In teams of 3 6K Row AMRAP10 15 HSPU 30 Sit-ups 90 Air squats

EMOM8 8 Stric press @ 70% AMRAP20 20 cal. row 10 Push press 43/30 20 cal. bike 10 Wall balls 9/6

Skill/Strength: 4 sets of 16 OH Box Step-ups (alternating) 1:00 rest 16 Z-Press (change after 8 reps) 2:00 rest WOD: For time 30 KB Swings 24/16 30 Push-up 30 Power Snatches 43/30 30 Push-ups 30 KB Swings TC 12:00 Endurance For time: 100 Thruster 20/15 150 Wall Balls 9/6 w/ E3MOM 200m run 10/8/6 Burpees 30/20/10 DU

Skill/Strength: Back Squats 21-18-15-12-9-6-3 @50% each set has to be unbroken TC 20:00 WOD: AMRAP11 10 Box Jumps 20 T2B 10 Box Jumps 15 Wall Balls 10 Box Jumps 10 Power Cleans 50/35

CrossFit Open Workout 18.3 2 rounds for time 100 DU 20 Overhead Squats 52,5/36 (Sc: 20/15) 100 DU 12 Ring Muscle ups (Sc: Pull-ups) 100 DU 20 Dumbell Snatches 22,5/15 (Sc: 15/10) 100 DU 12 Bar Muscle ups (Sc: Pull-ups) Timecap 14:00

Skill/Strength: E2MOM10 3 Deadlift @85% WOD: 10-9-8-7-6-5-4-3-2-1 Power Snatches 35/25 Lateral Burpees TC 12:00

Skill/Strength: Barbell Cycling 4 sets of 4 Clean DL 4 Power Clean 4 Push Jerk 2:00 rest WOD: 2RFT 40 Wall Balls 30 HPC 43/30 20 Burpees over bar TC 17:00

Skill/Strength: E1:30MOM9 3 Front Squats @85% WOD: 10-9-8-7-6-5-4-3-2-1 DUx10; SUx20 Squat Clean 50/35 TC 18:00

Skill/Strength: EMOM10 8 HR Push-ups WOD: For time 16 Hang Cleans 43/30 12 T2B 12 Clean & Jerk 43/30 12 T2B 8 Thruster 43/30 12 T2B 4 Snatches 43/30 12 T2B TC 18:00

Skill/Strength: EMOM8 10 Push Press @30-40% WOD: 5RFT 20 G2OH 15/10 15 Sit-ups 20m OH Lunges 15/10 TC 18:00

EMOM10 odd: 9/7 Cal. row + 20sec. HBP even: 8 Burpees + 20sec. Arch For time 30 Cal. row 30 KB swings 24/16 30 HSPU 30 KB swings 30 Cal. row

Ich liebe #calrow 💪🏽😂 #wodoftheday #crossfitdeutschland #crossfitbox #boxspotter

12 days of Christmas🎅🏼🎄finally home❤️ #rhcf #workout #christmas #nobullproject #weightlifting #teamschlulik

Immer wieder schön Zuhause zu sein! Das weihnachtsessen haben wir uns auf jeden Fall verdient @mettytravelstheworld :) 👆🏻wünsche allen ein schönes Weihnachtsfest 🎄#12daysofchristmas #xmasworkout #partnerwod #ruhrgebiet #community #homesweethome #warmwelcome #immerwiederschönbeieuch #redhawkcrossfit

Amrap 12 : 6 KB thrusters, 8 pull ups, 10 cal row #redhawkcrossfit #crossfit #lunges

Hello🤗 #nobull #justthehorns #crossfit #shoes #argyle #trainer #redhawk #lifting #new #finanzielleruntergang

Sock game on point👌 #fancy #socks #r2d2 #yoda #stance #reebok #nano #nike #metcon #crossfit #shoes #training #workout #übeldünn

#mywod No.200 AMRAP15 5 Overhead Lunges 30kg 10 Knees To Elbows 150 Single Unders . . . #crossfit #wod #ironparadise #myburpee #boxspotter #bloodsweatprogress #gohardorgohome 161019 5r 58reps

#ThankGodItsFriday #HappyWorkoutWeekend #happybroker #crossfit #redhawkcrossfit #ironparadise #boxspotter

#mywod No.189 10-9-8-7-6-5-5-3-2-1 Thrusters 30kg - Lateral Burpees . mywod No.190 3 RFT - TC 25 min 5 Snatches 40kg - 20 cal row - 35 Box Jumps 24/20 - 50 Air Squats . . . #crossfit #wod #ironparadise #myburpee #boxspotter #bloodsweatprogress #gohardorgohome 160919 16:34 160921 328reps

#mywod No.187 15 Ring Dips - 30 Thrusters 40kg - 60 cal row . . . #crossfit #wod #ironparadise #myburpee #boxspotter #bloodsweatprogress #gohardorgohome 160908 13:23