WODs

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

26

  • Go Vote! For Quality. Go Vote!s : 1 Rep for Time

27

  • 2010 Northwest Regional Event 1

28

  • Jack
  • Gymnastics - Skin The Cat + Candle Stick + Front Lever + L Holds Skin The Cat + Candle Stick + Front Lever + L Holds : 3x3
  • Gymnastics - Handstand Progression 3 RFQ: Kick-up-to-Handstands and Prone Floor Handstand Flexion Pulses With Weighted Bars
  • Gymnastics - Rows, Handstand Walks & Pistols AMRAP 20 mins: Strict Ring Rows, Handstand Box Walks and Alternating Pistols

29

  • FQ: 1 mi
  • Thruster : 1 Rep Max

30

  • Chipper: Weighted Pull-ups, Overhead Lunges, Weighted Pull-ups and 6 more

31

  • Annie

Jun | 1

  • 2x AMRep 2x AMRAP 9 mins: Shoulder Press, Front Squats and Deadlifts

2

3

  • Fran

4

  • 5 RFT: Toes-to-bars, Alternating Dumbbell Snatches and Row Calories
  • Gymnastics 1: FQ: Toe Nail Strict Muscle Up Transitions, False Grip Ring Pull-up Holds and Ring Support Bottom Holds
  • Gymnastics 2: 4 RFQ: Russian Box Dips, Negative Ring Pull-ups and Ring Push-ups
  • Gymnastics 3: 6 RFT: Seated Ring Pull Ups, Seated Muscle Ups and Ring Dips

5

  • 3x AMRAP 3 mins: Burpees and Bar Muscle-ups
  • Optional Accessory Work 1 Dumbbell Overhead Tricep Extension : 12-12-12-12
  • Optional Accessory Work 2 AMReps 3 mins: Assault Bike Calories

6

  • Heavy Day! Back Squat : 1-1-1-1-1-1-1

7

  • FreeWOD: "Zachary Tellier" Chipper: Burpees, Rest As Needed To Recovers, Burpees and 16 more
  • Partner WOD! 5 RFT: Handstand Walks and Toes-to-bars

8

  • Run : 3x 1 mi, rest 4 mins

9

10

11

  • 4 RFT: Deadlifts and Chest-to-bar Pull-ups
  • Gymnastics - A - Handstand & Shoulder Prep 4 RFQ: Frog Stand Balances and Strict Skin The Cats
  • Gymnastics - B - Rope Climb Practice 3 RFQ: Rope Climb Practices
  • Gymnastics - Organic Strength WOD AMRAP 16 mins: Wall Facing Handstand Marchings, Inch Worm Walk Outs, Rope Climbs and Pistol On A Boxes

12

  • Chipper: Box Jumps, Toes-to-bars, Shoulder Press and 6 more
  • Scaled WOD: Chipper: Box Jumps, Hanging Knee Raises, Shoulder Press and 6 more
  • Accessory Work Overhead Carry : 1-1-1

13

  • Positional Strength: 3 RFQ: Snatch Grip Deadlifts, Hang Snatch High Pulls, Hang Power Snatches and 3 more
  • Elizabeth

14

  • 3 RFT: Double Unders, Bent Over Barbell Rows and Handstand Push-ups
  • Scaled WOD 1 3 RFT: Plate Jumps, Bent Over Barbell Rows and Handstand Push Up Toes On Boxes
  • Scaled WOD 2 3 RFT: Single Unders, Bent Over Barbell Rows and Pike Push-ups
  • FreeWOD 10-9-8-7-6-5-4-3-2-1: Air Squats, Push-ups, Tuck Crunches, and 2 more

