CrossFit Ludwigsburg

Forging elite fitness in Ludwigsburg Allgemeines körperliches Fitnesstraining - effektiv durch intelligente Trainingsgestaltung und sorgfältige Betreuung, motivierend dank einer tollen Community und messbaren Erfolgen.

Passend für jedes Fitnesslevel. Bitte erst per SMS/WhatsApp/Email melden, da Anrufe aus Zeitgründen oftmals ungünstig anzunehmen sind. Please get in touch first via SMS/WhatsApp/eMail as calls are often difficult to take.

Wie gewohnt öffnen

[09/04/21]   Saturday, 4.9.21
WOD
5 rounds for time:
20 DB hang squat cleans 22,5/15
20 DB box step-ups 22,5/15
20 DB-facing burpees
1000m run

[09/03/21]   Friday, 3.9.21
WOD
1) not scored
Every 2min for 5 rounds:
hang power clean x3
+ front squat x3
+ power jerk x3

2)
Every 2min for 20min = 10 rounds:
hang power clean x5
+ front squat x5
+ power jerk x5

Score: heaviest unbroken complex

[09/02/21]   Thursday, 2.9.21
WOD
1)
Every 2,5min for 7 sets:
press x5
bent-over row x5

2)
EMOM for 15min, with 40sec on/20sec off:
1) 10-15 deadlifts ~60-100/40-67,5
2) DU practice
3) ~5-10 ring dips

Score: fewest DL in any round, weight used (reps x weight)

[09/01/21]   Wednesday, 1.9.21
WOD
1)
EMOM for 15min (50sec on/10sec off):
1) AMRAP arms-only sled pull
2/3)
2 2DB devil presses
+ 4 2DB OH walking lunges

2)
5 rounds for time:
7-6-5-4-3 2DB devil press 15s/10s
14-12-10-8-6 2DB OH walking lunges 15s/10s
10 pull-ups

[08/31/21]   Tuesday, 31.8.21
WOD
1) not scored
Every 90sec for 6 sets:
hang sn**ch pull x2
+ segment sn**ch pull x2

2) not scored
Every 90sec for 6 sets:
hang power sn**ch
+ (hang) power sn**ch x2

3)
AMRAP in 10min:
5 (hang) power sn**ches 50/35
20 push-ups
5 (hang) power sn**ches
30 air squats

[08/30/21]   Monday, 30.8.21
WOD
1)
Every 2,5min for 8 rounds:
front squat x5-5-5-5-5-3-3-3
strict HSPU x3-8

2)
Every 2min for 10min = 5 rounds, with 90sec work/30sec rest:
20-18-16-14-12 box jump-overs 24/20’’
AMRAP burpees

Score: total burpees

[08/28/21]   Saturday, 28.8.21
WOD
Every 10min for 40min = 4 rounds, with 8min on/2min off:
750/600m row, then AMRAP:
1)
+2 pull-ups/round
+4 wall-balls/round 20/14lbs
2)
+2 T2B/round
+4 alt. DB sn**ches/round 22,5/15
3)
+1 pull-up/round
+2 wall-balls/round
4)
+1 T2B/round
+2 alt. DB sn**ches/round

Score: rounds + reps for each of the 4 intervals

[08/27/21]   Friday, 27.8.21
WOD
1) not scored
In 15min, work up to a heavy set of 3 hang squat cleans.
Start with at least 3 sets of:
2 HPC + 2 HSC

2)
EMOM for 15min = 5 rounds:
1) 5 unbroken hang squat cleans
2) up to 50 double unders
3) 1 wall-climb hold

Score: weight for unbroken HSC

[08/26/21]   Thursday, 26.8.21
WOD
1) not scored
Every 2,5min for 7 sets = 17,5min:
press x5
bent-over row x5

2)
4 rounds for time:
20 deadlifts 60/40
16 OA OH walking lunges 22,5/15
12 burpees

[08/25/21]   Wednesday, 25.8.21
WOD
1) not scored
Every 45sec for 5 rounds = 15min:
1) 1 rope climb
2) 10 pike leg raises
3) 5 kipping (C2B) pull-ups
4) 10 pike lift-overs

2)
With a partner, AMRAP in 20min:
A1:
10 rope climbs
20 box jumps 24/20’’
30 sit-ups

A2:
12/9 cals air bike

Switch whenever the AB cals have been completed.

