Check out the after action of our recent athlete survey!
A. 15 minutes to find 1RM Front Squat B. "Grace" 30 Clean and Jerks (60/40)
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Check out the after action of our recent athlete survey.
A. Banded Push Press 3 x 5 reps @3015 B. 2 Person Workout: Farmers Walk 800m 80 KBS (32/24) 60 Double Unders (per athlete) 40 Burpees 20 Kettlebell Snatches (32/24) A.
Three sets of: Bulgarian Split Squats 5 x 8 reps each leg @ 30X1 Rest 45 seconds between legs, B. 21-15-9 Deadlift (90/60) OH Squat (60/40) A. EMOM 10 –
1 Power Snatch + 1 Snatch Balance * start at 60% of power snatch, increase weight each min. work on perfect positioning* B. 18 minutes of: 800m Run 50 DU 30 Ring Push-ups 400m Run 75 DU 30 Ring Push-ups 200m Run 100 DU 30 Ring Push-ups When asked why the Benchmark WODs are named after women, Coach Glassman replied "Anything that left you flat looking up at the sky asking ‘what just happened to me?’ deserved a female name.”
The Sunday WOD will be a Benchmark day. The first Athlete to arrive will have to honor of pulling the work out of our Benchmark Tumbler. Are you prepared for the unknown and the unknowable? Test yourself! A. Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 30X1 Rest 45 seconds between legs, 90 seconds after the set Single-Arm DB Row x 8 reps each arm @ 2111 Rest 90 seconds B. For Reps: Max Unbroken Pullups Every three minutes, for 24 minutes (8 sets) of:
Row 250/Run 200 Meters 30 Double-Unders 10 Wall Ball Shots (30/20 lbs) 5 Dumbbell Burpee Box Step-Overs (24/15 kg) For this, if you fail to complete a set in less than 3:00, finish the set and sit out the three-minute period that you bled over into. For example: 1 – 2:26 2 – 2:34 3 – 2:39 4 – 2:46 5 – 2:55 6 – 3:13 7 – skip 8 – 2:34 A.
Benchpress: 10 min EMOM: 2 Reps @ 70% 1RM B. For time: 12 Thrusters ( 60/40) 12 Bar over burpees 12 Squat Clean Thrusters (60/40) 12 Bar over Burpees 12 GTOH 12 Bar over burpees A.
Deadlift: 15:00 to work to a 5RM B. 50 Calorie Row or Run 1000 Meters 50 Abmat Sit ups 50 Deadlift at 60/ 40 kg. 35 Calorie Row or Run 600 Meters 35 Abmat Sit ups 35 Deadlift at 60 / 40 lbs. 20 Calorie Row or Run 400 Meters 20 Abmat Sit ups 20 Deadlift at 60 / 40 lbs. 25 Min cap |
CrossFit Stuttgart is
now using WODIFY. Members who use Facebook should join the CrossFit Stuttgart Athletes group. Note that this group is for members only! If we don't recognize your name we will not approve your request to join the group. If you use a different Facebook name than your actual name, email us and let us know.
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Dezember 2016
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