Tuesday 15/11/16

Warm-up 3x
20sec work, 10sec rest
one legged burpee
straddle hollow rock
hold bottom of wall squat

10 swings on rings
5 mu transitions
5-10sec hold bottom of ring dip
1-2 ring mu

Back Squat (10×6)
e3mom 30
10 kipping hspu
6 back squats 100/70
2 muscle up
*hspu deficit if possible – I used 15kg+10kg plat all rounds

9-9-9 80kg, unbroken

clean complex misfits @ 70% (46kg)

power snatch 30 sec on/2:30 rest @65%
5 rounds, drop and reset
I did 7 reps, last set 8 reps, 32,5kg

Partner wod ygIg
20 rounds (10 per person)
10 t2b
15 wall balls (everything unbroken)

weighted strict pu (always 1)

Tuesday – back in Berlin and back to the gym…

I went to the 12pm class and because one wod just wasn’t enough, I did another two right after the class… 😉 No, it was more like people asked me if I wanna join and I felt like…, well…, actually… YES! After resting and eating two much I felt kind of slow and needed extra wod time…


Warm-up 2x
15m bear crawl
15m crab walk
2x 10 side to side hang & 10 scapula push ups

3x 1min work on du & 1min foot work + juggling

Basic Strength
Bench Press (5×10)
5min to warm up to working weight then 5×10
*rest exactly 1min between sets
*add 2,5-5kg to last week

Metcon (AMRAP – Reps)
7x 20sec work, 40sec rest
I. row for cal
II. thruster 20/15
163 RX

Little zip of my protein shake AND:


AMRAP 8 minutes
50 GHD sit-ups
50 Wallballs 20/14lbs
Max meters on the rower in remaining time
RX 731m

Partner Met-Con With a partner – Alternating movements
AMRAP 15 mintues
5 Double KB clean and jerk 53’s/35’s
10 Burpee box jump overs 24/20″
5 Muscle-ups
We scaled a bit with the MU, I did 5 in the first round, afterwards 4 and once 3 and then another 4, I did not want to let my partner wait too long during them, so we did 2 C2B for one MU

Thursday 24/2/16

I got kinda excited – Thursday to Friday night they will release the first CrossFit Open workout 2016. I will do it in the 5 pm class tomorrow. after teaching the CF Kids…

Still deload week – but today’s wod was great to work on my weakness. I did all sets of the muscle ups unbroken. always three but they still look like shit, my kip is a mess, so much to work on, dunno where to start… :O

Warm-up 3x
50 su
10 squats

2:30min coordination ladder
2:30min Y-Squat

WOD emom 30
I. 1-3 muscle ups
II. 6-9 burpees
III. 30sec work on du