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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!


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!

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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