WOD

Wod the f…?

Das Wichtigste an einer gepflegten Einheit CrossFit ist das sogenannte workout of the day – kurz WOD.

Das ist ein täglich anderes hochintensives Training, das ca. 5 bis 20 Minuten dauert – Endorphinausschüttung garantiert!

Wie kann ich mir das vorstellen?
Es gibt unterschiedliche Arten von Workouts, z.B.

– du sollst in einer vorgegebenen Zeit so viele Wiederholungen wie möglich machen

– du sollst eine vorgegebene Anzahl an Übungen so schnell wie möglich machen

Dabei wirst du durch die Dynamik der Gruppe motiviert.

Immer anders
Die Kombinationsmöglichkeiten sind unendlich. Durch ihre lange Erfahrung sorgen unsere Trainer dafür, dass du jeden Tag eine neue kleine Herausforderung hast. Weil die Abfolge der Trainings aufeinander abgestimmt ist, wird dein ganzer Körper trainiert – sowohl in Ausdauer, wie auch in Kraft.

Mach dir ein Bild davon!
In der WOD-Table kannst du das aktuelle und vergangene WODs aus dem regulären Trainingsbetrieb nachschlagen.

Gratis Probetraining

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> mehr Infos

WOD Table

25.06.18
Strength: OTM 10‘:
5‘: preparation, warm-up & find your starting weight.
#1: 5-8x Push-Press 50/35kg
#2: ME Push-ups in one streak

WOD: AMRAP, 4 Rounds:
1' T2B
30'' Squats
1' DB-Snatches 55/35lbs
30'' Squats
1' HRPU's
30'' Squats


23.06.18
Complex: Every 2' for 6 Rds:
(5' warm-up, find starting weight)
6x F-Squats
3x Push-Press
Rx @ 60/40kg

WoD: Amrap 15':
@Start & Minute 4 & 8 & 12: 15x Burpees
21x KB-Swings 24/16kg
15x Push-ups
9x Goblet Squats 24/16kg


22.06.18
For Quality 14':
15x Strict Sit-ups
30'' Hollow
5-10x Strict Pull-ups
30'' Superman
30'' Break

Tabata: 8x20''on/10''off
#1 American KB-Swings 24/16kg
(short Break)
#2 MB-Burpee Chestpasses (vs. Wall)
(short Break)
#3 alt. OH-Lunges 20/15kg


21.06.18
A) 8' AMRAP: you go - i go
8x T2B
8x Wallball 20/14lbs
8x American KB-Swings 24/16kg
2 min rest
B) 8' AMRAP you go - i go
8x V-ups
8x Wallball 20/14lbs
8x KB/DB Push-Press (4 each side) 24/16kg
2 min rest
C) 8' AMRAP you go - i go
8x Sit-ups
8x Wallball 20/14lbs
8x KB/DB Snatch (4 each side) 24/16kg


20.06.18
OTM 12':
1: 30'' Hollow + 10x Sit-ups
2: 8-12x Floorpress 55/35lbs

WoD: AMRAP 12':
(5' warm up, find starting weight)
15x SDHPs 32/24kg (*Adv.: 5x Clean 60/40kg)
15x Sit-ups
15x Squats

Cashout: Sally


19.06.18
OTM 15':
#1: 8-12x Floorpress 2x 55/35lbs
#2: ME Bottum up KB-Carry (30'' L / 30'' R)
#3: Shoulder ABC "A" (Adv.: "V")

WoD:
OTM 14':
odd: 4x F-Squats 60/40kg + 4x Wheels of Hell
even: 20-40x DUs / 90x Sus


18.06.18
OTM 10':
1: ME Bar Hold
2: 30'' Goblet Squat Hold 24/16kg

AMRAP
(#1) 4' Deadlifts 60/40kg
(#2) 4' Wallballs 20/14lbs
(#3) 4' Burpees
(#4) 4' Russian Twists 20/14lbs // 15/10kg
2' Rest beetween exercises


16.06.18
4 Rounds; For Quality; Tempo Training:
1' Pull-ups
1' Good Morgnings 24/16kg
1' KB-Russian Twists 24/16kg