Score: rounds + reps completed

[08/24/21]   Tuesday, 24.8.21
WOD
1) not scored
In 15min, work up to a heavy set of 3 hang power sn**ches + 1-3 OH squats

2)
EMOM for 15min:
1+2)
10 unbroken hang power sn**ches
5-10 OH squats
3) strict ring dip x5+

Score: weight for unbroken HPS

[08/22/21]   Monday, 23.8.21
WOD
1) not scored
Every 2,5min for 8 rounds = 20min:
front squat x5-5-5-5-5-3-3-3
strict HSPU x3-8

2)
For time:
30 russian swings 24/16
15/15 OA S2OH 22,5/15
30 russian swings
12/12 OA S2OH
30 russian swings
9/9 OA S2OH

[08/20/21]   Friday, 20.8.21
WOD
1) In 20min:
Find a bench press 5RM

2)
AMRAP in 16min:
14 alt. DB sn**ches 22,5/15
12 wall-balls 20/14lbs
10 toes-to-bar

[08/19/21]   Thursday, 19.8.21
WOD
1) In 20min:
Find a back squat 5RM

2)
Baseline
For time:
500m row
40 air squats
30 sit-ups
20 push-ups
10 pull-ups

[08/17/21]   Wednesday, 18.8.21
WOD
1)
In 15min:
Work up to a heavy set of 3 hang power cleans

2)
AMRAP in 15min:
5 hang power cleans
10 push-ups
100m run

Start power cleans at 40/25.
After every 2 rounds, increase the PC weight. If you reach the last weight, continue working at that weight.
Men: 50,60,70,75,80
Women: 35,40,45,50,55

[08/17/21]   Tuesday, 17.8.21
WOD
1)
In 12min: Work up to a heavy set of 5 deadlifts

2)
Every 4min for 3 rounds:
bench press x8-10
weighted chin-up x5

3)
For time: 100 pull-ups

Score: heaviest DL set / time for p.3

[08/15/21]   Monday, 16.8.21
WOD
1) not scored
Every 2-2,5min for 15min = 6 or 8 sets:
pause jerk x3-5

2)
With a partner, 6 rounds for time:
A1: 4x10m sled pull 60/40
A2: 10/10 OA hang clusters 22,5/15

Switch after each round.

[08/15/21]   Sunday, 15.8.21
WOD
1)
Every 3min for 3 sets:
back squat x5

2)
EMOM for 15min, with no more than 40sec work:
1) 5-15 T2B/kip swing practice
2) 5-8 high box jumps
3) 8-12 presses

[08/13/21]   Saturday, 14.8.21
WOD
Every 2,5min for 25min = 5 rounds:
1)
10/8 cals row
10 bar-facing burpees
10 american swings 24/16
AMRAP cals ski
2)
rest

Score: total ski calories

[08/12/21]   Friday, 13.8.21
WOD
1)
Every 4min for 5 rounds:
deadlift x3
bench press x5

2)
Every 90sec for 3 rounds:
1) 8+ strict pull-ups
2) 8-12 lying triceps extensions

Score: average bench press weight

[08/12/21]   Thursday, 12.8.21
WOD
1) not scored
Every 1,5 or 2min for 11min = 6 or 8 sets:
hang squat clean x3

2)
Every 1:15 for 10min = 2 rounds, with 1:00 on/0:15 off, AMRAP each interval:
1) med-ball squat cleans 20/14lbs
2) sit-ups
3) wall-balls 20/14lbs
4) sit-ups

Score: total reps

[08/10/21]   Wednesday, 11.8.21
WOD
1)
Every 3min for 3 sets:
back squat x5

2) - not scored
EMOM for 15min, with no more than 40sec work:
1) 8-15 2DB push presses
2) rope climb practice
3) 5/5 (weighted) lateral box step-ups

Score: average BS weight

[08/09/21]   Tuesday, 10.8.21
WOD
For time:
20 pull-ups
40 double unders
25 push-ups
40 double unders
30 box jumps 24/20’’
40 double unders
35 OH squats 35/25
40 double unders
30 box jumps
40 double unders
25 push-ups
40 double unders
20 pull-ups

[08/08/21]   Monday, 9.8.21
WOD
1)
In 12min: Work up to a heavy set of 5 deadlifts

2)
Every 4min for 3 rounds:
bench press x8-10
weighted chin-up x5

3)
For time: 100 burpees

[08/08/21]   Sunday, 8.8.21
WOD
1) not scored
Every 1,5 or 2min for 11min = 6 or 8 sets:
hang squat sn**ch x3

2)
Every 1:30 for for 9min = 3 rounds, with 1:15on / 0:15off:
3 rope climbs, then AMRAP…
1) alt. DB sn**ches 22,5/15
2) air bike cals

Don’t start another rope climb after 30sec.