15

  • Strict Pull-ups : 5x Max Rep
  • AMRAP 7 mins: V-ups and Mountain Climbers

16

17

  • Monday Morning Quiet WOD 1/5 Single Dumbbell Stiff Legged Deadlift : 12-12-12
  • Monday Morning Quiet WOD 2/5 Single Arm Dumbbell Row : 10-10-10
  • Monday Morning Quiet WOD 3/5 Dumbbell Hammer Curl-to-Shoulder Press 12-12-12
  • Monday Morning Quiet WOD 4/5 Dumbbell Bulgarian Split Squat 12-12-12
  • Monday Morning Quiet WOD 5/5 Dumbbell Power Clean & Jerk : 1x40 at 22.5/15 kg
  • Heavy Day! Power Clean & Jerk 3-3-3-3-3

18

  • E2MOM'16min: Buddy Carry : 8x 30 m, every 2 mins
  • 6 RFT: Alternating Pistols and Chest-to-bar Pull-ups

19

  • "Tabata" - Handstand Holds and L-Sit Holds : 16 x 20 secs / 10 secs
  • AMReps 16 mins: Dumbbell Power Cleans, Dumbbell Hang Power Cleans, Dumbbell Squat Cleans and Dumbbell Hang Squat Cleans

20

  • Partner WOD! Assault Bike Calories : 450 Reps for Time
  • Every 1 min for 7 mins: Sumo Deadlift High-pull

21

  • AMReps 7 mins: Wall Balls, Wall Balls and Wall Balls
  • WOD 1/2: 15-12-9: Burpees and Pull Up (Chin Over Bar)s
  • WOD 2/2: 15-12-9: Burpees and Pull Up (Chin Over Bar)s
  • Scaled WOD 1/2: FT: Burpees and Ring Rows
  • Scaled WOD 2/2: FT: Burpees and Ring Rows
  • UpScale WOD 1/2: 15-12-9: Burpees and Chest-to-bar Pull-ups
  • UpScale WOD 2/2: 15-12-9: Burpees and Pull Up (Chin Over Bar)s

22

  • FT: 800 m, Alternating Dumbbell Snatches, Box Jumps and 2 more
  • Scaled WOD, Version 1: FT: 800 m, Alternating Dumbbell Snatches, Box Jumps and 2 more
  • Scaled WOD, Version 2: FT: 800 m, Alternating Dumbbell Snatches, Box Jumps and 2 more
  • Post WOD: Every 1 min for 8 mins: Bicep Curl

23

24

  • Chelsea
  • Scaled Chelsea 1: Every 1 min for 30 mins: Pull-ups, Push-ups, and Air Squats
  • Scaled Chelsea 2: Every 1 min for 30 mins: Ring Rows, Push-ups and Air Squats
  • Post WOD: 1-2-3-4-5-6-7-8-9-10: Kettlebell Swings and Diaphragmatic Breathings

25

  • Partner WOD! Chipper: Double Unders, AbMat Sit-ups, Hang Power Cleans and Handstand Push-ups

26

  • AMRAP 10 mins: Assault Bike Calories, Single Arm Kettlebell Squat Snatch Rs and Single Arm Kettlebell Squat Snatch Ls

27

  • Heavy Day! Sumo Deadlift High-pull 5-5-5-5-5

28

  • FT: 5 km, Wall Balls, Rope Climbs and 8 more
  • Optional Accessory Work 1 Bent Over Barbell Row : 8-8-8-8-8
  • Optional Accessory Work 2 Weighted Walking Lunge : 1-1-1

29

  • 1/3 Every 1 min for 5 mins: Overhead Squats
  • 2/3 Every 1 min for 5 mins: Overhead Squats
  • 3/3 Every 1 min for 5 mins: Overhead Squats

30

Jul | 1

  • HEAVY DAY Front Squat : 5-5-5-5-5

2

  • Partner WOD: AMRAP 20 mins: Kettlebell Swings and Burpees

3

  • WOD 1/2 AMReps 16 mins: Tire Flips, Synchronized Burpee Pull-ups, Sled Pushes and Double Unders
  • WOD 2/2 AMReps 16 mins: Tire Flips, Synchronized Burpee Pull-ups, Sled Pushes and Double Unders

4

  • Baseline

5

  • 2 RFT: Dumbbell Front Rack Walking Lunges and Burpees

6

  • Fight Gone Bad