Teams of 2: AMRAP, 3 Rounds:
5' Time for:
Buy in: Medball Partner Run 20/14lbs (360 Jumping Jacks, together)
10x MB-Burpees-Chestpasses 20/14lbs
ME MB-Partner Thrusters 20/14lbs
1' Break


15.06.18
Strength:
(5' warm-up, find starting weight)
Every 2'  for 6 Rounds:
8x Push-Press 50/35kg
15-20x Sit-ups

WoD:
Amrap 15':
12x Burpees
24x KB-Swings 24/16kg
Run 500m (333x SU's)


14.06.18
OTM 12':
(5' warm up and find starting weights)
1) 8-12x Ringdips (scaled: Bands; on Box)
2) 5-8x Thrusters 50/35kg
3) 50-70x Flutter Kicks

AMRAP 16', Teams of 2, you go - i go:
6x Burpees
6x Farmers Walk around Teammate 2x 24kg/16kg (DB: 2x55lbs/35lbs)
6x Push-Presses 24/16kg (DB: 55lbs/35lbs)


13.06.18
OTM 12', 40''on/20''off
1) Hollow
2) Strict Pull-ups
3)  Good Morgnings 24/16kg

Tabata: 8x 20''on/10''off
1) Wallballs 20/14lbs
2) KB-Swings 24/16kg
3) DU's / SU's/3
4) Burpees


12.06.18
Strength: for Quality
KB-Complex: 1x R, 1x L (*Adv.: 1x Both sides)
2x KB-Clean
2x KB-F-Squat
2x KB-Push-Press
@24/16kg (DB: 55/35lbs)
[14']

OTM 16': 40''on/20''off
1) Flutter Kicks
2) Renegade Rows 55/35lbs
3) Box-Jumps 60/50cm
4) Monkey Hang Shoulder Tabs


11.06.18
Every 1,5' for 6 rds:
(5' warm-up, find starting weight)
Beginner: 5x F-Squats 50/35kg
Adv.: 5x OHS 50/35kg
--> go heavy

OTM 18':
1: 30'' Bar Hold + 5x Strict Pull-ups
2: 30'' Push-up Hold + (5-)10x Push-ups
2: 30'' Squat Hold + (10-)15x Squats


09.06.18
Coordination/Stability:
A) OTM: 15 min
1: Plank
2: 30" L-Hang Hold (sc.: Hang Hold, on Rings)
3: 30" Side Plank li. // 30" Side Plank re.

B) OTM 12':
odd: 6-8x alt. Lunges 2x55/35lbs + 6-8x Floorpresses 2x55/35lbs
even: 6-8x V-ups + 6-8x alt. Spiderman Push-ups


08.06.18
A) For Quality 12':
15x American KB-Swings 24/16kg
20x Hollow Rocks
10x Slow Leg Raises
10x Push-ups + Knee Rotation
1' Break

B) FRAN: For time:
21-15-9 reps
- Thrusters 40/30kg
- Pull-ups


07.06.18
Core:
3 rds:
30'' Plank
30'' Superman
30'' R-Leg-up
30'' Superman
30'' L-Leg-up
30'' Break
[9']

Teams of 2:
Amrap 4x5
Buy in @ every round: one Partner run 500m (333xSUs)
(Partners alternate)
5' ME HRPU (on/off)
5' ME T2B (on/off)
5' ME Wallballs (on/off)
5' ME V-ups (on/off)
1,5' break beetween exercises


06.06.18
WoD: Barbara:
5RFT:
20x Pull-ups
30x Push-ups
40x Sit-ups
50x Squats
Rest precisely three minutes between each round.
(Cap 45')


05.06.18
OTM 15':
1) 8-12x Floorpress 2x55/35lbs
2) 12-15x Ring Rows
3) 6-8x Strict Press 50/35kg

OTM 16: 45''on/15''off
1) Ring Leg Extensions
2) American KB-Swings 24/16kg
3) Box-Jumps 60/50cm
4) Burpees


04.06.18
OTM 12':
#1 16-20x Renegade Rows 55/35lbs
#2: 30'' ME Push-ups
(Supersets, wide/narrow-Grip... active shoulders!)

