Posted by Emanuel Erlewein on Nov 29, 2019 in WOD-Post

FREITAG 20191129 EMANUEL/CHRIS/MIRA Warm-Up2 Rounds– 400m/500m row– 20 Sit-Ups– 15 Air-Squats– 10 Push Ups– 5 Inch-Worms Mobility2 Rounds– 60s Seated Forward Fold– 60s drum sticks SkillKB-Clean– in a 10 min window– work up from one-handed Russian KB-Swing->into Pull KB Bottom-Up->into CleanKB-Snatch– in a 10 min window – work up from one-handed American KB-Swing into Snatch WoDAMRAP [...]

Posted by Emanuel Erlewein on Nov 28, 2019 in WOD-Post

Donnerstag 20191128 Dom Warm-UpEMOM9– 40sec Rope Skipping– 40sec Front Squats– 40sec Front Rack Lunges Mobility2 rounds– 8 Russian Baby Makers– 10 Alternating Samson Stretch Strength / SkillFront Squats– 4 sets of 6 „One and a Half“ Front Squats WoD4 rounds for time– 75 DU / 200 SU– 15 DB Front Squats @2×15/22.5kg– 5 DB Devil [...]

Posted by Emanuel Erlewein on Nov 27, 2019 in WOD-Post

Mittwoch 20191127 Saskia / Philo Warm-Up3 rounds– 10 Air Squats– 10 Sit ups– 10 prone Press w/ stick– 45 sec triceps stretch on box/ bench Strength / SkillComplex: Power Snatch + Snatch Balance– Technique– 8x Complex – start with empty BB – increase weight as long as technique stays fine WoDEMOM18– 12 Power Snatch @40/25kg– [...]

Posted by Emanuel Erlewein on Nov 26, 2019 in WOD-Post

Dienstag 20191126 Saskia | Christopher Warm-Up3 Rounds: – 10 Perfect Burpees – 10 SDLHP – 10 Goblet Squats Mobility– 60“ Banded Hamstring Stretch e/s Strength / SkillDeadlift:A) 5′ to warm up to a medium set of three B) 3/3/3: Three sets of three to work up to heavy three for today [10’ MAX] – Reps [...]

Posted by Emanuel Erlewein on Nov 25, 2019 in WOD-Post

Montag 20191125 Jonathan | Saskia Warm-Up2 rounds: – 12 Lunges e/s – 12 Pushups – 12 Ring-Rows – 6 banded Pull-Apart-Pass-Throughs – 12 Air-Squats – 12 Supermen – 12 Hollow-Rocks – 6 Hanging Shoulder-Rotations e/d [...]

Posted by Emanuel Erlewein on Nov 23, 2019 in WOD-Post

Samstag 20191123 Emanuel Warm-Up3 Rounds– 24 Double Under– 21 Air Squats– 15 MedBall Slams– 9 Beat Swings MobilityAbout 10 Min of:– Armless Prayer– Back Stretch– Cat Cow– Front Rack Fixer Strength / Skill3 x Clean + 2 x Front Squat + 1 x Jerk– to Heavyweight in 12 Min WoD – A10 Min Clock | [...]

Posted by Emanuel Erlewein on Nov 22, 2019 in WOD-Post

FREITAG 20191122 EMANUEL | MIRA | SASKIA Warm-UpComplete 3 rounds of the CrossFit Warm Up Routine. 10-15 Reps as needed5 Rounds every 45 Sec– 2 Burpees– 1 Suicide Sprint StrengthThruster– Work up to 50%– Perform 5×5 at 50% of 1 RM WoDFor Time: 30-25-20-15-10-5– Virtual Shoveling– HR Push Ups [...]

Posted by Emanuel Erlewein on Nov 21, 2019 in WOD-Post

Donnerstag 20191121 Julian Warm-Up1 rd– 100m row– 10 Wall-Balls– 200m row– 10 Ring-Rows– 300m row– 10 American-Swings– 400m row– 50 DUs / SUs Mobility2 rds–   2 Hip-Complexes– 12 Eccentric Loaded Shoulder-Stretch [...]

Posted by Emanuel Erlewein on Nov 20, 2019 in WOD-Post

Mittwoch 20191120 Saskia / Philo Warm-Up 100 Jumping Jacks 2 Rounds of 10m Inch Worms 10m Duck Walk 10m Bear Crawl Mobility 60sec. Pigeon Stretch e/s 60sec. Couch Stretch e/s 10 Spiderman lunges + T-Spine rotation e/s Strength / Skill 2 Sets warm-up  5 Rounds of 20 Back Squats @50% of 1RM Rest 120sec. between [...]

Posted by Emanuel Erlewein on Nov 19, 2019 in WOD-Post

Dienstag 20191119 Saskia / Christopher Warm-UpBuy in: 400m run / 500m row2 rounds – 10 scapular Pull ups– 10 plate G2OH @15/10– 10 Hand Release Push ups– 10 Samson Stretch– 5 Scorpion Stretch e/s Strength / SkillBench Press– 5@70%– 5@75%– 5@82%– 5@85%– 5@90% WoDAMRAP12– 6 Power Clean @60/42,5– 22 Abmat Sit Ups– 10 Pull Ups– [...]