CrossFit 40477

🗓️ Weekly Overview – April 14-20, 2025

Monday

Workout:
A longer, endurance-focused workout with no additional strength or accessory component today. Expect steady pacing and a push to maintain intensity throughout.

Strength/Accessory:
None – focus is on the main workout.

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Tuesday

Workout:
Upper body muscle endurance repeat from last year.
Includes single-arm pulling and moderate-rep wall balls across five rounds.

Strength/Accessory:
🔹 20-Rep Back Squat

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Wednesday

Workout:
An ascending chipper designed to build core endurance.
The movements get harder as the reps go up – stay focused on form.

Strength/Accessory:
🔹 Gymnastic Ring Dips
Accessory strength for pressing – focus on range of motion and control.

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Thursday

Workout:
A descending gymnastic chipper:
Movements get more complex, but reps decrease – pace and scaling are key.

Strength/Accessory:
🔹 6x2 Hang Snatch
🔹 3x3 Snatch Pull
Focus on explosive power, technique, and bar path.

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Friday – NO CLASSES (KARFREITAG)

🚫 Box Closed – No Classes, No Open Gym
Due to Karfreitag (Good Friday), a silent holiday in Germany, the gym will remain closed out of respect.

➡️ You can make up a missed session at Open Gym another day this week.

Planned Strength (if you want to make it up on your own):
🔹 Max Rep Bench Press + Burn Out

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Saturday – Partner Intervals

Workout:
3:00 Intervals – Partner WOD:
One partner rows for max meters while the other cycles through rounds of:
▫️ Double Unders
▫️ Toes to Bar

Switch every 3 minutes – keep transitions tight and rounds snappy.

Here's the weekly overview at a glance (details/video descriptions on Beyond the Whiteboard -included in Performance membership, bookable option for all other memberships): 

Liebe Mitglieder, [English below]

RESAWOD hat ein neues Feature eingeführt: die Spätstornierung.

WAS IST DAS?
Ihr könnt Eure Teilnahme auch nach Ablauf der Cancel-Frist absagen, wenn Ihr kurzfristig verhindert seid. So haben andere Mitglieder noch die Chance, Euren Platz zu nutzen. Der Credit wird dennoch von Eurem Kontingent abgezogen, aber Ihr habt die Möglichkeit, diesen gegen Zahlung einer Gebühr zu behalten.

Wir möchten diese Funktion testen und bitten Euch dennoch, möglichst die Late Cancel-Fristen zu beachten, da viele von uns ihre (Arbeits-) Tage im Voraus planen müssen. Besonders unsere Unlimited (Performance-) Member bitten wir, ihre Plätze rechtzeitig zu stornieren, wenn sie nicht teilnehmen können. Wir behalten die No-Shows im Blick.

Für uns erleichtert diese Funktion den Ablauf, da wir keine kurzfristigen Absagen mehr manuell bearbeiten müssen. Es sorgt zudem für mehr Fairness für alle.

Wenn Ihr die Funktion nutzt, freuen wir uns auf Euer Feedback und darauf zu hören, ob sie gut funktioniert hat.

Vielen Dank für Eure Unterstützung!

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Dear Members,

RESAWOD has introduced a new feature: Late Cancellation.

WHAT IS IT?
You can cancel your participation even after the cancellation deadline if you're unable to attend last minute. This gives others the opportunity to take your spot. The credit will still be deducted from your account, but you have the option to keep it for a fee.

We would like to test this feature and kindly ask you to still adhere to the cancellation deadlines as much as possible, as many of us need to plan our (work)days in advance. In particular, we ask our Unlimited (Performance) Members to cancel their spots if they can't attend. We are monitoring No-Shows.

This feature makes the overall process easier for us, as we no longer need to manually process last-minute cancellations. It also ensures fairness for everyone.

If you use this feature, we would love to hear your feedback and whether it worked well for you.

Thank you for your support!

Hi Team,

Here is your weekly program preview:

Monday
WOD: A thruster and core-dominant chipper that challenges endurance and mental toughness.
Strength: 20-Rep Back Squat.

Tuesday
WOD: A couplet of deadlifts and bar-facing burpees. Athletes can partition the reps as they wish.
Strength: Power Clean + Push Jerk, followed by 3x3 Clean Deadlift and Clean Pulls.

Wednesday
WOD: Cardio-focused with aggressive pacing and consistent rest intervals.
Accessory: Sandbag Hold.

Thursday
WOD: Full-body descending rep workout designed to push heart rate, legs, and shoulders.
Strength: Max Rep Bench Press followed by a Burnout Set.

Friday
WOD: Short, intense AMRAPs. The challenge is to complete the chest-to-bar reps before fatigue takes over.
Accessory: Gymnastics Rope Climb and Strict Variations.

Saturday
Partner WOD: Athletes work 1:1 through snatches and wall walks, aiming to keep the effort steady and nearly non-stop.

See you in class!