WoD:
(5' time to warm up and find starting weights)
Tabata 6x30''on/15''Break
- Thrusters 40/30kg
(short Break)
- SU's/DU's
(short Break)
- G2O 20/15kg


02.06.18
4 Rounds; For Quality; Tempo Training:
(exzenztric / Hold / konzentric / Hold)
1' Pull-ups @31x1
1' Good Morgnings 24/16kg @5151
1' KB-Russian Twists 24/16kg

WoD:
WoD: AMRAP 12'
Buy in: Sally
10x HRPUs (Sc.: on Knees)
10x Sit-ups
10x KB-Swings 24/16kg


01.06.18
Strength, 12':
find 5 RM Strict Press
1-2‘ Break beetween heavy sets.

WoD: AMRAP, 2 Rounds:
2'  Over Box Lungesn 2x45/25lbs
1' Break
2' T2B
1' Break
2' HRPU's
1' Break


30.05.18
Complex:
(5' warm up, find your starting weight)
Every 2' for 6 Rounds:
4x  Hang Power Clean
3x Jerk
Rx@ 60/40kg

WOD:
Tabata: 8x 20''on/10''off:
1) Renegade Rows 55/35lbs
(Short Break)
2) Sit-ups
(Short Break)
3) Push-Press 24/16kg


29.05.18
OTM 12':
1) 8-12x Dips
2) 45'': Flutter Kicks
3) 30-40x Russian Twists 20/14lbs

WoD: OTM 15':
1) 8x Dumbbell or Barbell Push Press 50/35kg
2) 15-20x Kettlebell Swings 24/16kg
3) 6-8x Chin-ups @2'' down


28.05.18
Strength, 15':
find 5 RM F-Squats / OHS
1-2‘ Break beetween heavy sets.

WoD: 5 Rounds for time:
10x alt. KB(DB)-Lunges 1x24/16kg(55/35lbs)
10x V-ups
10x alt. KB(DB)-Snatches 24/16kg (55lbs/35lbs)
then...
Cashout: ME Burpees
[Cap 10', score: Burpees]


26.05.18
Complex, Strict Press:
(3' warm up + find starting weight)
Every 2' for 4 Rounds:
#1 15x 30/20kg
#2 10x 40/25kg
#3 7x 50/30kg
#4 3-5x 60/40kg
--> get heavy

WOD: Descending Ladder:
10-1 reps FOR TIME of each exercise:
(Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps)
Kettlebell Swings 24/16kg
Goblet  24/16kg
Push-Ups
[Cap 10']


25.05,18
For Quality 14':
7x Leg (slow!) Raises on Bar
14x 1-Leg Romanian Deadlifts 55/35lbs (KB 24/16kg)
(7x right leg / 7x left leg
14x alt. DB-OH-Lunges 55/35lbs (KB 24/16kg)
(7x right arm / 7x left arm)
21x Hollow Rocks

WoD:
OTM 14':
#1: 5x Clusters 50/35kg
#2: 8-12x Burpees


24.05.18
Strength:
find your 5 RM F-Squat.
1-2‘ Break beetween heavy sets.
(Time 15‘)

WoD: AMRAP 2 Rounds:
2': Farmers Walk Around the Partner 2x 24kg/16kg // 2x 55lbs/35lbs
(on/Squathold)
2': Partner Sit-ups
2' T2B (on/Squathold)
2' Partner Push-ups


23.05.18
A) OTM 12'
1) 3x Man Makers 2x45/25lbs
2) 6-10x Strict Pull-ups
3) 30'' Goblet Squat Hold 24/16kg

B) WOD: AMRAP 10'
7x Clean 60/40kg
14x HRPUs (*7x HSPUs)
28x Wallballs 20/14lbs


22.05.18
OTM 15': 45''on/15''off
1) Box-Jumps 60/50cm
2) 2) Shoulder ABC (A or V) 2x,2,5/1,25kg
3) Hollow

WoD: Teams of 2, AMRAP 13'
Station 1: Run 500m (333x SU's)
Station 2: AMRAP 1x Goblet Squat + 5x KB-Swings 24/16kg
Rotate after team member 1 has finished the running.
The score is the total number of goblet squats completed. The kb-swings are not counted. In order to get one goblet squat the 5 kb-swings must be completed.


