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WORKOUT KW25

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


    MONTAG 16.06.2025


    WORKOUT

    5 rounds for time of:

    12 single-arm KB snatches (16/24 kg)

    15 hand-release push-ups

    30 air squats


    SKILL WORK

    Pre-workout

    5 sets/arm:

    1 single-arm Russian KB swing

    1 single-arm KB swing + pull back

    1 single-arm KB snatch



    DIENSTAG 17.06.2025


    WORKOUT

    7 rounds for time of:

    30 double-unders

    200-m run


    SKILL/STRENGTH

    Post-workout

    Accumulate:

    200-m bottom-up KB carry

    – Switch arms as needed.



    MITTWOCH 18.06.2025


    WORKOUT - HEAVY DAY

    For load:

    Deadlift

    5-3-3-1-1-1-1

    – Build to a 1-rep max.



    DONNERSTAG 19.06.2025


    FREE GYM!



    FREITAG 20.06.2025


    WORKOUT

    For time:

    24-18-12

    Toes-to-bars

    12-9-6

    Front squats (61/93 kg)


    STRENGTH/SKILL

    Pre-workout

    Every 2:00 for 5 sets:

    1 squat clean

    1 pause front squat

    1 front squat

    – Build in load as mechanics allow.



    SAMSTAG 21.06.2025


    STAMINA

    3 rounds for time:

    300-meter run

    :30 rest

    200-meter run

    1:00 rest

    100-meter run

    1:30 rest


    SKILL

    Every 2:00 for 5 sets:

    5-8 (strict) Handstand push-up

    5-8 (strict) toes to bar



    WORKOUT - PARTNER MONTI

    AMRAP 30 with a partner:

    50 barbell back-rack step-ups (15/20 kg) (51/51 cm)

    15 cleans (43/61 kg)

    50 barbell back-rack step-ups (15/20 kg) (51/51 cm)

    10 snatches (43/61 kg)



    SONNTAG 22.06.2025


    FREE GYM!

    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!

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