CrossFit WOD 21.04.2025

A) Ground To Overhead

B) Team of 2 / split as needed:
Buy-In: each does 10m Handstand Walk
or, each does 20m Wheelbarrow Walk
into
200 Wall-Balls
150 Box-Jumps
100 Ground To Overhead (40/30)
75 Bar Facing Burpees
50 Pull Ups
Cash-Out: each does 10m Handstand Walk
or, each does 20m Wheelbarrow Walk

HYROX 20.04.2025

Hyrox (90min):
Team of 3:
20min AMRAP:
Partner A:
Rows for 5min
Partner B & C YGIG:
10 Slamballs
20 Burpees-2min Rest
20min AMRAP:
Partner A:
Rows for 5min
Partner B & C YGIG:
10 KB Deadlift (2×24/16)
40m Farmers Carry-2min Rest
20min AMRAP:
Partner A:
Rows for 5min
Partner B & C YGIG:
20m Walking Lunges
20m Sled Push

Team of 3:
12min AMRAP:
Partner A:
Rows for 4min
Partner B & C YGIG:
10 Slamballs
20 Burpees-2min Rest
12min AMRAP:
Partner A:
Rows for 4min
Partner B & C YGIG:
10 KB Deadlift (2×24/16)
40m Farmers Carry-2min Rest
12min AMRAP:
Partner A:
Rows for 4min
Partner B & C YGIG:
20 Reverse Lunges
10 Knee Raises

CrossFit WOD 18.04.2025

A) Squat Clean-Technique & BB-Cycling
Accessory-Post-Workout-Part:
4-5 Rounds for Quality:
8-10 / side (weighted) Split Squats
max effort Ring Support Hold
12-15 (weighted) Frog Pumps
max effort Ring Dip Hold (Bottom)

B) „Elizabeth“
21-15-9
Squat Clean (60/40)
Ring Dips

HYROX 17.04.2025

A) Strength:
8min for max Weight & max Distance: Sled Pull
8min for max Weight & max Distance: Sled Push

B) Conditioning:
10min AMRAP:
2-4-6-8-10…DB Thruster (2x 12.5/10)

-between each Set: 4 Burpees-

-1min Rest-
10min AMRAP:
2-4-6-8-10…Box Jumps

-between each Set: 4 Reverse Lunges

CrossFit WOD 17.04.2025

Team of 2, YGIG:
Buy In:
100 synchro Sit Ups
into
8 Rnds:
10 Handstand Push Ups
10 D-Ball Pass Over
into
10 Rnds:
10 D-Ball Squats +
8 D-Ball Step-ups
(Switch after each Rnd, Partner holds Plank Position)