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WODs

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

27

  • Every 2 mins for 16 mins: Snatch Pulls, Power Snatches and Overhead Squats
  • Alt EMOM 12 mins: Rows, 500 m and Assault Bike Calories

28

  • Alt EMOM 18 mins: Ring Rows, Single Arm Kettlebell Press, Rope Climb (from ground to standing)s and Turkish Get-Ups
  • AMRAP 15 mins: Burpee Box Jumps, Wall Balls, Toes-to-bars and Push-ups

29

  • AMRAP 5 mins: Row (calories)s and Burpee Over Rowers
  • AMRAP 5 mins: 50 m and Air Squats
  • 1 Power Clean + 5 Push Press : 1 Rep Max
  • AMRAP 5 mins: Assault Bike Calories and Pull-ups

30

  • Back Squat 3-3-3-3-3
  • Chipper: Rows, Burpees, Box Jumps and 2 more

31

  • Alt EMOM 48 mins: Row Calories, Assault Bike Calories, 500 m and Double Unders

Sep | 1

  • Front Squat 3-3-3-3-3
  • Bent Over Barbell Row 8-8-8-8-8
  • AMRAP 8 mins: Thrusters and Double Unders

2

3

  • Hang Clean 5-5-5-5-5
  • 3 RFT: Box Jumps, Push-ups and Pull-ups

4

  • Ring Rows : 3x Max Rep
  • Turkish Get Up 1-1-1-1-1
  • AMRAP 12 mins: 200 m, Burpees and Double Kettlebell Swings

5

  • Back Squat 5-5-5
  • Deadlift 5-5-5
  • Shoulder Press 8-8-8-8-8
  • Weighted Strict Pull-up 6-6-6-6-6

6

  • 4 RFT: 400 m and Air Squats
  • Every 1 min for 10 mins: High Hang Squat Snatch

7

  • Alt EMOM 15 mins: Ring Rows, Strict Knees-to-elbows and Handstand Holds
  • Chipper: Double Unders, Kettlebell Swings, Air Squats and 2 more

8

  • Deadlift 7-5-3-7-5-3
  • "Death By" - Burpees : 5 reps + 1 rep / 1 min

9

10

  • Shoulder Press 3-3-3-3-3
  • Barbell Good Morning 8-8-8-8-8
  • AMRAP 15 mins: Box Jumps, Pull-ups, Wall Balls and Double Unders

11

  • 3 Position Snatch : 3 Rep Max
  • Row 800 m TT
  • Run 800 m TT
  • Assault Bike (Calories) : 50 Reps for Time

12

  • Weighted Strict Pull-up 3-3-3-3-3
  • Weighted Ring Dip 5-5-5-5-5
  • Chipper: Jumping Alternating Lunges, Jumping Air Squats, Toes-to-bars and 2 more

13

  • Every 1 min for 5 mins: Power Clean
  • Every 1 min for 5 mins: Push Jerk
  • Every 1 min for 5 mins: Clean & Jerk
  • PARTNER WOD AMRAP 16 mins: Clean & Jerks, Front Squats and Toes-to-bars

14

  • Back Squat 7-5-3-7-5-3
  • FT: Double Unders; 3x Handstand Push-ups, Chest-to-bar Pull-ups and...

15

  • Handstand Hold : 2x Max Hold
  • Every 1:30 for 9 mins: Plate Jumps, High Jumps and Lateral Jumps
  • Alt EMOM 24 mins: Assault Bike Calories, Row Calories and Burpees

16

17

  • Deadlift 12-12-12
  • Romanian Deadlift 15-15
  • 10 RFT: Deadlifts and Push-ups

18

  • Every 1 min for 10 mins: Power Cleans, Handstand Push-ups, Burpees and Pistols
  • Nicole

19

  • Turkish Get Up : 1 Rep Max
  • AMRAP 10 mins: Push Jerks, Sumo Deadlift High-pulls and Medicine Ball Sit-ups

20

  • HEAVY DAY Back Squat 12-12-12
  • Front Squat 10-10-10
  • Deadlift 8-8-8

21

  • 1 Power Snatch + 3 Overhead Squat : 1 Rep Max
  • Hang Squat Snatch : 3 Rep Max
  • AMRAP 15 mins w/ Buy-in: Double Unders, Double Kettlebell Swings and Burpees

22

  • Single Arm Ring Rows : Max Set
  • "Tabata" - Side Plank Lifts, Push-ups, Side Plank Lifts and Ring Rows : 8 x 20 secs / 10 secs
  • 3 RFT: Hang Power Cleans, Toes-to-bars, Deadlifts and Sit-ups

23

24

  • Back Squat 12-12-12
  • Jackie

25

  • Shoulder Press 12-12-12
  • Barbell Good Morning 10-10-10
  • FT: 5x Double Unders, Box Jumps and Burpee Over Bars; Sumo Deadlift...

26

  • Loredo

27

  • Alt EMOM 15 mins: Shoulder Taps, Plyo Push-ups, Tuck Jumps and 2 more
  • Bear Complex : 30 Reps for Time

28

  • Power Clean 3-3-3-3-3
  • Squat Clean 1-1-1
  • Push Jerk : 1 Rep Max
  • PARTNER WOD AMRAP 8 mins: Assault Bike Calories and Deadlifts
  • PARTNER WOD AMRAP 8 mins: Row Calories and Front Squats

29

  • Front Squat 12-12-12
  • Bent Over Barbell Row 10-10-10

30