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

CrossFit – Tue, Oct 3 Warm-Up Warm-Up 15-Minute Partner Warm-Up: 1. Cardio Warm-Up (4 minutes): Partner Bike Relay (2 minutes): Each partner will bike for 30 seconds at an easy pace, then switch. Synced Jumping Jacks (2 minutes): Partners stand side-by-side and perform jumping jacks in sync. 2. Dynamic Mobility & Stretching (5 minutes): Leg [...]

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

CrossFit – Mon, Oct 2 Warm-Up Warm-Up :90 AMRAP @ warm up pace- Box Step ups + 3 Sets 10 PVC Pipe Passthrough 10 Empty bar/PVC Good Morning @3111 tempo 3 Box Jumps :15 Passive Bar Hang Strength / Skill 1 Snatch High Pull + 1 Hang Squat Snatch + 1 Snatch Balance (Weight) EMOM [...]

Posted by Emanuel Erlewein on Okt 01, 2023 in WOD-Post

CrossFit – Sun, Oct 1 Sunday-Funday Sunday-Funday Warm-Up3 rds– 1 min. ergometer of choice– 10 Muscle DB Snatch e/s (light weight)– 10 Wall-Squats (wall-facing, hands overhead)– 10 m. Bear-Walk Partner IntervalsE3MOM for 18 min– 40 m. Wheelbarrow (in 10 m. segements, 20 m. each)– 40 Single DB Snatch i/t– ME Squats / Bike calories in [...]

Posted by Emanuel Erlewein on Sep 30, 2023 in WOD-Post

CrossFit – Sat, Sep 30 Hyrox Event on Saturday, 30th of September.Briefing starts at 9.30 – first heat at 10 AM. Warm-Up Warm-Up 3 Sets 5/side Squat + Sky reach 10 Snatch Grip RDLs 5 High hang Muscle Snatch 5/side Box Step ups Strength / Skill Power Snatch + Overhead Squat + Below Knee Hang [...]

Posted by Emanuel Erlewein on Sep 29, 2023 in WOD-Post

CrossFit – Fri, Sep 29 Hyrox Event on Saturday, 30th of September.Briefing starts at 9.30 – first heat at 10 AM. Warm-Up Warm-Up 3 Sets 200m Jog 10 arch to hollow Swings 7,5 m./side single arm KB Overhead Carry 5 Push ups Strength / Skill Gymnastisch OH-Strength (8 Rounds for reps) 2 sets: 2 minute [...]

Posted by Emanuel Erlewein on Sep 28, 2023 in WOD-Post

CrossFit – Thu, Sep 28 Hyrox Event on Saturday, 30th of September.Briefing starts at 9.30 – first heat at 10 AM. Warm-Up Warm-Up 2:00 bike + 2 Sets :20 side to side line hops :20 Front to back line hops 5/side eccentric Box Step downs 10 Plank shoulder taps Strength / Skill Speed Steps, Single-Unders, [...]

Posted by Emanuel Erlewein on Sep 27, 2023 in WOD-Post

CrossFit – Wed, Sep 27 Hyrox Event on Saturday, 30th of September.Briefing starts at 9.30 – first heat at 10 AM. Warm-Up Warm-Up 2-3 Sets :30/side lunging Samson Stretch 5 Inchworms 10 Empty bar back squats 5 Empty bar strict press + Optional Workout Prep 1-2 sets 6 Deadlift 4 Hang Power Cleans 2 Shoulder [...]

Posted by Emanuel Erlewein on Sep 26, 2023 in WOD-Post

CrossFit – Tue, Sep 26 Hyrox Event on Saturday, 30th of September.Briefing starts at 9.30 – first heat at 10 AM. Warm-Up Warm-Up 3 Sets 1:00 Row :30 Penguin jumps (start with singles progress to doubles) 10 Scap pull ups :15 Hollow Body Hold Strength / Skill Hollow Body Hold Straight Arm Band Lat Pull [...]

Posted by Emanuel Erlewein on Sep 25, 2023 in WOD-Post

CrossFit – Mon, Sep 25 Warm-Up Warm-Up 2 minutes Shuttle Runs at moderate effort + 2 sets: PVC Front Rack/External rotation Stretch x :30/side Groiner Stretch x :20/side Cossack Squat x 5/side PVC Tempo Front Squat x 5 reps @3232 tempo + workout prep 1 set 5 Shuttle runs 5 Overhead squat 5 Bar facing [...]

Posted by Emanuel Erlewein on Sep 24, 2023 in WOD-Post

CrossFit – Sun, Sep 24 Sunday-Funday Warm-Up 400m runThen3rds10 Down Ups10 Box Step-ups10 Air Squats10 Med Ball Strict Press10 One Arm KB Swings Light weight (5e/s) Workout (Time) Buy in: EMOM 12Even: 15 KB SwingsOdd: 15 Wallballshots Rest 3 minThen AMRAP 25:400m run21 Abmat Sit ups400m run21 Push ups400 m run21 Box Jumps400m run21 Burpees [...]