CrossFit WOD 16.04.2025

A) 8min EMOM:
1 Power Snatch +
1 Overhead Squat

B) Conditioning:
5 Rounds:
5 Devil Press (2x 22.5/15)
10 Alternating Hang DB Snatch (1x 22.5/15)
15 Lateral DB Hop Overs

-2min Rest-
5 Rounds:
5 Devil Press (2x 22.5/15)
10 Alternating Hang DB Snatch (1x 22.5/15)
15 Lateral DB Hop Overs

CrossFit WOD 15.04.2025

A) with a Partner, YGIG:
Partner A does 1min easy Cardio / free Choice,
while Partner B does dynamic Mobility / Activation,
the switch:

-Worlds Greatest Stretch
-assisted Cossack Squat
-Scapula Push Ups
-straddled Arch Up
-Dead Bug

B) 10min AMRAP / Easy Pace:
250m Row
10 Crossover Ostrich Walk
10 High Plank Shoulder Taps
into
20min AMRAP / High Aerobic Effort:
20/16cal Bike o. 30/25cal Row
10 Burpee Box Jump Over
10 Body Row

-30sec Active Rest / Walk between Rounds-

HYROX 15.04.2025

10 Rounds:
10 Wallballs
500m Row

CrossFit WOD 14.04.2025

A) 12min EMOM:

-2-5 strict (weighted) Chin Ups

-3-4 Hollow into L-Sit-Drill

B) RX:

On a 10:00 clock:

250 Double Unders

50 C2B

in remaining Time: max Reps Thrusters (70/50)

Intermediate:

On a 10:00 clock:

150 Double Unders

25 C2B

25 Pull Ups

in remaining Time: max Reps Thrusters (50/35)

Beginner:

On a 10:00 clock:

100 Penguin Jumps o. Single Unders

50 Jumping PU / seated PU / Ring Rows

in remaining Time: max Reps Thrusters (30/20)

HYROX 13.04.2025

Hyrox (90min):
With a Partner*:
500m Run
50 Partner Wallballs
50 Pull Ups
50 Burpees
1000m Run
100 Push Ups
100m Sandbag Walking Lunges (20/10)
100 Sit Ups
1500m Run
150m Farmer’s Carry (2×24/16)
150 Air Squats
150 Russian KB Swings

Hyrox/Team Workout (60min):
With a Partner, get as far as you can in 40min*:
400m Run
40 Partner Wallballs
40 Pull Ups
40 Burpees
500m Run
50 Push Ups
50m Sandbag Walking Lunges (20/10)
50 Sit Ups
1000m Run
100m Farmer’s Carry (2×24/16)
100 Air Squats
100 Russian KB Swings