Score: total sn**ches / cals

[08/07/21]   Saturday, 7.8.21
WOD
1)
Every 3min for 3 sets:
back squat x5

2) - not scored
EMOM for 15min, with no more than 40sec work:
1) 10 T&G power jerks
2) double under practice
3) 10-16 farmer’s carry walking lunges

Score: average BS weight

[08/06/21]   Friday, 6.8.21
WOD
Every 5min for 30min = 3 rounds:
1/2/3)
12-9-6 reps for time:
thruster 35/25
pull-ups

4/5/6)
12-9-6 reps for time:
wall-balls 20/14lbs
toes-to-bar

Score: slowest time for intervals 1-3/4-6

[08/04/21]   Thursday, 5.8.21
WOD
1)
Every 4min for 5 rounds:
deadlift x3
bench press x5

2)
Every 90sec for 3 rounds:
1) 8+ strict pull-ups
2) 8-12 lying triceps extensions

Score: average bench press weight

[08/04/21]   Wednesday, 4.8.21
WOD
1) not scored
Every 2-2,5min for 11min = 5-6 sets:
pause jerk x3

2)
With a partner, 8 rounds for time:
A1: 250/200m row
A2: 2 rounds: 5 american swings, 5 goblet squats

Rx weight: 24/16

Switch when both athletes get done.

[08/03/21]   Tuesday, 3.8.21
WOD
1)
Every 3min for 3 sets:
back squat x5

2)
EMOM for 15min, with no more than 40sec work:
1) 5-15 T2B/kip swing practice
2) 5-8 high box jumps
3) 8-12 presses

Score: average BS weight

[08/01/21]   Monday, 2.8.21
WOD
For time:
660m run
then, 3 rounds:
10 hang power sn**ches 40/27,5
10 lateral bar-over burpees

then: 660m run

then, 3 rounds:
10 hang clean & S2OH 40/27,5
10 lateral bar-over burpees

then: 660m run

[08/01/21]   Sunday, 1.8.21
WOD
1)
In 12min: Work up to a heavy set of 5 deadlifts

2)
Every 4min for 3 rounds:
bench press x8-10
weighted chin-up x5

3)
For time: 100 wall-balls 20/14lbs

Score: heaviest DL set / time for p.3

[07/31/21]   Saturday, 31.7.21
WOD
1) not scored
Every 1,5 or 2min for 11min = 6 or 8 sets:
hang squat clean x3

2)
AMRAP in 10min:
40 double under
8 box-facing burpees 24/20’’
15 american swings 24/16

[07/30/21]   Friday, 30.7.21
WOD
1)
Every 3min for 3 sets:
back squat x5

2) - not scored
EMOM for 15min, with no more than 40sec work:
1) 8-15 2DB push presses
2) rope climb practice
3) 5/5 (weighted) lateral box step-ups

Score: average BS weight

[07/28/21]   Thursday, 29.7.21
WOD
Every 6min for 30min = 5 rounds:
For time:
300m run
2x15m sled push 25/0
10 pull-ups
10 burpees

Score: slowest round

Our Story

Unser Ziel ist “general physical preparedness” - frei übersetzt als vielseitige körperliche Leistungsfähigkeit, eine Idee von Fitness, die uns gesund und leistungsfähig hält. Diese Fitness erreichen wir durch sorgfältiges Coaching, sinnvolle Trainingsgestaltung, eine tolle Community als Motivationshilfe und jede Menge Schweiß und Verausgabung ;)

Geeignet für jedes Fitnesslevel!

Bitte erst per SMS/WhatsApp/Email melden, da Anrufe aus Zeitgründen oftmals ungünstig anzunehmen sind.

Please get in touch first via SMS/WhatsApp/eMail as calls are often difficult to take.

Telefon

Adresse


Oscar-Walcker-Straße 26
Ludwigsburg
71636

Öffnungszeiten

Montag 16:00 - 22:00
Dienstag 16:00 - 22:00
Mittwoch 16:00 - 22:00
Donnerstag 16:00 - 20:00
Freitag 16:00 - 20:00
Samstag 11:30 - 16:00
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