WOD Blog

At home WOD

Warm Up
5 Min AMRAP
10x 90°-90°-Drill
5x Inchworm
10x Samson Lunge
5x D.Dog-Cobra

Movement prep.
20/10 x 2
– T-Spine Rotation in Squat
– Handstand Hold (on wall)
– Toes to heel Rocks
– Cartwheels

WOD
40/40 Sec. Work/Rest Interval, 4 Rounds
– Handstandwalk / Shoulder Taps
– Tempo Goblet Squat @3212

40/20 Sec. Work/Rest Interval, 3Rounds
– Single Arm Bodyw. Row (L)
– Single Leg Deadlift (L)
– Single Arm Bodyw. Row (R)
– Single Leg Deadlift (R)

Cool down
10x Shoulder Circles (3 Variations)
10x Squat/Hip Stretch

1 Min each
– Pigeon Stretch (L/R)
– Neck Stretch (L/R)

Running WOD

Warm Up
5-10 Min easy Jogging
3 Rounds
20m High Knees
20m Buttkicks
20m Karaoke Drill
5 Min Dynamic Stretching

Sprints/Hill Sprints
5x 45 Sec. Sprint
(1:1 Work/Rest)

5 Min Rest

3 Rounds
90 Sec. Sprint
3 Min Walk

At home WOD

Warm Up
5 Min AMRAP, 10 reps each
– 90°-90°-Drill
– Airsquat
– Wallslide
– Scapula Pushup

Movement prep
20/10 x 3
– Toes to heel Rocks
/Deck-Pistol-Squat
– Tempo Oushup @ 31X1
– Scapula Table Pulls
/ Scapula Pullup

WOD, Timecap: 30 Min
Option A)
„Candy“, 5 Rounds
20x Pullup / Table Pull
40x Pushup
60x Airsquat

Option B)
„Maggie“, 5 Rounds
20x Handstand PU / Pike PU
40x Pullup
60x alt. Pistol Squat

Cool down
1 Min each
– Squat Hold on wall
– Latissimus Stretch (L/R)
– Chest Stretch (L/R)

Running WOD

55 Min easy Running
every 5 Min: 10x broad Jump

At home WOD

Warm Up
5 Min AMRAP, 10 reps each
– 90°-90°-Drill
– Kossack Squat
– Groiners
– Glutebridge

Movement prep
20/10 x 3
– Scapula Pushup + Shoulder Tap
– Tempo Airsquat @30X1
– Backpack Goodmorning / Odd Object Deadlift

Test Run
3 Rounds
1x Clean 2x Pushup 3x Airsquat

WOD
„The Lonley Chief“
5 Rounds,
3 Min AMRAP
3x Power Clean (Backpack/ Odd Object)
6x Pushup
9x Airsquat
1 Min Rest

Accessory work
I) Goblet Tempo (Pistol) Squat
4/8 (Pistol) Sets, 6 reps @3212
Rest as needed

II) Core Finisher
2 Rounds

20x Flutter Kicks
10x V-Ups
20x Bicycle Crunch

20x alt. Bird Dog
10x Arch Rocks
20x alt. Glutebridge

Cool down
1 Min per Side
– Samson Stretch

Running WOD

Warm Up
5 Min Jogging
5 Min Dynamic Stretching

4 Rounds
2.500m Run (at 10k pace)
200m Recovery Walk

At home WOD

Warm Up

1 Min each
– 90°-90°-Drill
– D.Dog-Cobra
– Airsquat
– Jumping Jack
– Toes to heel Rocks
– Skater Squats

Movement prep I
20/20 x 2
– Explosive Hip Extensions / Backpack SDLHP
– Broad Jump !Controlled Landing!

WOD I
30/40 Interval, 4 Rounds
– Explosive Hip Extension into max Broad Jump
– Decksquat into 180° Jump

Movement prep II
20/10 x 3
– Scapula Pushup
– Hollow Rock

WOD II
– Explosive Pushup onto bench/step
– Russian Pushup

WOD III
10/20 x 10
– Single Leg Sprints / Skipp Jump

Running WOD
5 Min easy Jogging
5 Min dynamic Streching

3 Sets
– 9 Min Run (hard! Level 8 on a scale of 1 to 10)
– 3 Min recovery walk

At home WOD

Rest day!

