Posted by Emanuel Erlewein on Jan 06, 2020 in WOD-Post

WOD – 20200106 Montag, den 06.01.2020 Jonny | Saskia | Christopher     Warm-up   Warm-up 2 rounds 200 m run 10 Push-Ups 10 WBS 10 Hanging Shoulder Circles 5 Burpees over Medball Pre-WoD Mobility 60 sec Thoracic Spine Opener 60 sec dynamic Frog-Stretch Strength   Bench Press (4 x 12)   Workout   Metcon [...]

Posted by Emanuel Erlewein on Jan 04, 2020 in WOD-Post

CrossFit Total Samstag, den 04.01.2020 Strength Clean and Jerk (Find your 1RM) Snatch (Find your 1RM) Back Squat (Find your 1RM) Deadlift (Find your 1RM) Strict Press (Find your 1RM) Bench Press (Find your 1RM) [...]

Posted by Emanuel Erlewein on Jan 03, 2020 in WOD-Post

WOD – 20200103 Freitag, den 03.01.2020 Emanuel | Chris | Max   Warm-up   Warm-up 100 SU 50 DU or 2min DU-Practice – then – 1 round 3 Snatch Deadlift 3 Snatch Pull 3 Pocket Muscle Snatch 3 Overhead-Squats 3 Hang-Power-Snatch 3 Squat-Snatch Pre-WoD Mobility 2 rounds 5 paused Wall-Squats 7 High-Jumps 10 Glute-Bridges Strength [...]

Posted by Emanuel Erlewein on Jan 02, 2020 in WOD-Post

WoD – 20200102 Donnerstag, der 02.01.2020 Dom Warm-up Warm-up AMRAP7 7 Ring Rows 7 Cal Row/SkiErg/AirBike 7 Air Squats 7 DB Strict Press (each side) 7 Burpees Strength 3 Supersets (Max reps) max strict HSPU 12 Double DB Seated Shoulder Press Scale in a way that you can perform at least 5 HSPU unbroken 3 [...]

Posted by Emanuel Erlewein on Jan 01, 2020 in WOD-Post

WoD – 20200101 Mittwoch, der 01.01.2020 Saskia     Warm Up 2 rounds – 400/300 row – 30 sec Squat Stretch – 10 warrior squats Barbell warm up Strength Complex: 1 Squat Clean + 1 FS + 1 Split Jerk – Find a max set for the complex – 3 x Complex @ 70% Workout [...]

Posted by Emanuel Erlewein on Dez 31, 2019 in WOD-Post

WoD – 20191231 Dienstag, den 31.12.2019 Julian Holiday Opening Hours31.12.2019 – Team WoD at 11:0001.01.2020 – Classes at 16:30 | 17:45 Warm-up Warm-up 2 Rounds Each exercise 30 sec on, 30 sec off: Row Jumping-Jacks Beatswings Ring Rows Wallball Sit Up KB Push Press Team WoD For parts A to E, teams perform AMRAPs in [...]

Posted by Emanuel Erlewein on Dez 30, 2019 in WOD-Post

WoD – 20191230 Montag, den 30.12.2019 Jonny | Mira | Christopher Holiday Opening Hours31.12.2019 – Team WoD at 11:0001.01.2020 – Classes at 16:30 | 17:45 Warm-up Warm-up 2 rounds 10 Cal row 10 Dislocates w/ Stick 10 KB-Bottoms-Up-Press e/s 10 Goblet-Squats 30 sec Hollow-Rocks Strength 3 Overhead-Squats + 3 Snatch-Balance (Weight) If possible, increase weight [...]