Monday 22.04.2024 Dynamic Warm Up Run 1000m Partner WOD AMRAP 24 Max Distance Ski Max Rounds Cindy “Cindy “ 5 Pull Ups – 10 Push Ups – 15 Air Squats *Each athlete must complete at list 1 Full Round Cindy 500/400m  Ski   Tuesday 23.04.2024 Front Squat Warm Up Front Squat 1RM WOD 15-12-9-6-3 DB Devil Press ( 2×22/2x15kg ) 30-24-18-12-6 T2B   Wednesday 24.04.2024 Stretch & Mobility Warm Up : Rowing & Bike WOD EMOM  28 15/12 Cal Row 12m DB Walking Lunges 15/12 Cal Bike 12m Burpee Broad Jumps   Barbell Club Deload Week Snatch Warm Up Technique Tekkers EMOM 18 3 Powe ..read more

Monday 15.04.2024 Warm Up Deadlift 1RM WOD 21-15-9 Deadlift 100/70kg Box Jump Over T2B   Tuesday 16.04.2024 Barbell Warm Up EMOM 12 6-10 Bench Press 8-12 Bent Over Row 70/45kg WOD AMRAP 15 50 Double Unders 25 Wall Ball 400/350 Ski   Wednesday 17.04.2024 Stretch & Mobility Warm Up : Rowing Up 100m Game WOD ( 6 Rounds ) AMRAP 3 250/200m Row 8 Double Hop Burpee Over The Row Max Reps ALT Hand DB Snatch 25/17kg Rest 2:00   Barbell Club Snatch Warm Up Snatch 1RM Into : Clean & Jerk Warm Up Clean & Jerk 1RM Thursday 18.04.2024 CrossFit Open Quarterfinals Workout to be annou ..read more

Monday 8.04.2024 Warm Up : 800m Run Front Squat 3×3@75% WOD [5 Rounds ] AMRAP 2:00 200m Run Max DB Thrusters 2×22/15kg Rest 2:00   Tuesday 9.04.2024 Warm Up : Med Ball Volleyball WOD AMRAP 21 400m Row 30 Wall Ball 20 V-Ups Stretch & Mobility   Wednesday 10.04.2024 Dynamic Warm Up WOD EMOM 24 15/13 Cal Ski 15 Box Jump Over 24/20” 15/13 Cal Row 15 T2B   Barbell Club Clean & Jerk Warm Up : Clean Pull 2×5 Hang Muscle Clean & Press 2×5 Front Squat 2×5 Main Set : Squat Clean 1-1–1-1-1 @85-90% Jerk From Rack 1-1-1-1-1 @85-90% Front Squat 1-1-1-1-1 @100%-110% from Clean 1RM ..read more

Monday 25.3.2024 Squat Therapy Tekkers Back Squat 3×3@70% WOD 3 Rounds 50 Wall Ball 35 Box Jump Over 15 Power Clean 50/35kg   Tuesday 26.3.2024 Warm Up : Double Unders Skill T2B WOD EMOM 21 15 T2B 70 Double Unders 7 Deadlift 120/80kg   Wednesday 27.3.2024 Stretch & Mobility Warm Up : Ski Intervals Partner WOD AMRAP 24 2-4-6-8-10-12-14-16…. Cal Ski Thrusters 40/25 Every 2:00 including 0:00 8 Burpee Over The Bar   Barbell Club Snatch Warm Up : Snatch High Pull 2×5 Hang Muscle Snatch 2×5 OH Squat 2×5   Power Snatch 3×4 @70% Hang Squat Snatch 3×4 @70% OH Squat 3×4@100% Thur ..read more

Monday 18.3.2024 Final Call : CrossFit Open 24.3 Focus on final attempt of 24.3 Tuesday 19.3.2024 Warm Up : Row Intervals 5 sets :20sec row :20sec rest Tekkers : Shoulders to Overhead 3×3@70% ELFIT ARAB OPEN 24.1 ( All to support our Arab CrossFit Community ) AMRAP 16 20/16 Cal Row 12 Left 12 Right Hang DB Snatch 22/15kg 8 Double Hop Burpee Over Rower   Wednesday 20.3.2024 Stretch & Mobility Warm Up : Bike – Med Ball Cleans Partner WOD AMRAP 21 10-20-30-40-50-60…. Cal Echo Bike Box Jump Over 20/24” Wall Ball 6/9kg   Barbell Club Clean & Jerk Warm Up : Clean Pull 2×5 Hang Mus ..read more

