Logocrossfit

WODs

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

29

  • L Sit Hold : 3x Max Hold, rest 1 min
  • Alt EMOM 30 mins: Turkish Get-Ups, Kb Windmills (Each Arm)s, Chin Ups and 2 more
  • Burpees : 100 Reps for Time

30

  • Every 1 min for 5 mins: 1 Power Clean + 3 Front Squat
  • Every 1 min for 5 mins: 1 Power Clean + 3 Push Jerk
  • PARTNER WOD AMRAP 9 mins: Pull-ups, Push-ups and Deadlifts
  • Every 1 min for 5 mins: 1 Power Clean + 1 Push Jerk
  • PARTNER WOD AMRAP 9 mins: Clean & Jerks and Front Squats

31

Nov | 1

  • Plyo Push-ups : Max Set
  • 3 RFT: Diamond Push-ups, Tuck Crunches, Double Unders and Plate Jumps
  • Jeremy

2

  • Deadlift 6-6-6
  • Alt EMOM 36 mins: Rows, Assault Bike Calories, Burpees and Double Unders

3

  • Snatch Pull 5-5-5-5-5
  • Muscle Snatch 3-3-3-3-3
  • 2 RFT: Thrusters, Double Unders, Air Squats and 2 more

4

5

  • "Tabata" - Tuck Jumps, High Jumps, Broad Jumps and Lateral Jumps : 4 x 20 secs / 10 secs
  • "Tabata" - Ring Rows, Push-ups, Pull-ups and Ring Dips : 4 x 20 secs / 10 secs
  • "Tabata" - Russian Twists, Diagonal Crunches, Side Plank Lifts and Side Plank Lifts : 4 x 20 secs / 10 secs
  • 21-15-9: Deadlifts, Box Jumps and Toes-to-bars

6

  • AMRAP 10 mins: Handstand Push-ups and Burpee Box Jump Overs
  • Back Squat 7-5-3-7-5-3

7

  • Tng Power Clean : 5-5-5-5-5
  • "Death By" - Pull-ups : 1 rep + 1 rep / 1 min

8

  • AMReps 6 mins: 400 m and Air Squats
  • Handstand Hold : 2x Max Hold, rest 1 min
  • Push-ups : Max Set
  • Alt EMOM 20 mins: Strict Toes To Bars, Plate Jumps, Chin Ups and 2 more

9

  • AMReps 25 mins: Muscle Up Progressions
  • Karen

10

  • HEAVY DAY Deadlift : 7-5-3-6-4-2-5-3-1

11

12

  • Every 1 min for 5 mins: Snatch Pull
  • Every 1 min for 5 mins: Power Snatch
  • Every 1 min for 5 mins: 1 Power Snatch + 2 Overhead Squat
  • Row : 2x 500 m, rest 2 mins

13

  • 3 RFT: Scapular Pull Ups, Scapular Push Ups, Single Leg Box Jumps and 2 more
  • FT: Burpees, Pull-ups, Push-ups and 2 more
  • Single Arm Kb Overhead Drop Lunge : 10-10-10-10-10-10-10-10-10-10
  • Kb Windmills (Each Arm) : 8-8-8-8-8-8
  • Turkish Get Up : 1 Rep Max

14

  • Shoulder Press 7-5-3-7-5-3
  • Barbell Good Morning 8-8-8-8-8
  • PARTNER WOD FT: Synchronized Air Squats, Synchronised Kettle Bell Swings, Wall Ball (Partner)s and 2 more

15

  • Back Squat 6-4-2-6-4-2
  • Romanian Deadlift (Rdl) 8-8-8
  • 3 RFT: Sumo Deadlift High-pulls, Hang Power Cleans, Push Jerks and Back Squats

16

  • 3 RFT: Pistol Progressions, Pistol Progressions, Handstand Push-ups and 7 more
  • Alt EMOM 20 mins: Rows, 1 Round Cindies, Assault Bike Calories and 2 more

17

  • Deadlift 4-3-2-4-3-2
  • AMRAP 8 mins: Jumping Alternating Lunges, Burpees and Strict Handstand Push-ups

18

19

  • 1 Power Clean + 5 Push Press : 1 Rep Max
  • 1 Power Clean + 5 Push Press : 4x1 at 85% 1RM
  • Fight Gone Bad

20

  • AMReps 12 mins: Turkish Get-Up
  • AMReps 12 mins: Double Unders
  • AMRAP 12 mins: Burpees, Toes-to-bars and Push-ups

21

  • HEAVY DAY 1 Power Clean + 5 Push Press : 1 Rep Max
  • Clean Pull 5-5-5-5-5
  • Front Squat 3-3-3-3-3

22

  • 1 Power Snatch + 5 Overhead Squat : 1 Rep Max
  • 1 Power Snatch + 3 Overhead Squat : 1 Rep Max
  • 2 Power Snatch + 1 Overhead Squat : 1 Rep Max
  • AMRAP 10 mins: Handstand Push-ups, Hang Power Snatches and Box Jumps

23

  • "Tabata" - Skippings, Battle Ropes, Push-ups and 6 more : 3 x 40 secs / 20 secs
  • Chipper: Sit-ups, Lunges, Wall Balls and 2 more

24

  • Grace
  • Back Squat 4-3-2-4-3-2

25

26

  • Shoulder Press 5-5-5-5-5
  • Barbell Good Morning 8-8-8-8-8
  • AMRAP 12 mins: Deadlifts, Push-ups and Medicine Ball Sit-ups

27

  • Karen's Revenge
  • AMReps 20 mins: Mobilities

28

  • Turkish Get Up 2-2-2
  • Ring Dip (Weighted) 3-3-3-3-3
  • Russian Twists : 3x20
  • G.I. Jane

29

  • 1 Power Clean + 3 Split Jerk 1-1-1-1-1
  • Clean & Jerk 1-1-1-1-1
  • PARTNER WOD AMRAP 8 mins: Rows, Wall Ball (Partner)s and Synchronized Push-ups
  • PARTNER WOD AMRAP 8 mins: Sumo Deadlift High-pulls, Burpee Jump Over (Partner In Plank)s and Alternating Box Jumps

30

  • Back Squat 5-3-1-5-3-1
  • Bent Over Barbell Row 8-8-8-8-8
  • Chipper: Thrusters, Pull-ups, Clean & Jerks and 2 more

Dec | 1

  • AMReps 20 mins: Handstand Progressions
  • AMRAP 10 mins: AbMat Sit-ups, Burpees and Box Jumps

2