Posted by Emanuel Erlewein on Mai 11, 2023 in WOD-Post

CrossFit – Thu, May 11 Warm-Up Warm-Up Row x 100 Cals split with partner (switch every 10) Then: Cone Game WoD Smooth Operator (Time) "Smooth Operator" 3 Rounds for Time: Row 1000 meters 30 Walking Lunges 20 Cross Body Mountain Climbers 10 Strict Pull-Ups Time Cap: 20 minutes Strength / Skill Ring-Rows (3 Rounds for [...]

Posted by Emanuel Erlewein on Mai 10, 2023 in WOD-Post

CrossFit – Wed, May 10 Warm-Up Warm-Up 2 min Machine of choice Then 2 Sets 10 PVC Pipe Passthrough 10 Goblet Good Morning @3111 20 Speed Steps + BB Prep 1 Set x 5 reps each of the following movements: -Snatch Grip Deadlifts -Hang Muscle Snatch -Heaving Snatch Balance -Overhead Squats -Hang Power Snatch -Power [...]

Posted by Emanuel Erlewein on Mai 09, 2023 in WOD-Post

CrossFit – Tue, May 9 Warm-Up Warm-Up :30/side Calf Stretch on Rig/Box 3 Sets 3 Inchworms + 6/side Shoulder taps 12 Air Squats @32X1 tempo 12 Box Step ups* *Switch to Box jump for last round Strength / Skill 1 min max Toes-to-Bar (incl. 120/150 m. row) (3 rds 1 minute window 150/120m row max [...]

Posted by Emanuel Erlewein on Mai 08, 2023 in WOD-Post

CrossFit – Mon, May 8 Warm-Up Warm-Up 2 Sets :30 Row @easy pace :30 Supinated Deadhang :30 Row @moderate pace 6/side samson Lunge :30 Row @hard pace 5 Squat Jumps for height Strength / Skill Shoulder Press (Within 10 minutes: Build to heavy 1 Shoulder Press) Build to a heavy single for the day in [...]

Posted by Emanuel Erlewein on Mai 07, 2023 in WOD-Post

CrossFit – Sun, May 7 Sunday-Funday Sunday-Funday Warm-Up EMOM 9 min 1.min: Down Ups 2.min: Air Squats 3.min: Ring Rows Strength 3-4 sets 10 Goblet Cossack Squats e/s 10 KB Gorilla Row e/s WOD-Prep Find a partner and prepare for workout AMRAP 20 min 6 synchro Hand-release Push-ups 9 synchro TTB 12 synchro Wallballs [...]

Posted by Emanuel Erlewein on Mai 06, 2023 in WOD-Post

CrossFit – Sat, May 6 Warm-Up Warm-Up With partner: Partner 1: Accumulate Rowing distance @Warm up intensity (60-70%) Partner 2 – 1 Round of: 8 Med ball Thrusters w/ pause at extension 8/side DB High Pulls 8/side Alt. Reverse Lunges *Once Partner 2 finishes, athletes will switch until both have done 3 Rounds of Warm [...]

Posted by Emanuel Erlewein on Mai 05, 2023 in WOD-Post

CrossFit – Fri, May 5 Parking situation in the morning: please do not use the parking area on the other side of the street. This area is needed by the Handelskammer for their students. Warm-Up Warm-Up 3:00 machine of choice Min 1 – easy Min 2 – Moderate Min 3 – hard paces + 2 [...]

Posted by Emanuel Erlewein on Mai 04, 2023 in WOD-Post

CrossFit – Thu, May 4 Parking situation in the morning: please do not use the parking area on the other side of the street. This area is needed by the Handelskammer for their students. Warm-Up Warm-Up 1:00 Row/Bike/Jog* 5 Inchworms 5 single leg drivers 5 cossack squats/side *Sub Inchworm + Plank hold Strength / Skill [...]

Posted by Emanuel Erlewein on Mai 03, 2023 in WOD-Post

CrossFit – Wed, May 3 Parking situation in the morning: please do not use the parking area on the other side of the street. This area is needed by the Handelskammer for their students. Warm-Up Warm-Up 2-3 Sets based on time :30/side PVC Front Rack Stretch 8 Barbell romanian deadlifts @2121 tempo 8 Banded Pull [...]

Posted by Emanuel Erlewein on Mai 02, 2023 in WOD-Post

CrossFit – Tue, May 2 Parking situation in the morning: please do not use the parking area on the other side of the street. This area is needed by the Handelskammer for their students. Warm-Up Warm-Up EMOM12 Min 1 – Machine x :40 @warm up pace Min 2 – 10 barbell muscle cleans Min 3 [...]