Monday 11.3.2024 Final Call : CrossFit Open 24.2 Option B WOD AMRAP 20 Run 800m 30 Burpee Bike 1600 30 Air Squats   Tuesday 12.3.2024 Barbell Warm Up Tekkers : Thrusters WOD [ 6 Rounds ] AMRAP 2:00 5 Wall Walks Max Thrusters (40/25kg) -Rest 2min –   Wednesday 13.3.2024 Dynamic Warm Up Skill  Pull Ups WOD AMRAP 20 7 C2B Pull Ups 14 Box Jump Over 24/20” 21 DB Hang Clean & Jerk 22/15kg   Barbell Club Snatch Warm Up Snatch Deadlift 2×5 @100% Snatch High Pul 2×5 @80% Power Snatch 3×4 @70% Hang Squat Snatch 3×4 @70% Snatch Balance 3×4 @70% Thursday 14.3.2024 Recovery Day Calm ..read more

Monday 4.3.2024 Final Call : CrossFit Open 24.1 Option B WOD AMRAP 21 Row 500m 25 Wall Balls 50 Double Unders   Tuesday 5.3.2024 Barbell Warm Up Barbell WOD 3 Rounds 5 Deadlift 5 Hang Power Clean 5 Front Squat -Rest 1min – 2 Rounds 10 Deadlift 10 Hang Power Clean 10 Front Squat -Rest 1min – 1 Round 15 Deadlift 15 Hang Power Clean 15 Front Squat RX 60/40kg   Wednesday 6.3.2024 Dynamic Warm Up Skill T2B WOD 6 Rounds AMRAP 3 15 25ft Shuttle Run Max Reps T2B Rest 1:30   Barbell Club Clean & Jerk Warm Up Clean Pull , Hang Power Clean , Front Squat Jerk Clean & Jerk 6×6@60% Th ..read more

Monday 26.2.2024 Dynamic Warm Up : Bike Shuttle Run Midline Conditioning For Time: 2000m Bike Erg 60 AbMat Sit-ups 800 Meter Run 60 AbMat Sit-ups 800 Meter Run 60 AbMat Sit-ups 2000m Bike Erg Time Cap: 28 Minutes   Tuesday 27.2.2024 Warm Up [ 3 Sets ] 10 V-Ups + 10 Push Press + 10 Down Up Skill Toes To Bars WOD [ AMRAP 18 ] 18 Alt Dumbbell Hang Clean and Jerk ( 22/15kg ) 15 Dumbbell Facing Burpee 12 Pull Ups   Wednesday 28.2.2024 Dynamic Warm Up Bike – Double Unders WOD 5 Rounds 3:00 21/18 Call Echo Bike 75 Double Unders Rest 1:30   Barbell Club Snatch Warm Up Snatch High Pull ..read more

Monday 19.2.2024 Squat Therapy Strength Back Squat 1-1-1-1-1 WOD 6 Sets AMRAP 3 4 Power Clean 60/40kg 8 Push Ups 12 Air Squats Rest 1:00   Tuesday 20.2.2024 Warm Up 7min 10 Pull Ups / 100m Row / 10 Push Ups / 100 Row PARTNER WOD 2,000m Row 30 Bench Press 70/45kg 1,500m Row 20 Bench Press 80/52kg 1000m Row 10 Bench Press 90/60kg   Wednesday 21.2.2024 Dynamic Warm Up Bike – Double Unders WOD 6 Sets: Every 4:00 12/10 Calorie Echo Bike 18 Wall Balls (20/14) 54 Double Unders   Barbell Club Clean & Jerk ( Deload Week ) EMOM 12 4 Clean & Jerks @50% from 1RM Clean & Jerk EMO ..read more

Monday 12.2.2024 Squat Therapy Strength Front Squat 1-1-1-1-1 WOD 4 Sets 4:00 On/2:00 Off 500/450m Ski 15 Box Jump Over 24/20” Max Reps Wall Balls   Tuesday 13.2.2024 Partner Warm Up Bench Press / Wall Walk / Shuttle Run WOD [ YGIG ] AMRAP 27 3 Wall Walk 6 DB Bench Press 30/20kg 12 Shuttle Run 25ft   Wednesday 14.2.2024 Back & Hamstrings Activation    Strength Deadlift 1-1-1-1-1 WOD 2-4-8-10-12-14-16-18-20-22-24 Deadlift 100/75kg Bar Facing Burpee 60 Double Under After completed set Barbell Club Clean & Jerk ( Deload Week ) EMOM 15 4 Clean & Jerks @40% from 1R ..read more