 32/24

TEAM-WOD II:

Amrap 15:
10 Russian Twists w. KB, 24/16
5 Box Jump over, 24/20″

(One works, other rest)

2110, 2020

Mittwoch, 21.10.

WOD

For time:
37 Burpees
37 Box Jumps, 24/20″
37 am. KBS, 24/16
37 Goblet Squat, 24/16
37 Pull ups
37 KB Clean & Jerk, 24/16

Courtesy of RopeClimb

2010, 2020

Dienstag, 20.10.

TEAM-WOD

Amrap 15 min:
10 Bar Muscle-up
15 synchr. KBS, 24/16
20 Pull-ups
25 alt. synchr. OH Lunges
30 TTB
35 KB Box overs, 24/20″

1910, 2020

Montag, 19.10.

BURN

Teams of 2:
10 synchron Wall-Walk
1.6K Run
20 jumps over partner, each
800m Run
30 synchron jumping Squats
400m Run
40 synchron Burpees
200m Run

1910, 2020

Montag, 19.10.

WOD

“One Direction”

5 Rounds:
1:00 – Max Cal Row
1:00 – Max Lateral Burpees
1:00 – Max Thrusters, 35/25
1:00 – Rest

1710, 2020

Samstag, 17.10.

TEAM-WOD

In teams of 2:
100 Burpees
80 OHS, 42.5/30
60 alt. DB Snatch, 22.5/15
40 K2e
20 synchr. Wall Walks
40 TTB
60 alt. Hang DB C&J, 22.5/15
80 Wall Balls, 9/6
100 Burpees

1610, 2020

Freitag, 16.10.

BURN

WOD I

60-50-40-30-20-10:
Air Squats
Bicycle Crunches
TC: 10

 – 3 min rest –

WOD II

10-20-30-40-50-60
Double unders
KBS, 24/16
TC: 10

1410, 2020

Mittwoch, 14.10.

WOD

“Speed Demon”

Amrap 3 min:
250m Row
15 Bar Facing Burpees
Max OHS, 35/25

 – rest 3 min –

Amrap 3 min:
250m Row
12 Bar Facing Burpees
Max OHS, 42.5/30

 – rest 3 min –

Amrap 3 min:
250m Row
9 Bar Facing Burpees
Max OHS, 52.5/37.5

 – rest 3 min –

Amrap 3 min:
250m Row
6 Bar Facing Burpees
Max OHS, 60/42.5

Courtesy of CompTrain

1310, 2020

Dienstag, 13.10.

Team-WOD

CMYB 20.4

A
30 Thruster, 35/25
30 cal Row
30 HR Burpees over Rower

TC 5 min

B
30 G2OH, 35/25
30 cal Row
30 HR Burpees over Rower

TC 5 min

1210, 2020

Montag, 12.10.

WOD

“Dead Meat”

1.6K Run
50 Box Jumps, 24/20“
50 Deadlifts, 85/60
800m Run
35 Box Jumps
35 Deadlifts
400m Run
20 Box Jumps
20 Deadlift

TC: 30 min

Courtesy of CompTrain

1010, 2020

Samstag, 10.10.

WOD

„Special Angie“

For time:
100 Pull ups
25 KBS, 24/16
100 HSPU
25 KBS, 24/16
100 TTB
25 KBS, 24/16
100 OHS, 20/15
25 KBS, 24/16

910, 2020

Freitag, 09.10.

WOD

“20 Questions”

For Time:
20 Power Cleans
20 Thrusters
20 Push Press
20 Hang Power Snatch
20 Overhead Squats
20 Front Squat

Weight: 42.5/30

 *on the min: 5 Burpees

Courtesy of CompTrain

710, 2020

Mittwoch, 07.10.

Endurance

Row Conditioning

500m Row
3 min rest
1000m Row
3 min rest
2000m Row
3 min rest
1000m Row
3 min rest
500m Row

710, 2020

Mittwoch, 07.10.

