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A. Three sets, not for time, of:
Stationary or Ring Dips x 5-7 reps Kettlebell or Dumbbell Snatch x 5-7 reps each arm Double-Under Practice x 45-60 seconds B. Three rounds for time of: 20 Kettlebell Swings 15 Pull-Ups 400 Meter Run
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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! Written by Big Sean…..Collins!!
"The Darkest Knight" 1000m row Then: 5 rounds of: 10 thrusters 45kg/30kg 10 bar facing burpees Don't forget our Christmas party this Friday in Mitte. The Christmas WOD will start at 1800 to get you in the right mood (we'll probably do 2 or 3 heats). The party will start around 1930ish.
Feel free to bring some Glühwein, food to share, etc.. Whenever food and drinks are gone, we'll hit the town for more drinks and fun. If you know you are coming, please sign up for the WOD and the party (it's a free class), so we can plan accordingly. CrossFit Open Workout 12.3:
MEN - includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps, 24" box 52 kg Push press, 12 reps 9 Toes-to-bar WOMEN - includes Masters Women up to 54 years old Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps, 20" box 34 kg Push press, 12 reps 9 Toes-to-bar MASTERS MEN - includes Masters Men 55+ Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps or step-ups, 20" box 43 kg Push press, 12 reps 9 Toes-to-bar MASTERS WOMEN - includes Masters Women 55+ Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps or step-ups, 20" box 24 kg Push press, 12 reps 9 Toes-to-bar A. EMOM for 10:00-
2 Overhead Squat at 65% of 1 rep max. After 5th set, add more weight if desired. B. WOD AMRAP 15 MINS: 10 Chest to bar pull-ups 20 Back Squats 30 Double unders L1- jumping chest to bar (work negative) or elevated ring rows, choose weight for BS L2- 30kg/25kg L3- 40kg/30kg A. EMOM for 15 Minutes
1 Power Clean + 1 Squat Clean 6 Hanging Shoulder Touches B. 4 Rounds 500m Row or 400m run 15 Shoulder to Overhead 40kg/35kg 10 Pull Ups A EMOM for 10:00-
2 Pause Front Squats *Begin between 50-60% of max Front Squat. Work up to a heavy double for today. Pause for 3 FULL SECONDS in the absolute bottom of the squat. B. Three sets not for time of: L- Pull-Ups x 5-7 reps Kettlebell Clean and Press x 5-7 reps each arm Row Sprint to 150 Meters -or- Sprint 100 meters C. Complete as many rounds and reps as possible in 7 minutes of: 30 Wall Ball Shots (20/14 lbs) 20 Box Jumps (24″/20″) 10 Toes to Bar Written by Yasmin!
"Partners in Crime" In teams of two – 20min AMRAP 25 medball situps – toss over box to your partner 20 burpees – partner holds plank (no plank no rep)* 15 partner squats with medball between your backs** 10 partner Deadlifts – 65% of total body weight *switch if you want/need **if the medball falls down penalty of 5 burpee A. Gymnastics progressions. (Coach's Choice)
B. For time: 30 Ground to Overhead (40/30) 30 Pull-Ups 400 Meter Run 20 Ground to Overhead (40/30) 20 Pull-Ups 400 Meter Run 10 Ground to Overhead (40/30) 10 Pull-Ups 400 Meter Run |
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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