WOD SA 23/09

CrossFit BayreuthWOD

A. Gymnastics EMOM 20 30s on/ 30s off 1. Hollow Hold 2. Tuck Hold on Parallets 3. Elevated reverse Plank hold 4. Tucked negative Lever 5. Mobility (frei wählbar) B In Teams of 2. B1. … Read More

WOD FR 22/09

CrossFit BayreuthWOD

A. Power clean w/ 2 sec pause @ receiving (power) position – 50 repetitions for quality, in sets of 5 UB (unbroken) reps @ 30-40%1RM, Go every 45 seconds B. Single arm DB Push jerk … Read More

WOD DO 21/09

CrossFit BayreuthWOD

A. Hang snatch (above knee) + snatch – (12 to 15) x (1+1) @ 65-85% 1RM Snatch B. Overhead squat w/ 2 sec pause @ bottom position – 40-50 repetitions for quality C. 4RFT 400 … Read More

WOD MI 20/09

CrossFit BayreuthWOD

A. Deadlift – Build to a heavy single (1) for the day inside a 15-minute window B. Alternate B1 / B2 for 3 rounds B1. Back rack reverse lunge – 10/side @ AHAFA B2. Single … Read More

WOD DI 19/09

CrossFit BayreuthWOD

A. Power clean and jerk – (12 to 15) x 1 @ 65-80%1RM CnJ, go every 60s B1. 10 – 8 – 6 – 4 – 2 for time DB squat snatch @ 20/10kg alternating … Read More

WOD MO 18/09

CrossFit BayreuthWOD

A. Rotate through A1 / A2 / A3 for 3 R A1. Back squat w/ 4 sec pause – 2 to 3 A2. Strict dip – 8 @ AHAFA A3. Weighted wide grip pull up … Read More

WOD SO 17/09

CrossFit BayreuthWOD

A. FSQ 1.10 min to a heavy 1x FSQ 2. E2MOM 6’ 5x @ 80-90% of 1 B. AMRAP 16’ 80 DU 40 WB 20 t2b Optional C. 3R 10-15 banded Leg Curl 10-15 GHD … Read More

WOD SA 16/09

CrossFit BayreuthWOD

A. 15-20min for 1RM Strict Press and 1RM Chin Up B. Teams of 2 AMRAP 10’ 10 THR (50/35) 10 BRP otb 5min Rest AMRAP 10’ 10 PCL (50/35) 10 HSPU (str) Optional C. 3R: … Read More

WOD FR 15/09

CrossFit BayreuthWOD

A. Sn 1.10 min to a heavy 1xSn 2. EMOM 5’: 1SQSN+2-4OHS (50/35) B. AMRAP 10` 5 DL (120/80) (circa 60% 1RM) 10 Pullup 15 WB Optional C. AMRAP 4’ 1A Carry OH, FrontRack, Farmer … Read More

WOD DO 14/09

CrossFit BayreuthWOD

A. Press + Pull EMOM 12’ 1. 2-3 max def HSPU 2. 10-30s Chin Up Hold B. 3RFT 20/15 cal Row 15 alt DB Sn (30/20 10 BRP BJO (30/24) 2min Rest btw Rounds TC … Read More