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WORKOUT KW21

    Welcome to May! This month, we’re inviting you to take on three exciting and challenging tasks that will test your limits!


    We’ll also prepare for the Hero workout Murph. Expect to see pull-ups and push-ups each week.



    CHALLENGE 3


    "Wall Ballern"

    2' AMRAP Wall Balls

    RX: 9/6kg

    Scaled: 6/4kg



    MONTAG 19.05.2025


    WORKOUT

    7 rounds for time:

    2 rope climbs (4.6/4.6 m)

    20 walking lunges

    20 hollow rocks


    STRENGTH/SKILL

    Post-workout

    Accumulate:

    25-75 KB side bends/side

    – Use a light load.



    DIENSTAG 20.05.2025


    WORKOUT - HEAVY DAY

    For load:

    8-8-8-8-8

    Front squat



    MITTWOCH 21.05.2025


    WORKOUT

    For time:

    15-12-9-6-3 reps for time:

    Power cleans (34/52 kg)

    Push jerks

    Box jump-overs (51/61 cm)


    STRENGTH/SKILL

    Pre-workout

    Every :90 for 6 sets:

    1 clean pull

    1 hang power clean

    1 push jerk



    DONNERSTAG 22.05.2025


    WORKOUT

    10-9-8-7-6-5-4-3-2-1 reps for time:

    Deadlifts (70/102 kg)

    Handstand push-ups

    STRENGTH/SKILL

    Pre-workout

    3-5 sets:

    5 deadlifts

    – Build to workout weight or slightly heavier.



    FREITAG 23.05.2025


    WORKOUT

    AMRAP 15:

    100-m single-DB suitcase carry (15/22.5 kg)

    20-cal row/ski

    30 alternating DB hang snatches


    STRENGTH/SKILL

    Post-workout

    EMOM 6:

    1 Turkish get-up/arm

    – Use a single dumbbell.

    – Build in load if able.



    SAMSTAG 24.05.2025


    JAHRESFEIER - 8 Jahre CrossFit3430


    Ab 10:00 Uhr Team Competition


    Ab 14:00 Uhr Jahresfeier



    SONNTAG 25.05.2025


    FREE GYM!


    WORKOUT KW20

      Welcome to May! This month, we’re inviting you to take on three exciting and challenging tasks that will test your limits!


      We’ll also prepare for the Hero workout Murph. Expect to see pull-ups and push-ups each week.


      CHALLENGE 2


      "Ski Sprint"

      For time:

      RX: 50/40cal Ski

      Scaled: 40/30cal Ski



      MONTAG 12.05.2025


      WORKOUT

      3 rounds for time:

      800-m run

      20 pull-ups

      60 air squats



      DIENSTAG 13.05.2025


      WORKOUT

      10 rounds for time:

      3 hang power snatches (43/61 kg)

      30 running step single-unders


      STRENGTH/SKILL

      Pre-workout

      EMOM 5:

      5 hang power snatches

      – Practice cycling at a light load.



      MITTWOCH 14.05.2025


      WORKOUT

      For time:

      8 rounds for time:

      5 box jumps (61/76 cm)

      3 power cleans (56/84 kg)


      STRENGTH/SKILL

      Pre-workout

      On a 10:00 clock:

      1 power clean

      1 hang power clean

      – Build to a heavy set.



      DONNERSTAG 15.05.2025


      WORKOUT

      5 rounds, each for time:

      450/500-m row

      20 push-ups

      – Rest as needed between efforts

      STRENGTH/SKILL

      Post-workout

      Accumulate:

      30-50 weighted good mornings



      FREITAG 16.05.2025


      WORKOUT

      AMRAP 9:

      3 thrusters (50/75 kg)

      3 ring muscle-ups

      3 lateral burpees over the bar



      SAMSTAG 17.05.2025


      STRENGTH

      Bench Press

      7-7-5-5-5+


      Bent over row:

      8-8-8-8-8


      WORKOUT

      AMRAP 20 with a partner:

      8 DB step-ups (15/22.5 kg)(20 in)

      8 DB squat cleans

      – One partner completes a round, while the other rests; switch.

      – Use two DBs for both movements.



      SONNTAG 18.05.2025


      FREE GYM!

      WORKOUT KW19

        Our May Madness starts today!


        This month, we’re inviting you to take on three exciting and challenging tasks that will test your limits!



        CHALLENGE 1

        "Hold on"

        As long as possible..

        RX: 2 x 20/15kg Plate Tweak Grip Hold

        Scaled: 2 x 15/10kg Plate Grip Hold



        MONTAG 05.05.2025


        WORKOUT

        3 rounds for time:

        21 bar-facing burpees

        15 deadlifts (70/102 kg)

        90 double-unders


        SKILL/STRENGTH

        Post workout

        3 sets:

        50 flutter kicks

        25 AbMat sit-ups



        DIENSTAG 06.05.2025


        WORKOUT - HEAVY DAY

        Every 5:00 for 7 sets:

        3 push presses

        2 push jerks

        1 split jerk

        – Build in load each set.



        MITTWOCH 07.05.2025


        WORKOUT

        For time:

        20/25-16/20-12/15-8/10-4/5

        Calorie row/ski

        20-16-12-8-4

        Toes-to-bars


        STRENGTH/SKILL

        Post-workout

        4 sets:

        Front-rack carry (30.5 m)

        – Rest 1:00 between sets.



        DONNERSTAG 08.05.2025


        WORKOUT

        2 rounds for time:

        200-m run

        15 back squats (43/61 kg)

        200-m run

        12 front squats (43/61 kg)

        200-m run

        9 overhead squats (43/61 kg)



        FREITAG 09.05.2025


        WORKOUT - CINDY

        As many rounds as possible in 20 minutes of:

        5 pull-ups

        10 push-ups

        15 air squats



        SAMSTAG 10.05.2025


        STAMINA

        2 sets for total time:

        200-meter run

        400-meter run

        800-meter run

        100-meter sprint

        – Rest 1:00 between each distance.


        WORKOUT

        AMRAP 20 with a partner:

        50 calorie bike

        100 KB swings (24/32 kg)

        20 wall walks

        – Split work as needed; 1 partner works at a time.



        SONNTAG 11.05.2025


        FREE GYM!

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