Posted by Emanuel Erlewein on Feb 20, 2020 in WOD-Post

WOD – 20200220 Donnerstag, den 20.02.2020 Julian Warm-up Warm-up 10 min Row @ 2:00, 4:00, 6:00, and 8:00: 5 Push-Up 5 Snatch Pull 10 Beatswings-to-Leg-Raises Pre-WoD Mobility EMOM 4 odd: Pull-Apart Pass-Through even: Puppy Dog Gymnastics Metcon E4MOM 5 5 deficit |strict | Ab-Mat HSPU 2 min T2B practice | or 10 strict T2B Workout [...]

Posted by Emanuel Erlewein on Feb 19, 2020 in WOD-Post

WOD – 20200219 Mittwoch, den 19.02.2020 Saskia | Philo Warm-up Warm-up 5 min of Double Under practice Pre-WoD Mobility 2 rounds 10 prone press (clean grip) 60 sec lat stretch on bench Strength Split Jerk (4@50%, 3@60%, 2×2@65%) Workout Metcon (AMRAP – Rounds and Reps) AMRAP 15min 100 Single Under 20 Air-Squat 20 double DB [...]

Posted by Emanuel Erlewein on Feb 18, 2020 in WOD-Post

WOD – 20200218 Dienstag, den 18.02.2020 Saskia | Mira Warm-up Warm-up Row 750/600m – then – 2 Rounds 10 Warrior Push-Up 10 Scapular Pull-Up/half Pull-Up 10 Sit-Up 10 Goblet Squat Strength Bench Press (3×6) Pull-ups (3×5-10) Assisted or weighted in order to stick to rep range. Workout Metcon (Time) For time, as a team of [...]

Posted by Emanuel Erlewein on Feb 17, 2020 in WOD-Post

WOD – 20200217 Montag, den 17.02.2020. Jonny | Saskia | Christopher Warm-up Warm-up 3min easy Row – then – 2 Rounds 10 Banded Good Morning 10 Beat Swings 5 Inchworms in place (Heels to floor) – then – 3min Single Under Pre-WoD Mobility 2 Rounds 10 PVC Pass-Through 5 Scorpions e/s 30 sec Downward Dog [...]

Posted by Emanuel Erlewein on Feb 15, 2020 in WOD-Post

Team WOD – 20200215 Samstag, den 15.02.2020 Emanuel Warm-up Warm-up 2 Rounds 15 Air Squat 10 Cal Row 15 Goblet Squat 10 Beat Swing 5 Russian KB Swing Workout Metcon (Time) As a team of 2: 26-24-22-20-18-16-14-12-10 Deadlift Assault Bike Cal Front Squat Pull-Up American KB Swings Barbell @45/60kg KB @24/32kg [...]

Posted by Emanuel Erlewein on Feb 14, 2020 in WOD-Post

WOD – 20200214 Freitag, den 14.02.2020 Emanuel | Saskia | Max Warm-up Warm-up 1 Lane Drill, then jog back to start: Bear Crawl Burpee Broad Jump High Knees (Skipping) Butt Kickers Single Leg High Jumps Soldier Kicks Craddle Stretch Quad Stretch Knee to Chest Stretch Toe Walk (arms straight, hands together overhead) Toe Touches Workout [...]

Posted by Emanuel Erlewein on Feb 13, 2020 in WOD-Post

WOD – 20200213 Donnerstag, den 13.02.2020 Dom Warm-up Warm-up To the song "Roxanne" by The Police perform 1 Burpee on "Roxanne" and 1 Air Squat on "red light" Workout CrossFit Games Open 15.5 (Time) For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie Row [...]

Posted by Emanuel Erlewein on Feb 12, 2020 in WOD-Post

WOD – 20200212 Mittwoch, den 12.02.2020 Dom | Philo Warm-up Warm-up 3 Rounds 10 American Swing 10 Goblet Squat 10 KB Windmill (5 each side) Strength Single Arm KB Overhead Squat (4×5) Workout Metcon (5 Rounds for reps) 5 Rounds 15 American Swing 12 Push-Up 9 Toes-To-Bar (TTB) – rest 1 min after each round [...]

Posted by Emanuel Erlewein on Feb 11, 2020 in WOD-Post

WOD – 20200211 Dienstag, den 11.02.2020 Saskia | Mira Warm-up Warm-up 2 Rounds 15/12 Cal Row 10 Beatswing 10 Barbell Row 10 Jumping Squat Strength Jumping Back Squat (8×6) EMOM 8min 6 Jumping Back Squat Workout Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24“ / 20“ 30 Wall-Ball Shots, 20# [...]

Posted by Emanuel Erlewein on Feb 10, 2020 in WOD-Post

WOD – 20200210 Montag, den 10.02.2020 Jonny | Saskia | Christopher Warm-up Warm-up 2 Rounds 40 sec on/20 sec off Wall-Ball Shot Plank Hold Med-Ball Clean Superman Hold w/ moving arms Pre-WoD Mobility 2 Rounds 60 sec Banded Lat-Stretch e/s 60 sec Wrist-Complex Strength Power Clean and Push Jerk (5×5) Sets intended to be touch [...]