WOD

„2009 Couplet“

3 rounds:
30 Wall Balls, 9/6
30 Squat Snatch, 35/25

610, 2020

Dienstag, 06.10.

BURN

AMRAP 5:
60m Walking Lunge
200m DB-Run, 20/15
Time Remaining:
Max Cal Row

 – 5 min rest –

AMRAP 5:
30m Single FR DB Walking Lunge, 20/15
200m DB-Run, 20/15
Time Remaining:
Max Cal Row

 – 5 min rest –

AMRAP 5:
15m Single DB OH Walking Lunge, 20/15
200m DB-Run, 20/15
Time Remaining:
Max Cal Row

510, 2020

Montag, 05.10.

WOD

„Diane meets Karen“

75 Wall Balls, 9/6, then
21-15-9
Deadlift, 100/70
HSPU
Then 75 Wall Balls

Courtesy of WOD Hunter

310, 2020

Samstag, 03.10.

WOD

„The Seven“

7 rounds for time:
7 HSPU
7 Thrusters, 60/42.5
7 K2e
7 Deadlifts, 102.5/70
7 Burpees
7 KBS, 32/24
7 Pull-ups

3009, 2020

Mittwoch, 30.09.

WOD

“Born to Run”

400m Run
21 Burpees
400m Run
15 Burpees
400m Run
9 Burpees
200m Run
9 Power Cleans, 60/42.5
200m Run
15 Power Cleans, 60/42.5
200m Run
21 Power Cleans, 60/42.5

TC: 25

Courtesy of CompTrain

2909, 2020

Dienstag, 29.09.

Team-WOD

Teams of 2:
100 cal Row
2 Rope Climbs
100 Wall Balls, 9/6
2 Rope Climbs
50 Deadlift, 70/50
2 Rope Climbs
50 Hang Power Clean
2 Rope Climbs
50 S2OH
2 Rope Climbs
50 Back Squats
2 Rope Climbs
50 Lateral Burpees
2 Rope Climbs

TC: 30 min

2609, 2020

Samstag, 26.09.

WOD I

„Frantasyland“
For Time
21-15-9 reps of:
Thrusters, 42.5/30
Pull-Ups
15-12-9 reps of:
Thrusters, 52.5/37.5
C2B Pull-Ups
12-9-6 reps of:
Thrusters, 60/42.5
Bar Muscle-Ups

WOD II
1k Row

2409, 2020

Donnerstag, 24.09.

WOD

“Kicking and Screaming”

AMRAP 20 min:
10 Power Snatch, 52.5/37.5
20 OHS
30 TTB
40 alt. DB Hang CJ, 22.5/15

Courtesy of CompTrain

2309, 2020

Mittwoch, 23.09.

WOD

“Buy, Buy, Buy”

AMRAP 5:00:
Buy-in: 50/35 Cal Row
Amrap:
30 Double-Unders
15 Front Squat, 42.5/30

 – 5 min rest –

AMRAP 5:00:
Buy-in: 40/30 Cal Row
Amrap:
30 Double-Unders
10 Front Squat, 60/42.5

 – 5 min rest –

AMRAP 5:00:
Buy-in: 30/25 Cal Row
Amrap:
30 Double-Unders
5 Front Squat, 75/52.5

2209, 2020

Dienstag, 22.09.

Spartan

400m run
50 Mountain Climbers
400m Walking Lunges
8m Monkey Bar
200m Run
40m Burpee Broad Jumps
2 Rope Climbs
400m run
40 Squats
800m run
30 Push-ups
200m Run
8 Tire Flips
400m run

2109, 2020

BURN

Amrap 18 min:
400m Run
30 am. KBS, 24/16
200m Run
10 Wall Balls, 9/6
 

2109, 2020

WOD

“Grown Up Grace”

400m DB-Run, 15/10
50 Wallballs, 12/9
400m DB-Run
30 alt. DB Snatch, 22.5/15
400m DB-Run
50 Wallballs
400m DB-Run

Courtesy of CompTrain

1509, 2020

Dienstag, 15.09.

