CrossFit WOD 10.01.2025

A) Strength:

3 Runden:

8-10 Toes Elevated Romanian Deadlift
8-10 Reps/Side One Arm Row
8-10 Reps Z-Press

B) Conditioning:

500m Row
30 deficit Push Ups
750m Row
20 Hand Release Push Ups
1000m Row
10 Push Ups

HYROX 09.01.2025

Hyrox: Team of 2 / split as needed:

50 – 40 – 30 – 20 – 10

DB Power Snatch
DB Front Rack Reverse Lunges

Start with & EMOM: 5 Synchronized Burpees

CrossFit WOD 09.01.2025

Team Workout:

24min AMRAP with Partner / split as needed:

24 Box Jump Over
24 Power Snatch
24 Overhead Squat
24 Knee To Elbow
24 cal. Bike

CrossFit WOD 08.01.2025

A) Strength & Skill:

Front Squats &

Pull Ups &

Double Unders

B) Conditioning:

a) 10min EMOM:

• 10 C2B Pull Ups / Pull Ups – 5 Front Squats

b) 30 – 25 – 20 – 15 – 10
Double Unders (Single Unders + attempts)
Sit Ups

HYROX 07.01.2025

Hyrox:

10 Runden, 45sec on, 15sec off:

10-12 Wallballs, amrap weighted Sit Ups

• 1min Rest –

10 Runden, 45sec on, 15sec off:

6-8 Burpees, amrap (weighted/+Medball) Jumping Lunges

• 1min Rest –

10 Runden, 45sec on, 15sec off:

8-10 Russian KBSwings, amrap (weighted/KB Suitcase) Box Step Over