19.05.18
OTM 12':
#1: 12-16x alt. Lunges 32/24kg
#2: 6-8x Pull-ups @2'' down
#3: 40'' Side Plank, 20'' each side

WoD: AMRAP 12':
4x Push-Press 50/35kg
8x Burpees
12x V-ups


18.05.18
OTM 12':
(5': warm up + find starting weight for Thrusters)
#1: 5x Thrusters 50/35kg
#2: 40'' ME Sit-ups

“The Chief”
5 Rounds:
AMRAP 3', 1' Break beetween Rounds:
9x SDHPs 32/24kg  (*Adv.: 3x Power Cleans 60/40kg)
6x Push-Ups
9x Air Squats


17.05.18
Complex: every 2' for 6 rounds
(5' warm-up, find starting weight)
4x Front Squat 40/30kg
4x Push-Press 40/30kg
4x Thruster 40/30kg
--> get heavy

WoD:
Teams of 3, AMRAP 16':
Station 1: 80x DU's/240x SU's
Station 2: 1x Burpee + 5x MB-Squats 20/14lbs
Station 3: Plank Hold


16.05.18
Strength: 5 RM Deadlift:
5' warm-up, find your starting weight:
Every 2' for 6 Rds:
5x Deadlift 120/80kg
10-20x Sit-ups (and/or change weight)

WoD: AMRAP, 3 Rounds:
1': KB-Lunges 2x 24/16kg (55/35lbs)
1': Burpees
1': Wallballs 20/14lbs
1' Rest / 10'' break beetween exercises


15.05.18
for Quality 15':
15x SDHPs 32/24kg (Adv.: 5x Clean 70/45kg)
20x HollowRocks
1' Plank
1' Break / Change weights

WoD: OTM 12':
1) 8x Floorpress 55/35lbs + 8x Push-ups
2) 5x Strict Pull-ups + 5x Slow Leg Raises
3) 30''Goblet Squat Hold + 10x Squats (*Adv.: Jumping Squats)


14.05.18
Every 1,5' for 3 Rounds:
(5' to warm up and find starting weight)
1,5' Back Squat x 8-12 reps @ 3secs down, 50/35kg
1,5' Russian Step-Ups x 12 reps each leg, 60/50cm
1,5' Ring Row x 12-15 reps @ 3secs down

Tabata: 8x20''on/10''off
#1 KB-Swings 24/16kg
(Short Break)
#2 Sit-ups
(Short Break)
#3 Wallball-Shots 20/14lbs


12.05.18
OTM, 5 Rounds:
1) 8-10x Floorpress 2x 55/35lbs
2) 6x Slow Good Mornings 40/30kg
3) 40'' Dead Hang on Bar

Amrap 11', ladder+2:
2x alt. Lunges 40/30kg (+2)
2x Burpees over Bar (+2)
11x DU's/33xSU's


11.05.18
WoD: "DECK of CARDS":
for time:
Teams of 2 (on/off):
(Face Cards = 10 reps, Ace = 11 reps)

Choose Option 1 (Cardio):
♥ = Burpees
♠ = Wallballs 20/14lbs
♦ = Kettlebell-Swings 24/16kg
♣ = V-ups
Joker = 0 reps, next reps x2
(Cap 20')

or Option 2
“Meathead Deck of Cards” (Strength):
♥ = F-Squats 60/40kg
♠ = Push-Press 60/40kg
♦ = Ring Dips
♣ = Bend over Row 60/40kg
Joker = 50 weighted sit-ups 25/15lbs (together, parallell)
(Cap 20')


09.05.18
Complex, Strict Press:
Every 2' for 4 Rounds:
#1 15x 30/20kg
#2 10x 40/25kg
#3 7x 50/30kg
#4 3-5x 60/40kg
--> get heavy

WoD:
5 Rounds:
4,5' time + 30'' Break:
always 500m Run +
#1 20x HRPU's (*Adv.: 10x HSPUs)
#2 20x 1-Leg Romanian DL 55/35lbs (24/16kg)
#3 20x KB-Swings 32/24kg
#4 20x DB-Snatches 55/35lbs
#5 ME DU's


