25.11.2018

CrossFit Ostfildern – WOD Metcon (Time) 30-20-10 Row for cal Burpees Kettlebell Lunges Rx: 12 / 8 kg Metcon (AMRAP – Reps) 5 rounds 40sec on 20sec off Shuttle Run Farmers Carry Rx: 24 / 16 kg Metcon (Time) 5

25.11.2018

CrossFit Ostfildern – Weekend Challenge Metcon (AMRAP – Rounds and Reps) AMRAP 35 10 Kettlebell Swings 10 Beat Swings 200m run 10 Dumbbell Snatches 10 Sit Ups Rx: Kettlebell: 32 / 24 kg Dumbbell: 22,5 /.15 kg

23.11.2018

CrossFit Ostfildern – WOD Weekly Special: Jeremy & Handstand Push Up Metcon Jeremy (Time) 21-15-9 Overhead Squats, 95# / 65# Burpees Gymnastics Handstand Push-ups Metcon Metcon (Time) 3 rounds 12 Thrusters 12 Pull ups Rx: 45 / 30 kg Metcon

22.11.2018

CrossFit Ostfildern – WOD Weekly Special: Jeremy & Handstand Push Up Metcon Metcon (AMRAP – Reps) AMRAP 27 30 seconds on 15 seconds off Station 1: SkiErg cal Station 2: Pull Ups Station 3: Burpees Station 4: Rower cal Station