TEAM-WOD

„You go, I go“

#1: Amrap 10 min
3 DB Deadlift 2x 22.5/ 15
3 DB Thruster 2x 22.5/ 15
3 FR Lunges e.s.
6 DB facing Burpees

 – 1 min rest –

#B:
100 Box Jumps AFAP

TC: 5 min

1109, 2020

Freitag, 11.09.

WOD

“Goodie Bag”

800m Run
100 Double unders
40 Toes to Bar
200m DB Run, 22.5/15
40 Box Step-Ups w/DB 22.5/15, 24/20″
100 Double unders
800m Run

Courtesy of CompTrain

809, 2020

Dienstag, 08.09.

SPARTAN

“Manson“

For time:
400m Run
2x 20m Sled Push, BWT
600m Run
2x 20m Sled Pull backwards, BWT
800m Run
50 alt. Lunges
1K Run
50 cal Row
800m Run
30 Slam Balls, 12/8
600m Run
30 Burpees
400m Run

509, 2020

Samstag, 05.09.

Team-WOD

Teams of 3, for time:
1K KB-Run, 24/16
30 KB Snatch / side, 24/16
60 TTB
90 Box-Jump over, 24/20”
120 Pull-ups
150 KBS, 24/16
180 Push-ups
210 Squats
2.4K Row

409, 2020

Freitag, 04.09.

HYROX

„Get Fit, Save Kids“

400m Run
60 Box Jumps, 24/20“
60 Push-ups
120 alt. Lunges
60 Push-ups
60 Box Jumps
400m Run

309, 2020

Donnerstag, 03.09.

WOD

“Rest Stop”

5 Minute Window…
600m Run
1 Rd of Cindy
AMRAP Squat Clean, 60/42.5

5 Minute Window…
400m Run
2 Rds of Cindy
AMRAP Squat Cleans, 70/47.5

5 Minute Window…
200m Run
3 Rds of Cindy
AMRAP Squat Clean, 85/60

Courtesy of CompTrain

209, 2020

Mittwoch, 02.09.

HYROX

„Nelson“

EMOM 30, alt. b/t:
10-15 Wall Balls
10 Burpee Broad Jumps
10-15 cal Ski Erg
20 Lunges
Rest

109, 2020

Dienstag, 01.09.

SPARTAN
(repeat of 07.01.20)

1K Row
30 DB Box-Over, 22.5/15
1 Rope Climb
30 Burpees
30 Squats
500m Row
20 DB Box-Over
1 Rope Climb
20 Burpees
20 Squats
1K Row
10 DB Box-Over
1 Rope Climb
10 Burpees
10 Squats
500m Row
20 DB Good Mornings

3108, 2020

Montag, 31.08.

WOD

“Overreaction”

15-12-9:
Push Press, 52.5/37.5
Box Step-Overs, 22.5/15
…Directly into
15-12-9:
Push Jerks, 52.5/37.5
Box Jump Over, 24/20″

Courtesy of Comptrain

1508, 2020

Samstag, 15.08.

WOD

„21‘s“

21 alt. OH Lunges
21 Pull ups
21 Double unders
21 HSPU
21 TTB
21 Push Press
21 Hang Power Clean
21 Wall Walks
21 KBS
21 Hang Power Snatch
21 Sit ups
21 alt. KB Snatch
21 Push ups
21 Box Jumps, 24/20“
21 Burpees
21 Push Jerk
21 alt. KB Lunges
21 alt. KB C&J
21 Floor Wipers
21 Wall Balls, 9/6
21 Bar Hops

KB 24/16
Bar 42.5/30

1408, 2020

Freitag, 14.08.

BURN

E4MOM x5:
300m Row
20 Push ups
20 Sit ups
20 Jumping Squats

1408, 2020

Freitag, 14.08.