08.05.18
Conditioning: 3 Rounds:
30'' Highplank + 30'' Push-ups
30'' Superman + 30'' KB-Swings 24/16kg
30'' Hollow + 30'' Sit-ups
30'' Goblet Squat 24/16kg + 30'' Squats
30'' Break

WoD:
OTM 15':
1) 3x F-Squat, 3x Push-Press, 3x Thruster 50/35kg
2) 15x Wallballs 20/14lbs
3) 15x T2B


07.05.18
Complex, for Quality 12':
(einfach frei immer wieder den Complex in den 12')
8x Floorpress 55/35lbs (KB 2x 24/16kg)
8x Pull-ups
15x HRPUs
(short break: 30sec-1min, Übungsreihenfolge = egal)

Amrap 12':
(5' to warm up and find starting weight)
30x Push-ups
20x Thrusters 40/30kg
20x Burpees
15x Thrusters 40/30kg
15x Burpees
10x Thrusters 40/30kg
10x Burpees
ME Push-ups til the Timecap.


05.05.18
Pyramid Complex:
F-Squat (3' to warm-up)
Every 2,5' for 5 Sets:
#1: 15x reps easy (1) 50/30kg
#2: 10x reps medium (2) 70/45kg
#3: 5x reps MAX 90/60kg
#4: 10x reps (2) 70/45kg
#5: 15x reps (1) 50/30kg

WOD: Tabata: 8x20''on/10''off:
1) Floorpress 2x55/35lbs
(short Break)
2) SHHPs 32/24kg
(short Break)
3) V-ups


04.05.18
Complex:
Amrap, 2 rds:
30' Strict Pull-Ups
30'' Hollow
30'' Superman
30' Strict Mixed-Grip Pull-Ups
30'' Hollow
30'' Superman
30' Strict Chin-ups
30'' Hollow
30'' Superman

WOD: Amrap 16':
1': Burpee Box-Jumps  60/50cm
1': DB-Clean+Jerk  2x45/25lbs
1': KB-Taters 24/16kg
1': Break / 15'' beetween exercises


03.05.18
Strength:
(5' warm-up, find starting weight.
~12-15 reps should be possible with starting weight)
EMOM for 7 minutes
1: 8x Push-Press
2: 7x Push-Press
3: 6x Push-Press
4: 5x Push-Press
5: 4x Push-Press
6: 3x Push-Press
7: ME Push-Press
(score, reps of last round)

WoD: AMRAP 14', You go - I go:
6x Burpees
6x SDHPs 32/24kg
6x Goblet Squats 32/24kg


02.05.18
Strength: 15'
5' warm-up, find starting weight
Every 2' for 5 Rounds
5x Deadlift 120/80kg
15x HollowRocks

WoD: AMRAP 12':
Buy.in: Run 500m
10x SDHPs 35/25kg (sc.: 32/24kg)
20x Lateral Jumps over Bar
30x DU's/90xSU's
Cool Down: Easy paced 500m Run


30.04.18
Every 2' for 4 Rounds:
(~5' to find starting weights)
1) 16x KB | DB-Push-Press 24/16kg | 55/35lbs (8xr/8xl)
8x KB | DB Floorpress  24/16kg | 55/35lbs
2) 8-12x F-Squats 60/40kg
4x Wheels of Hell

WoD:
1) Amrap 4':
5x Medball Clean 20/14lbs
10x Wallballs 20/14lbs
2' Break
2) Amrap 4':
5x Pull-ups
10x Push-ups
2' Break
3) Amrap 4'
5x Goblet Squats 24/16kg
10x KB-Swings 24/16kg


28.04.18
OTM 12':
(5' to warm-up, find starting weight)
1: 5-8x (Dumbbell or Barbell) F-Squats 50/35kg
2: 5-8x (Dumbbell or Barbell) Push-Presses 50/35kg

WoD: Tabata: 8x20''on/10''off:
1) T2B (sc.: K2E, K2C)
(short Break)
2) KB-Swings 24/16kg
(short Break)
3) Burpees


