CrossFit WOD 14.02.2025

A) Strength:
12min AMRAP for Quality:
10 Cyclist Front Squats
12 Gorilla Rows
5/5 Windmill

B) Conditioning:
4 Rounds:
500m Row / 25cal Bike
30 Sit Ups
15 Handstand Push Ups

CrossFit WOD 13.02.2025

For Time / with a Partner:

150 Ring Rows / Partner holds Active Hang
75 Push Ups to Box Step Ups / Partner holds Plate Goblet Squat Hold (15/10)
50 Synchronized Plate Ground To Overheads
1000m Row split as needed
50 Synchronized Plate Ground To Overheads
75 Push Ups to Box Step Ups / Partner holds Plate Goblet Squat Hold

150 Ring Rows / Partner holds Plank Position

HYROX 13.02.2025

Team of 2:
10 alternating Rounds: 12/10cal Row + 12 DB Thruster (15/10)
into
10 alternating Rounds: 10 One Arm Devil Press +10 Box Jump Over
into
10 alternating Rounds: 10 DB Deadlift (22.5/15) + 12 Ring Rows

CrossFit WOD 12.02.2025

A) Strength:
6 Sets, alle 90sec:
2 strict Press + 3 Push Press (ahafa)

B) Conditioning:
30 Double Unders
10 Hang Power Clean (40/30)
30 Double Unders
8 Hang Power Clean (50/35)
30 Double Unders
6 Power Clean (60/40)
30 Double Unders
4 Power Clean (70/50)
30 Double Unders
2 Power Clean (80/55)

CrossFit WOD 11.02.2025

A) Skill & Pratice:
Kipping Pull Up-Technik (advanced: Butterfly)
BB-Cycling für Thruster

B) Conditioning:
Open 19.5
33-27-21-15-9
Thruster (40/30)
C2B Pull Ups