A. 1.:
Pendlay Row (5 x 3 @ heaviest possible weight) A. 2.: Pull-ups (5 x max reps) B.: "7-UP" 10 Rounds for Time of: 7 Sumo-Deadlift High Pulls 7 Front Squats 7 Push Jerks ***Rx – 43/39***
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A. :
Push Press (10-8-6-4-2-1) 3 sec pause at the top of each rep. Log heaviest weight for score. B.: 3 rds for time: 10 HSPU 10 Burpee Box Jump Overs 30 Abmat Sit ups A.:
Muscle-ups (1 Max set) Work on Muscle up progressions. Then attempt to get a new PR or attempt to get your first Ring Muscle Up B.: Whitten 5 Rounds for time: 22 Kettlebell swings, 70# 22 Box jump, 24'' 400m Run 22 Burpees 22 Wall-Ball Shots, 20# In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010 To learn more about Whitten click here A. :
Death March (3 x 20 @20kg each arm) B.: Partner WOD Team Chipper (25 minute cap) : 20 Man Makers 45/25 200 Doubleunders 1600m Run (50 Calorie bike for Weilimdorf) 50 Toes to Bar 50 Deadlift (80/50) 50 Ring Push Ups 50 Wall Balls 1 person working at a time, 1 rests. Split reps, however you like to, include the run. A.:
Thruster (EMOM 8 min, 2 reps @80% 1RM) B. 1.: Metcon (AMRAP - Rounds and Reps) AMRAP 7: 20 Box Jumps 10 Push Press (50/35) -REST 5 MIN- B.2.: Metcon (AMRAP - Rounds and Reps) AMRAP 7: 50 Double Unders 10 Burpees WEILIMDORF
A. : Hang Clean (15 min to find a new 1RM) B.: "The Shit Show" Metcon (3 Rounds for calories) PART 1: In a 4:00 Window… 3 Rounds: 12 Deadlifts 9 Hang Power Clean 6 Front Squats (40/30) Time remaining: Max Calorie Bike or Row, or Max distance Run -Rest 4 min- PART 2: In a 4:00 Window... 3 Rounds: 12 Deadlifts 9 Hang Power Cleans 6 Front Squats (60/40) Time remaining: Max Calorie Bike or Row, or Max distance Run -Rest 4 min_ PART 3: In a 4:00 Window… 3 Rounds: 12 Deadlifts 9 Hang Power Cleans 6 Front Squats (70/45) Time remaining: Max Calorie Bike or Row, or Max distance Run These workouts are an all out sprint. Your score is the amount of calories or distance you run. MITTE A.: Hang Clean (15 min to find new 1RM) B.: "The Shit Show" Metcon (3 Rounds for distance) PART 1: In a 4:00 Window… 3 Rounds: 12 Deadlifts 9 Hang Power Clean 6 Front Squats (40/30) Time remaining: Max Calorie Bike or Row, or Max distance Run -Rest 4 min- PART 2: In a 4:00 Window... 3 Rounds: 12 Deadlifts 9 Hang Power Cleans 6 Front Squats (60/40) Time remaining: Max Calorie Bike or Row, or Max distance Run -Rest 4 min_ PART 3: In a 4:00 Window… 3 Rounds: 12 Deadlifts 9 Hang Power Cleans 6 Front Squats (70/45) Time remaining: Max Calorie Bike or Row, or Max distance Run A.:
Max Double-Unders (AMRAP - Reps) Max set of Unbroken Double-Unders B.: Double-Unders (2 min to do as many Double Unders as possible) C.: Helen 3 Rounds for time of: 400m Run A.:
Back Squat (15 min to find new 1RM) B.: 5 Rounds for time 20 Wall balls 20/14 5 Power Cleans 60/40 RX+ = WB 30/20 lbs. PC 80/60 kg A. :
Hang Snatch (EMOM 8, 2 reps @ 80-85% 1RM Snatch) B.: 4 Rounds for time: 400 meter run 7 Squat Cleans 75/50 Today at Stuttgart Mitte for a WOD honoring two great coaches who are leaving us this weekend, Kat and Renee. Both joined our team over a year ago, both are bad ass CrossFit women, and both are moving on to exciting new opportunities. While we're very happy for them, we are extremely sorry to see them go.
Join us during the evening WODs (1830, 1930) to say goodbye in person, and enjoy the WOD designed especially for them! Metcon (Time) 10 Power Cleans (60/40) - 4 Hand Stand Push Ups (HSPUs), 4 Toes to Bar (TTB) 9 Power Cleans - 4 HSPUs, 4 TTB 8 Power Cleans - 4 HSPUs, 4 TTB 7 Power Cleans - 4 HSPUs, 4 TTB 6 Power Cleans - 4 HSPUs, 4 TTB 5 Power Cleans - 4 HSPUs, 4 TTB 4 Power Cleans - 4 HSPUs, 4 TTB 3 Power Cleans - 4 HSPUs, 4 TTB 2 Power Cleans - 4 HSPUs, 4 TTB 1 Power Cleans - 4 HSPUs, 4 TTB |
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