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WODs

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

30

  • accumulate 100 hr push ups Every 1 min for 10 mins: Deadlifts and Hand Release Push-ups
  • accumulate 100 air squats Every 1 min for 10 mins: Clusters and Air Squats

Oct | 1

  • Strict Handstand Push-ups : 5x5
  • "FGB Style" - Row Calories and Burpee Over Rowers

2

  • Strict Ring Dips : 5x5
  • 5 RFT: Double Unders and Front Squats

3

4

  • A: Find your 1 rep max Squat Clean : 1 Rep Max
  • B: 12-9-6-3: Squat Clean Thrusters and Bar Muscle-ups

5

  • NOT FOR TIME FT: Hollow Rocks, Hand Release Push-ups and Air Squats
  • AMRAP 20 mins: 400 m, Russian Kettlebell Swings and Toes-to-bars

6

  • Back Squat : 5-5-5-5-5
  • Shoulder Press : 5-5-5-5-5
  • "Tabata" - Burpees : 8 x 20 secs / 10 secs

7

8

  • Isabel
  • FT: Double Unders

9

  • 10 RFT: Kettlebell Farmer's Walks, Handstand Walks and Box Jumps

10

  • A 5 RF-ME: Wall Balls and Pull-ups
  • B 5 RF-ME: Burpees and Thrusters

11

  • HEAVY DAY Deadlift : 3-3-3-3-3
  • L Sit Hold : 5x 30 secs, rest 1 min

12

  • Alt EMOM 10 mins: Front Lever Holds and Handstand Holds
  • AMRAP 20 mins: Rows, Double Unders and Knee Tucks

13

  • White

14

15

  • Overhead Squat : 5-5-5-5-5
  • Tabata Something Else

16

  • Partner Wod Chipper: Rows, Wallballs, Rows and 7 more
  • Gymnastics - Shoulder/Hip Mobility/Strenght Alt EMOM 8 mins: Strict Skin The Cats and Rolling Pistols
  • Gymnastics - Lever/Hangwaage 5 RFT: Front Lever Holds, Hollow Body Holds, Back Lever Holds and Arch Body Rocks
  • Gymnastics - Strenght Conditioning 8 RFT: Handstand Walks, Legless Rope Climbs and High Box Jumps

17

  • Alt EMOM 10 mins: Single Arm Kettlebell Overhead Squats and Skin-the-Cats
  • AMRAP 12 mins: Curtis Ps and Box Jumps

18

  • Snatch Grip Deadlift 5-5-5-5-5
  • FT: Rope Climbs; 5x Double Unders and Toes-to-bars

19

  • Push Press 5-5-5-5-5
  • 4 RFT: Medicine Ball Runs, Russian Kettlebell Swings, Wall Balls and Push-ups

20

  • Every 1 min for 10 mins: Wall Walk To Hand Stand Hold
  • "FGB Style" - Kettlebell Sumo Deadlift High-pulls, Burpees, AbMat Sit-ups and 2 more

21

22

  • Wittman

23

  • Lifting: Hang Power Snatches, Power Snatches and Squat Snatches
  • AMRAP 8 mins: Burpee Pull-ups and Thrusters

24

  • Back Squat (3 sec pause at bottom) 3-3-3-3-3
  • 25-20-15-10-5: Jumping Alternating Lunges and Rows

25

  • FT: Deadlifts, Handstand Push-ups and 400 m

26

  • CrossFit Games Open 12.4 / 13.3

27

  • 7 RFT: Front Squats and L Sit Pull-ups

28

29

  • 5 RFT: Strict Ring Dips, Strict Toes-to-bars and Single Arm Kettlebell Overhead Walking Lunges
  • AMReps 1 min: Assault Bike Calories

30

  • The Seven

31

Nov | 1

2

3