WORKOUT WOCHENPLAN

Don’t stop when you are tired, stop when you are done

Montag

Kein WOD verfügbar

Dienstag

Kein WOD verfügbar

Mittwoch

MOD3163

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Samstag 30.05.2026
“MURPH”

ENGINE BUILDING

Metcon (Time)

In Teams of 2, for time:

100/80 cal ROW

100 Wallballs

75 DB Hang Cleans

50 T2B

75 DB Hang Cleans

100 Wallballs

100/80 cal ROW

Time Cap: 40 Minutes

L1: 14/8 lbs ; 2x 15/10 kg

L2-3: 20/14 lbs ; 2x 22,5/15 kg

Donnerstag

MOD3164

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Samstag 30.05.2026
“MURPH”

Weightlifting

Power Snatch (5-4-3-2-1 every 2 Min)

work up to a heavy PS.

WOD

Metcon (Time)

For Time:

2 Rounds of:

10 Snatches w1

12 Push Ups

then, 2 rounds of

10 Snatches w2

12 Push Ups

Time Cap: 15 Minutes

L1: 70% ; 50%

L2: 52/35 kg ; 35/25 kg

L3: 80/56 kg ; 52/35 kg

Gymnastics

PU / C2B / BMU / RMU (AMRAP - Rounds and Reps)

Gymnastics for all fitness levels!

Warm Up:

Lat Pull Down

Superman Hold

Technik:

Kip Swing

Lat Pulls

Kipping Pullups / Butterfly / C2B / BMU / RMU

Strength:

8 rounds every 1:30 min

8-10 Strict PU / Inverted Ring Rows

8-10 Bench Press (50-60%)

Mobility

Freitag

MOD3165

SAVE THE DATE
Samstag 30.05.2026
“MURPH”

GAMEDAY

Dork (Time)

6 Rounds for Time
60 Double-Unders
30 Kettlebell Swings (1.5/1 pood)
15 Burpees
Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.

He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.

He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.
https://crossfit.com/workout/2018/10/10#/comments

Time Cap: 25 Minutes.