Enjoy the holiday.

Recover and restore so you can hit the
CrossFit Fundraiseer WOD II
as soon as it is announced.

https://games.crossfit.com/workouts/open/2021

At home WOD

Warm Up
I) 400m Run /
2 Min AMRAP: -10x Jumping Jack -10x Buttkicks -10x Airsquat

II) 20/10 x 3
– Legswings
– Squat Jumps
– D.Dog-Cobra

Movement prep
1,2,3,4,5 x
– Box Jump / Tuck Jump
– Wallball / Odd Object Thruster

WOD
„Kelly“ after curfew
5 Rounds
400m Run / Jumping Jacks
30x Box Jump / Tuck Jump
30x Wallball / Odd Object Thruster

Cool down
3 Min easy Jogging
1 Min each
– Pigeon Stretch (L/R)
– Hurdler Stretch (L/R)
– Low Back Stretch (L/R)

Running WOD

Warm Up
5 Min easy Jogging
3 Rounds
– 20m Buttkicks
– 20m High Knees
– 20m Karaoke Drill

5 Min Dynamic Stretching

Hill Sprints / Sprints
5 Sets
60 Sec Sprint
60 Sec Rest

5 Min Rest

2 Sets
2 Min Sprint
4 Min Rest

At home WOD

Warm Up
5 Min AMRAP
5x D.Dog-Cobra
10x Airsquats
5x Scapula Pushup
10x Forward Rotation Lunge

Movement prep
20/10 x 2
– „Swimmer“
– Hollow Hold
– Handrelease Pushup
– Backpack* Squat
– Backpack* Forward Lunge
(*: or use the prescribed DB if you have it or substitude with what you have)

WOD
„United in movement WOD 3“
20 Min AMRAP
20x Handrelease Pushup
30x Weighted Squat
40x Handrelease Pushup
50x Weighted Forward Lunges
60x Handrelease Pushup
70x Suitcase Deadlift

Cool down
2 Min
10x Bearhug while jogging
10x Windmils

1 Min each
– Lying Chest Stretch (L/R)
– Figure 4 Stretch (L/R)

Running WOD

60 Min Run
(every 10 Min increase pace)

At home WOD

Warm Up
5 Min AMRAP, 1,2,3…x
– Airsquat
– Jumping Jack
– No Pushup Burpee

Movement prep
20/10 Interval, 3 Rounds
– Inchworm
– Groiners
– D.Dog-Cobra
– Toes to heel Rocks

WOD I
4 Rounds
20 Sec. AMRAP Squat Vertical Jumps
20 Sec. AMRAP Wallsit/ Squat Hold
20 Sec. AMRAP Airsquats
1 Min Rest

WOD II a)
Death by…
– Strict Handstandpushup/ Pike Pushup/ Pushup

5 Min Rest

WOD II b)
Tempo Handstandpushups
5 Sets, every 2 Min
5 reps @ 31X2 (Kipping allowed)

Cool down
1 Min each
– Pigeon Strctch (L/R)
– Heelsit
– Neck Stretch (L/R)

Running WOD

50 Min Run (easy pace)
every 5 Min perform 10x Broad Jump

At home WOD

Warm Up

I) 400m Run /
2 Min Double Under Practice

II) 4 Min AMRAP
10x 90°-90°-Drill
10x Airsquat
10x Cuban Complex
5x Toes to heel Rocks

Movement prep

20/10
– Behind the neck Press
– Buttkicks / Double Under Practice
– Overhead Squat Hold
– Skipping / Double Under Practice

WOD

No equipment  „Nancy“
5 Rounds
400m Run / 150x Double Under
15x Overheadsquat

Accessory work I
Tempo Chair Step Up
6 Sets, every 90 Sec.
10x @30X1 (+Backpack)

Accessory work II
20/10, 4 Sets
Facedown Behind the neck Press

Running WOD

5 Rounds
– 2000m Run
– 200m Recovery walk
(run at 10k pace)

At home WOD

Weekend Challenge

Hero WOD „Kevin“ home alone
3 Rounds
32x Deadlift (83/60kg) substitude by Odd Object
32x Hanging Hip Touches
800m Farmer Carry (2x6kg)

Running WOD

10k time trial