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WODs

  • Tracks
  • CrossFit Dresden WODs
Mon Tue Wed Thu Fri Sat Sun

Apr | 1

  • Chipper: Burpees, Thrusters, Burpees and 5 more

2

  • AMRAP 15 mins: Rows, Russian Kettlebell Swings and Push-ups
  • Gymnastics - Handstand Prep Alt EMOM 9 mins: Frog Hand Stand Holds, Rower Pike-ups and Handstand Holds
  • Gymnastics - Free Handstand Practice - 8 min Handstand Practices : 4x Max Rep
  • Gymnastics - Pulling Strenght 3 RFQ: Eccentric Pull-ups, Ring Rows, Bicep Curls and Rests
  • Gymnastics - Conditioning AMRAP 12 mins: Handstand Box Walks, Burpee Box Jumps and Toes-to-bars

3

  • Every 2 mins for 10 mins: Strict Pull-up
  • 10 RFT: Wall Balls and Double Unders

4

  • AMRAP 21 mins: Rope Climbs, 400 m and Handstand Push-ups

5

  • HEAVY DAY !!! Lifting: Back Squats and Shoulder Press

6

  • 2 RFT: Thrusters, Pull-ups, Hill Runs and Overhead Squats

7

8

  • SKILL Hang Power Snatch : 5x5 at 50% 1RM
  • 1-2-3-4-5-6-7-8-9-10: American Kettlebell Swings and Goblet Squats

9

  • Every 1 min for 10 mins: Ring Dip (Strict)s
  • AMReps 11 mins (3,6,9,...): Box Jumps and Deadlifts

10

  • Tabata This!

11

  • 3 RFT: Push Jerks, Toes-to-bars and Burpees

12

  • AMRAP 14 mins w/ Buy-in: 1 mi, Wall Balls, Russian Kettlebell Swings and Double Unders

13

  • The Chief

14

15

  • 15-12-9-6-3: Overhead Squats, Lateral Burpee Over Bars and Pull-ups

16

  • Do all 4 workouts - rest 2 min between each workout AMRAP 10 mins: Row Calories and Butterfly Sit-ups
  • AMRAP 10 mins: 200 m and Air Squats
  • AMRAP 10 mins: Assault Bike Calories and Back Extensions
  • AMRAP 10 mins: Double Unders and Knee Tucks
  • Gymnastics - Skill: Bar Muscle Up Every 1 min for 6 mins: Bar Muscle Up
  • Gymnastics - Pull & Core Strength Alt EMOM 8 mins: Weighted Strict Pull-ups and Hollow Holds
  • Gymnastics - Conditioning: Modified Cindy AMRAP 16 mins: Chest-to-bar Pull-ups, Hand Release Push-ups and Jumping Air Squats

17

  • HEAVY DAY !!! Deadlift : 3-3-3-3-3

18

  • AMRAP 16 mins: Double Unders, Thrusters, Double Unders and Toes-to-bars

19

  • Hilly Helen 3 RFT: Run (hill)s, Kettlebell Swings and Pull-ups

20

  • Whitten

21

22

23

  • 12-9-6-3: Cleans and Strict Handstand Push-ups

24

  • Chipper: 400 m, Chest-to-bar Pull-ups, Single Arm Kettlebell Overhead Walking Lunges and 6 more

25

  • Every 2 mins for 12 mins: Snatches
  • Every 2 mins for 12 mins: Double Unders
  • Row 2 km TT

26

  • HEAVY DAY !!! Back Squat : 3-3-3-3-3

27

  • Partner wod AMRAP 30 mins: Hill Runs, Deadlifts, Push-ups and Box Jumps

28

29

  • Every 2 mins for 10 mins: Strict Handstand Push-ups
  • FT: Burpees and Pull-ups

30

  • 5 RFT: Alternating Single Arm Russian Kettlebell Swings, Kettlebell Box Step-ups and Single Arm Kettlebell Shoulder-to-Overheads

May | 1

2

3

4

5