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WODs

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

25

26

  • Snatch : 3-3-3-3-3-3-3
  • Sit Up To Stand Ups : 8x5

27

  • 5x RFT: Rows, Wall Balls, Russian Kettlebell Swings and Double Unders
  • Gymnastics - Bridge & Opening Cycle 3 RFT: Wall Bridges, Leg Extensions, Lat + Pec Stretches and 2 more
  • Gymnastics - Pull Up Prep 3 RFT: Hollow Holds, Arch Holds, Kip Swings and Chest-to-bar Pull-ups
  • Gymnastics - Reverse Cindy AMRAP 20 mins: Pull-ups, Handstand Push-ups and Single Leg Squats

28

  • AMRAP 9 mins: Air Squats and Front Squats
  • Alt EMOM 10 mins: Rope Climbs and Knee Tucks

29

  • Toes-to-bars : 4x10
  • 5x AMRAP 3 mins: Pull-ups, Push Press and Burpees

30

  • FT: Box Jumps; 3x Deadlifts and Hand Release Push-ups; Box Jumps
  • Run 1 mi at 70%

Dec | 1

  • Push Jerk 5-5-5-5-5
  • AMRAP 10 mins: Thrusters and Double Unders

2

3

  • L Sit Hold : 5x 15 secs
  • 3 RFT: Box Jumps, Push-ups and Toes-to-bars

4

  • Back Squat : 5-5-5-5-5
  • Gymnastics - Strength Alt EMOM 10 mins: Strict Pull-ups and Ring Dips
  • Gymnastics - Bar Muscle Up Prep 3 RFT: Hollow Holds, Arch Holds and Kip Swings
  • Gymnastics - Bar Muscle Up Progression Alt EMOM 9 mins: Clapping Hollow/Arch Kips, Jumping Bar Muscle-ups and Banded Bar Muscle-ups

5

  • Ring Dip Hold (Top) : 5x 30 secs
  • "FGB Style" - Chest-to-bar Pull-ups, Assault Bike Calories, Handstand Push-ups and Rows

6

  • SKILL Snatch : 5x5 at 50% 1RM
  • 3 RFT: Snatches, Air Squats and Double Unders

7

  • SKILL Alt EMOM 10 mins: Deadlifts and Hollow Rocks
  • 3x AMRAP 3 mins: Deadlifts and Rows

8

  • PARTNER WOD AMRAP 30 mins: 400 m, Wall Balls, Partner Med Ball Sit-ups and Rope Climbs

9

10

  • Bear Complex : 7-7-7-7-7

11

  • Weighted Pull-up : 3-3-3-3-3
  • "Tabata" - Sumo Deadlift High-pulls, Burpees, Push Press and Air Squats : 8 x 20 secs / 10 secs
  • Gymnastics - Handstand Practice AMReps 10 mins: Handstand Practices
  • Gymnastics - Handstand Preparation Alt EMOM 8 mins: Hollow Holds, Frog Stands, Scapular Pull-ups and Handstand Holds
  • Gymnastics - HS, Pull & Leg Conditioning AMRAP 20 mins: Handstand Walks, Strict Pull-ups, High Box Jumps and Single Leg Squats

12

  • Split Jerk (Behind The Neck) 3-3-3-3-3
  • 7x RFT: Thrusters, Toes-to-bars and Double Unders

13

  • SKILL Muscle Up Transitions : 5x3
  • 5 RF-ME: Row Calories and Bar Muscle-ups

14

  • SKILL Overhead Squat : 3-3-3-3-3
  • 2018 CrossFit Team Series Event 1

15

  • Ring Dip (Strict)s : 5x Max Rep
  • Helen

16

17

  • Diane
  • "Tabata" - Front Planks, Side Plank Lifts and V-ups : 4 x 45 secs / 15 secs

18

  • Alt EMOM 10 mins: Ab Roll Outs and Weighted Hip Extensions
  • AMRAP 18 mins: Jumping Alternating Lunges, Box Jumps, Push-ups and Legless Rope Climbs

19

  • Strict Toes-to-bars : 5x Max Rep
  • FT: Rows; 3x Squat Cleans and Double Unders; Assault Bike Calories

20

  • Lifting: Hang Power Snatches, Hang Squat Snatches and Squat Snatches

21

  • L Sit Hold (Parallette/Rings)s : 5x Max Rep
  • AMRAP 10 mins: Jumping Squats, Chest-to-bar Pull-ups and Shoulder Press

22

23

24

25

26

27

28

29

30

31

Jan | 1

2

3

4

5