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WODs

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  • CrossFit Dresden WODs
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28

  • CrossFit Total

29

  • CrossFit Games Open 14.5 / 16.5
  • Gymnastics by Elisa :) - Handstand Preparation Alt EMOM 8 mins: Hollow Holds, Frog Stands, Scapular Pull-ups and Handstand Holds
  • Gymnastics by Elisa :) - Handstand Practices AMReps 5 mins: Handstand Practices
  • Gymnastics by Elisa :) - Handstand Walk Practices Handstand Walk Practice : Max Hold
  • Gymnastics by Elisa :) - Push - Pull Conditioning Alt EMOM 16 mins: Handstand Walks, Chest-to-bar Pull-ups, Deck Squat to Tuck Jumps and Cossack Squats

30

  • 15-12-9-6-3: Floor Press and Pull-ups
  • Double Unders : 300 Reps for Time

31

  • Workout A AMRAP 5 mins: Front Squats and Toes-to-bars
  • Workout B AMRAP 4 mins: Hang Power Cleans and Toes-to-bars
  • Workout C AMRAP 3 mins: Shoulder-to-Overheads and V-ups

Feb | 1

  • CrossFit Games Open 16.4 / 17.4

2

  • Overhead Squat 5x5
  • Jack

3

4

  • Strict Pull-ups : 5x Max Rep
  • 5x RFT: Front Squats and Row Calories

5

  • Alt EMOM 15 mins: Rope Climbs, Strict Ring Dips and Pistol Squat Holds
  • CrossFit Games Open 14.3
  • Gymnastics - Warm Up Every 1 min for 12 mins: Deck Squats, Quadruped Crawls, Pull-up Bar Hangs and Quadruped Thoracic Rotations
  • Gymnastics - Jumping & Landing AMReps 12 mins: Jumps
  • Gymnastics - Conditioning Alt EMOM 16 mins: Broad Jumps, Handstand Push-ups, Barbell Roll Outs and Barbell Push-ups

6

  • Back Squat 7-5-3-7-5-3
  • Bring Sally Up, Bring Sally Down

7

  • SKILL Squat Clean 5x5
  • Repeat 5 times AMRAP 3 mins: Rows and Rounds Of Cindies

8

  • Find your 1 Rep Max Push Jerk : 1 Rep Max
  • AMRAP 12 mins: Muscle-ups, Push Jerks and Front Rack Lunges

9

  • CrossFit Games Open 11.5

10

11

  • Deadlift 6-4-2-6-4-2-6-4-2
  • Baseline

12

  • Weighted Box Step-up 10-10-10-10-10
  • AMRAP 12 mins w/ Buy-in: Rows, Burpees, Russian Kettlebell Swings and 2 more
  • Gymnastics - Handstand Prep Alt EMOM 9 mins: Hollow Holds, Pike On Rowers and Frog Hand Stand Holds
  • Gymnastics - Handstand Practice AMReps 10 mins: Handstand Practices
  • Gymnastics - MU & Handstand Walk Alt EMOM 16 mins: Kipping Ring Muscle Ups, Handstand Walks, Toes-to-bars and Arch Rocks

13

  • Alt EMOM 10 mins: Prone Jack Knife (Rings)s and Banded Bird Dogs
  • 1-2-3-4-5-6-7-8-9-10: Medicine Ball Cleans, Toes-to-bars and Handstand Push-ups

14

  • SKILL Snatch 5x5
  • 12-9-6-3: Power Snatches and Burpees

15

  • CrossFit Games Open 18.2 - Rx'd
  • CrossFit Games Open 18.2A - Rx'd

16

  • Chipper: Double Unders, Air Squats, Butterfly Sit-ups and 7 more

17

18

  • 3 RFT: Ground-to-Overheads, Back Squats and Push-ups

19

  • Lifting: Clean & Jerks and Snatches
  • "Tabata" - Assault Bike Calories : 8 x 20 secs / 10 secs

20

  • SKILL Kettlebell Snatch 5x20
  • 2 RFT: Air Squats and Chest-to-bar Pull-ups

21

22

  • Workout A AMRAP 7 mins: Wall Balls and Double Unders
  • Workout B AMRAP 7 mins: Kettlebell Thrusters and Row or Bike Calories
  • Ab Roll Outs : 5x10

23

  • Rankel

24

25

  • 31 Heroes

26

  • SKILL Muscle Up Progressions : 5x3
  • 5 RFT: Overhead Squats, Lateral Burpee Over Bars and Knee Tucks

27

  • Partner "warm up" AMRAP 15 mins: Calorie Assault Bike Or Calorie Rows, Push-ups and Slam Balls
  • AMRAP 12 mins: Hang Cleans, Sumo Deadlifts and Double Unders

28

Mar | 1

2

3