WOD

“Poker Face”

Amrap 5 min:
Buy-in: 500m Row
12 Front Squat, 52.5/37.5
6 Burpee Box Jump Overs

 – Rest 5 min –

Amrap 5 min:
Buy-in: 500m Row
9 Front Squat, 60/42.5
6 Burpee Box Jump Overs

 – Rest 5 min –

Amrap 5 min:
Buy-in: 500m Row
6 Front Squat, 70/47.5
6 Burpee Box Jump Over

Courtesy of CompTrain

1208, 2020

Mittwoch, 12.08.

WOD

“7 Wonders”

3 Rounds:
7 Deadlifts
7 TTB
7 Push Press

Then 600/400m Run

3 Rounds:
7 Deadlifts,
7 TTB
7 Push Press

Then 600/400m Run

3 Rounds
7 Deadlifts
7 TTB
7 Push Press

Weight: 52.5/37.5

Courtesy of CompTrain

1108, 2020

Dienstag, 11.08.

TEAM-WOD

„Beirut Tribute WOD“

In Teams of 2, You Go, I Go:
Buy-in: 135 Air Squats
Then 4 rounds:
8 Bar Muscle ups
20 Power Cleans, 52.5/37.5
20 Front Squats, 52.5/37.5
Buy-Out: 102 Sit-ups

Courtesy of 9616CrossFit

1108, 2020

Dienstag 11.08.

SPARTAN

800m run
10 Burpees
20 DB-Squats
10 Burpees
200m DB-Run
600m run
10 Burpees
20 DB-Swings
10 Burpees
400m DB-Run
400m run
10 Burpees
20 DB-Lunges/side
600m DB-Run
200m run
10 Burpees
20 DB-Presses/side
10 Burpees

1008, 2020

Montag, 10.08.

HYROX

For time:
100 Squats
75 Push ups
50 Pull ups
75 Push ups
100 Squats

 *5 Burpees after each set + every break at Pull-ups

508, 2020

Mittwoch, 05.08.

HYROX

Amrap 15:
30 Squats
20 KBS, 24/16
10 Push-ups

 – 3 min rest –

Amrap 15:
10 Pull-ups
20 Sit-ups
30 Double-unders

 – 3 min rest –

Amrap 10:
5 Wall Balls, 9/6
5 Burpees

408, 2020

Dienstag, 04.08.

TEAM-WOD

Amrap 15 min
„you go I go“
14 Wall Balls, 12/9
12 wtd Box Step Ups (2×20/15)
10 def. HSPU (10/5)
8 alt KB Snatch 24/16
6 KB OHS e.s.

408, 2020

Dienstag, 04.08.

SPARTAN

1K Run
30 Band Pull Aparts
400m Sandbag Run
30 Sandbag Box Step-ups
800m Run
30 alt. Sandbag Lunges
400m Run
30 Burpees
200m Run
30 Sandbag Squats
1K Run

308, 2020

Montag, 03.08.

BURN

Amrap 30 min:
200m Run
100 Mountain Climbers
200m Run
80 Squats
200m Run
60 KBS, 24/16
200m Run
40 alt. Jumping Lunges
200m Run
20 Push-ups
200m Run

308, 2020

Montag, 03.08.

WOD

“Triple Play”

AMRAP 20:
200m Run
3 Box Jumps
3 Power Cleans
200m Run
6 Box Jumps
6 Power Cleans
200m Run
9 Box Jumps
9 Power Cleans

Add 3 reps each round
Weight: 60/42.5

Courtesy of CompTrain

108, 2020

Samstag, 01.08.

Team-WOD

Teams of 2, for time:
60 Hang Power Clean & Jerks, 45/30
400m Run
10 Rope Climbs
400m Run
100 Bar Facing Burpees
400m Run
10 Rope Climbs
400m Run
60 Hang Power Clean & Jerks, 45/30

3107, 2020
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