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WODs

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

29

  • SKILL AMReps 15 mins: Muscle Up Progressions
  • 2x AMRAP 7 mins: Overhead Squats, Chest-to-bar Pull-ups, Burpee Box Jumps and Hang Power Cleans

30

  • Every 1 min for 10 mins: Snatch
  • Tabata This!

31

  • "FGB Style" - Russian Kettlebell Swings, Burpees, Double Unders and 2 more
  • Split Jerk 3-3-3-3-3

Aug | 1

  • AMRAP 12 mins: Pull-ups, Bar Facing Burpees and Shoulder-to-Overheads
  • Medicine Ball Clean + Wall Ball : 75 Reps for Time

2

  • Back Squat 5-5-5-5-5
  • AMRAP 7 mins: Push-up (hand release)s and Toes-to-bars

3

  • Handstand Progressions : 5x3
  • 5 RF-ME: Shoulder-to-Overheads and Pull-ups

4

5

  • For Quality 3 RFT: Ab Roll Outs, Banded Good Mornings and Side Planks
  • The Chief

6

  • Lifting: Snatches and Overhead Squats
  • "Tabata" - Assault Bike Calories : 8 x 20 secs / 10 secs

7

  • Chest-to-bar Pull-ups : 5x Max Rep, rest 1 min
  • AMRAP 12 mins: Box Jumps, Toes-to-bars and Thrusters

8

  • Run : 3x 400 m at 100%, rest 3 mins
  • 50-40-30-20-10: Double Unders and Air Squats

9

  • Alt EMOM 10 mins: L Sit Hold (Parallette/Rings)s and Medicine Ball Hamstring Curls
  • 5 RFT: Rope Climbs, Push Press and Front Squats

10

  • AMRAP 30 mins: Double Unders, Wall Balls, Assault Bike Calories and 2 more

11

12

  • Overhead Squat 5-5-5-5-5
  • DT

13

  • Alt EMOM 10 mins: Toes-to-bars and Hip Extensions
  • FT: Diagonal Ball Slams, D-Ball Bear Hug Squats and D-Ball Over-the-Shoulders

14

  • Handstand Progressions : 5x5
  • AMRAP 20 mins w/ Buy-in: 400 m, Pull-ups, Push-ups and Air Squats

15

  • A FT: 400 m and Hang Power Cleans
  • B FT: 800 m and Hang Power Cleans
  • C FT: 1600 m and Hang Power Cleans

16

  • Single Arm Kettlebell Overhead Squat 5x6
  • 5 RFT: Box Jumps, Russian Kettlebell Swings and Double Unders

17

  • Alt EMOM 10 mins: Turkish Get Up Alternating Arms and Strict Pull-ups
  • AMRAP 10 mins: Rows and Burpees

18

19

  • Back Squat 3-3-3-3-3
  • CrossFit Games Open 12.1

20

  • AMRAP 12 mins: Muscle-ups, Front Squats, Handstand Push-ups and Snatches

21

  • Kipping Practices : 10x5
  • 5 RFT: Deadlifts and Wall Balls

22

  • Feet Elevated Ring Rows : 5x5
  • 10x RFT: 200 m, Push-ups and Toes-to-bars

23

  • Alt EMOM 10 mins: Front Rack Alternating Reverse Lunges and Seated Single Arm Kettlebell Press
  • AMRAP 10 mins: Double Unders, Squat Cleans and Ring Dips

24

  • Press Complex 1-1-1-1-1-1
  • "Tabata" - Row Calories, Assault Bike Calories and Jump Squats : 8 x 20 secs / 10 secs

25

26

  • Partner up Alt EMOM 15 mins: Battle Ropes, GHD Sit-ups, Farmers Walks and 2 more
  • Partner WOD: 7-7-7

27

  • Snatch 3-3-3-3-3-3-3-3
  • 21-15-9: Row Calories and Thrusters

28

  • Chelsea
  • Plank Hold : 5x Max Hold, rest 30 secs

29

  • Lifting: Clean High Pulls and Hang Squat Cleans
  • 3 RFT: 400 m, Toes-to-bars and Cleans

30

  • Lifting: Front Squats and Shoulder Press
  • Double Unders : 300 Reps for Time

31

  • Kelly

Sep | 1