Workout of the Day

Extensive Plyometric Warm-Up
– 3x 3 Sprung
Rest until full recovered
by Flo

WOD

20min AMRAP
30 DU
10 DB Power Cleans (22.5/15)
30 DU
10 DB Push Press
30 DU
10 alt. DB Reverse Lunges
30 DU
10 DB Thrusters
30 DU
10 DB Devil Presses

by Michèle

Skill

3x All Out Ring Dips + All out Push Ups

by Dominik

WOD

4 rounds
15 Wallballs
12 Deadlifts (70/50)
20 Box Jump Over
400m row

by Dominik

WOD

CrossFit Total
1 RM Squat
1 RM Press
1 RM DL

Beginner: 3 RM

by Roman

Skill

Team of two
Free Handstand Hold
40 – 30 – 20 – 10 sec

Handstand walk attempts

by many

WOD

25min AMRAP
50 Wallballs
50 DU
40 Box Jumps
40 Toes 2 Bar
30 Chest 2 Bar Pull Ups
30 Burpees
20 Power Cleans (50/30)
20 Push Jerks (50/30)
10 Power Snatches (50/30)
10 Ring Muscle Ups

by Joël

Skill

3 rounds
10 Seated DB Shoulder Press
Max Pull Ups

by inkognito

WOD

JJ
1-10 Squat Clean (84/55)
10-1 Deficit HSPU

by Marco

Skill

High Box Jumps
by Sabrina

WOD

In Teams of Two
250 DU
60 Wallballs
50 Burpees
40 Thrusters (40/30)
30 Pull Ups (strict)
20cal Bike (each)
10 HSPU (strict)
1500m ROW

by Rüegger Bros.

Skill

Back Racked Carry (poor mans yoke)

by Marco

WOD

Deadlift
5 TNG x EMOM x 3/min- @75%
3 TNG x EMOM x 3/min- @85%
2 TNG x EMOM x 3/min-@90%
1 every min x 3-@95%

by Stephan

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