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WORKOUT KW24

    Welcome to June! This month, we focus on heavy lifting.


    MONTAG 09.06.2025


    FREE GYM!



    DIENSTAG 10.06.2025


    WORKOUT - COMMUNITY CUP WORKOUT 1

    AMRAP 20:

    15 box jump-overs (51/61 cm)

    10 dumbbell snatches (35/50 lb)

    5 handstand push-ups



    MITTWOCH 11.06.2025


    WORKOUT - COMMUNITY CUP WORKOUT 2

    Complete as many reps as possible following the interval of:

    2 minutes of work, 1-minute rest

    2 minutes of work, 1-minute rest

    2 minutes of work, 1-minute rest

    3 minutes of work


    Rounds 1 and 2

    15 toes-to-bars

    15 overhead squats (29/43 kg)

    Max-calorie row/ski


    Rounds 3 and 4

    15-calorie row/ski

    15 overhead squats

    Max chest-to-bar pull-ups


    – Your score is the total number of reps completed.



    DONNERSTAG 12.06.2025


    WORKOUT - COMMUNITY CUP WORKOUT 3

    In 20 minutes, establish:

    1 rep-max front squat

    1 rep-max hang power clean



    FREITAG 13.06.2025


    WORKOUT

    EMOM 15:

    8 burpees

    8 wall-ball shots (6/9 kg) (2.7/3 m)


    STRENGTH/SKILL

    Post-workout

    Accumulate:

    30-50 banded good mornings



    SAMSTAG 14.06.2025


    STAMINA

    10 sets for time:

    250/300-meter row/ski

    :30 rest


    – All sets under 1:30.

    – Start at a conservative pace and increase your pacing after the first couple of sets.


    SKILL

    Every 2:00 for 5 sets:

    30 double-unders

    1-5 strict pull ups



    WORKOUT - CrossFit Regional 2014 Event 6 - Partner Edition

    For time with a partner:

    50-calorie row

    50 box jump-overs (51/61 cm)

    50 deadlifts (56/84 kg)

    50 wall-ball shots (6/9 kg) (3 m)

    50 ring dips

    50 wall-ball shots

    50 deadlifts

    50 box jump-overs

    50-calorie row



    SONNTAG 15.06.2025


    FREE GYM!

    WORKOUT KW23

      Welcome to June! This month, we focus on heavy lifting.


      MONTAG 02.06.2025


      WORKOUT

      For time:

      2 ring muscle-ups

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

      200-m run

      4 ring muscle-ups

      100-m single-DB carry

      200-m run

      6 ring muscle-ups

      100-m single-DB carry

      200-m run

      8 ring muscle-ups

      100-m single-DB carry

      200-m run

      10 ring muscle-ups

      100-m single-DB carry

      200-m run

      – Carry the dumbbell any way.



      DIENSTAG 03.06.2025


      WORKOUT

      4 rounds for time:

      400/500-m row

      10 shoulder-to-overheads (56/84 kg)



      MITTWOCH 04.06.2025


      WORKOUT

      AMRAP 10:

      10 alternating front-rack lunges (43/61 kg)

      10 bar-facing burpees

      10 chest-to-bar pull-ups


      SKILL/STRENGTH

      Pre-workout

      Every 2:00 for 5 sets:

      1 power clean

      1 front rack lunge, right leg

      1 front rack lunge, left leg



      DONNERSTAG 05.06.2025


      WORKOUT - HEAVY DAY

      For load:

      Back squat

      10-10-10-10-10



      FREITAG 06.06.2025


      WORKOUT - DIANE

      For time:

      21-15-9

      Deadlifts (70/102 kg)

      Handstand push-ups


      STRENGTH/SKILL

      Post-workout

      4 sets:

      :20 hollow rocks

      :10 rest



      SAMSTAG 07.06.2025


      STRENGTH/SKILL

      Front squat

      3-3-3-3-3+


      3 sets

      4 sets:

      Handstand walk (100 ft)*

      1:00 flutter kicks


      *scale to 50 alternating shoulder taps


      WORKOUT

      For time with a partner:

      800-m run


      then…


      10 rounds of:

      10 double-DB power cleans (15/22.5 kg)

      30 double-unders


      then…


      800-m run


      – Partners perform the runs together and then alternate full rounds of the 10-round couplet.



      SONNTAG 08.06.2025


      FREE GYM!

      WORKOUT KW22

        Welcome to May! This month, we’ll prepare for the Hero workout Murph. Expect to see pull-ups and push-ups each week.



        MONTAG 26.05.2025


        WORKOUT - MURPH

        For time:

        1-mile run

        100 pull-ups

        200 push-ups

        300 air squats

        1-mile run

        – Partition anyhow.

        – Wear a weight vest if you have one (14/20 lb)



        DIENSTAG 27.05.2025


        WORKOUT - ELIZABETH

        21-15-9 reps for time:

        Cleans (43/61 kg)

        Ring dips


        SKILL/STRENGTH

        Post-workout

        EMOM 7:

        3 box jumps

        – Use a higher box than you would normally use.



        MITTWOCH 28.05.2025


        WORKOUT - HEAVY DAY

        For load:

        3-3-3-3-3

        Deadlift

        – Start every rep with an open hand and a return under control (no dropping the bar).



        DONNERSTAG 29.05.2025


        FREE GYM!



        FREITAG 30.05.2025


        WORKOUT

        For time:

        500-400-300-200-100

        Meter row

        50-40-30-20-10

        AbMat sit-ups

        Double-unders


        STRENGTH/SKILL

        Post-workout

        Accumulate:

        30-50 banded good mornings



        SAMSTAG 31.05.2025


        STRENGTH/SKILL

        2 sets for load:

        10 close-grip bench presses

        2 sets for load:

        10 normal-grip bench presses

        2 sets for load:

        10 wide-grip bench presses


        3 sets

        10 seated leg raise

        3 chest to bar pull ups

        3 wall walks


        WORKOUT

        For time with a partner:

        1,000-m run

        50 Curtis-P complexes (25/34 kg)

        800/1,000-m row

        – One partner works at a time on the run, complexes, and row.

        – Both partners perform 4 burpees at the TOP of each minute during the Curtis-P complexes.



        SONNTAG 01.06.2025


        FREE GYM!

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