30.09.2018

CrossFit Ostfildern – Weekend Challenge Metcon Metcon (Time) 5 rounds 20 KB Overhead Lunges 20 left arm KB Swings 20 right arm KB Swings 30 Sit Ups 20 Air Squats 10 Pike Push Ups Rx: 20 / 12 kg

28.09.2018

CrossFit Ostfildern – WOD Weekly Special: Core Weightlifting Overhead Squat (5-3-1-1-1) Metcon Metcon (Time) Team of 3 Buy In: 90 Burpees 1.500m Row 60 Overhead Squats 50 Synchron Wall Balls Rx: Overhead Squat: 50 / 30 kg Wall Ball: 9

26.09.2018

CrossFit Ostfildern – WOD Weekly Special: Core Weightlifting Sumo Deadlift (5-3-1-1-1) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 18 10 Sumo Deadlift High Pulls 10 Handstand Push Ups 10 Pull Ups 10 Snatches 10 Burpees 10 Thrusters Rx: 45

25.09.2018

CrossFit Ostfildern – WOD Weekly Special: Core Weightlifting Back Squat (5-3-1-1-1) Metcon Metcon (Time) 75 Front Squats Rest: 1 minute 75 Situps Rest: 1 minute 75 Power Cleans Rx: 50 / 30 kg

23.09.2018

CrossFit Ostfildern – Kettlebell Class Kettlebell Front Squat Focus on technique Kettlebell Deadlift Focus on technique Metcon Metcon (Time) 5-4-3-2-1 KB Swings KB Cleans KB Front Squats KB Strict Presses Rx: 24 / 16 kgrep scheme 5 KB Swings (left