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Tuesday 01 November 2016

10/31/2016

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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 

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Monday 31 October 2016

10/30/2016

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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

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Friday 28 October 2016

10/27/2016

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A. :
Hang Snatch
(EMOM 8, 2 reps @ 80-85% 1RM Snatch)

B.:
4 Rounds for time:
400 meter run
7 Squat Cleans 75/50

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Thursday 27 October 2016 - Goodbye WOD for RENEE and KAT!

10/26/2016

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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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Wednesday 26 October 2016

10/25/2016

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A.:
Bench Press
(15 min to find new 1RM)

B.:
Partner WOD
For time:
5 Rounds:
15 Pullups
30 Goblet Squats 53/35
10 Man makers
30 KB Snatches 53/35
200 meter run together

Split up all work as desired between the two partners, only one person works at a time except for the run. You have to stay together on the run.
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Tuesday 25 October 2016

10/24/2016

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A. :
Overhead Squat
(15 min to find new 1RM)


B.:
Nancy

5 Rounds for time of: 
400m Run 
15 Overhead Squats, 95# / 65#

43/30 kg
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Monday 24 October 2016

10/24/2016

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A. :
Deadlift
(EMOM 10, 3 reps @ 85%)


B. :
AMRAP  15
400m run
8 Deadlifts 100/70 kg
8 Burpee box jump overs 24/20
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Saturday 22 October 2016

10/21/2016

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A. :
Snatch
(15 min to find 1RM Snatch)


B. :
In teams of 2:
Assault Bike Sprint Intervals

Partner A, Sprints on the assault bike for 10 seconds, while Partner B rests.  At the end of 10 seconds, partners have 10 seconds to switch before Partner B starts their 10 second sprint.  This continues until partners hit 200 calories.
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Friday 21 October 2016

10/20/2016

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A. :
WOD:
21 Deadlifts (60/40)
21 K2E
15 Cleans
15 T2B
9 Snatches
9 Pull-ups
15 Cleans
15 T2B
21 Deadlifts
21 K2E
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Thursday 19 October 2016

10/19/2016

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A. :
Power Clean
(15 min to find new 1RM )


B.:
AMRAP 20
5 "Armless" Burpees
10 CTB Pull ups
15 Box Jump Overs
20 Calories on Assault Bike

For Mitte:
25 Calorie Row or 400m Run

Video of the Armless Burpee:
https://www.youtube.com/watch?v=WNZg5q5wNeo
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  • ÜBER UNS
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