27.04.18
For Quality 15': "HardCore":
12x KB- Russian Twists 24/16kg
12x "Strict"-Sit-ups
50x Flutter Kicks
1' High-Plank + 5 slow(!) Push-ups
1' Break

WoD: 3 Rds:
1' Row for Cal
1' Wallballs 20/14lbs
1' Burpees
1' KB-Swings 24/16kg
1' Break / 10'' Break beetween exercises


26.04.18
Strength:
(5' to warm up and find starting weight)
Every 2' for 6 Rounds:
7x Thrusters 50/35kg
5x Wheels of Hell (slow)

WOD: OTM, 5 Rounds (15'), Teams of 2:
1) 8-10x Partner Push-ups (+1)
(mit rechts+links einklatschen)
2) 16-20x Medball Partner Sit-ups 20/14lbs (+1)
3) 16-20x Medball Partner Thrusters 20/14lbs (+1)


25.04.18
3 Rounds: 40''on/20''off
1) alt. Lunges
2) Push ups
3) Box jumps
4) Burpees
5) Wall sit

WoD: AMRAP 16'
500m Run
6x Strict Pull-ups
12x Burpees
18x SDHP 32/24kg


24.04.18
OTM 15': 45''on/15''off
1) Box-Jumps 60/50cm
2) Shoulder ABC (5x E + 5x A or V) 2x,2,5/1,25kg
3) Hollow

OTM 12':
1) 6-8x F-Squats 60/40kg
2) 5-6x Pull-ups + 5-6x T2B
(*Adv.: 5-6x T2B-Pull-up)
3) 5-6x HRPU's + 5-6x Burpees


23.04.18
For Quality 12':
15-20x American KB-Swings 24/16kg
5x Strict Pull-ups (*Adv.: Slow!)
1' Hollow
1' Break

WoD:
A: AMRAP 5'
6x Ring Dips (Sc.: Bands, on Box)
16x KB-Swings
3' Break
B: AMRAP 5'
6x DB-Thrusters 55/35lbs
(KB 24/16kg)
16x V-ups (Sc.: Sit-ups)


21.04.18
Complex:
5' for warm-up and find starting weight
Every 2' for 6 Rounds:
3x Strict-Press
6x Thruster (Sc.: F-Squat)
3x Push-Press
Rx@ 50/35kg

WoD: AMRAP 5':
10x Sit-ups
15x Wallballs 20/14lbs
BREAK 3'
AMRAP 5'
10x Burpees
15x DU's/45x SU's


20.04.18
OTM 10':
1: ME Bar Hold
2: 30'' Goblet Squat Hold 24/16kg

AMRAP:
(#1) 4' Deadlifts 60/40kg
(#2) 4' Wallballs 20/14lbs
(#3) 4' Burpees over Bar
(#4) 4' Russian Twists 20/14lbs
2' Rest beetween exercises


19.04.18
CORE:
OTM; 4 Rds for 12'; 40''on, 20''off:
#1: Russian Twists 24/16kg-Kettlebell
#2: Hanging Leg Raises (sc.: am Boden Legraises)
#3: Hollow

WoD:
Teams of 2, (on/off):
AMRAP 16':
30x weighted heavy Sit-ups 55/35lbs
50x alt. DB-Snatches 55/35lbs
500m Partner Run


18.04.18
Bear Complex:
A) 5' warm up find starting weight
B) Every 3,5', 4 rounds:
7 sets of the following sequence
(Power Clean)
Front Squat
Push Press
Back Squat
Push Press
– work up to max load

WoD:
HRPUs VS KB-Swings

EMOM til Death for 16':
odd: 10x HRPU's (+2)
even 10x KB-Swings 24/16kg (+2)


17.04.18
for Quality 12':

(5' warm-up, find your starting weight)
5x OHS / F-Squats 50/35kg @3''Down
10x Rotational Planks
15x Burpees
1' Break

WoD: Tabata: 20''on/10''off
#1: KB-Swings 24/16kg
(short Break)
#2: Wallballs 20/14lbs
(short Break)
#3: DU's/SU's/3