CrossFit WOD 21.03.2025

A) 10min for Quality:
5/5 (Goblet) Cossack Squats
5/5 Windmill
8/8 KB One Arm Row

B) 12-9-6 Burpee Box Jump Overs
9-6-3 Power Snatches (40/30)-1min Rest
15-12-9 Lateral Burpees over The Bar
12-9-6 Thrusters (40/30)

CrossFit WOD 20.03.2025

Team of 2 / One Person works at a Time
Get as far as possible in 40min…
3 Rounds:
42 DB Devil Press (1×22.5/15)
30 Pull Ups
18 Deadlifts (120/80)
4 Rounds:
50 Push Ups
2 Legless Rope Climbs
5 Rounds:
20cal Bike
30 Russian Kettlebell Swings (32/24)

HYROX 20.03.2025

a) 10min: Sled Push for max Lanes
b) „Cash“
20min AMRAP with a Partner, split as needed:
20cal Row o. 15cal Bike
20 FR Lunges (2×15/10)
20 Burpee Broad Jumps

CrossFit WOD 19.03.2025

A) Every 90sec for 5 Rounds:
3-4 Paused Back Squat / 3sec Pause

B) EMOM 15:
1) 8/6cal Bike
2) 20m Sled Push
3) 12/10cal Row

HYROX 18.03.2025

For Time, with a Partner:
One is Rowing 250m, while the other is working:
100 Push Ups
100 Burpees
100 Wallballs
100 Farmers Walking Lunges (2×24/16)