Posted by Emanuel Erlewein on Jan 27, 2020 in WOD-Post

WOD – 20200127 Montag, den 27.01.2020 Jonny | Saskia | Chris Warm-up Warm-up 3 Rounds 12 Cal Row 12 Plate passing Hollow Hold Sit-Up 12 Air Squat 12 Russian KB Swing Pre-WoD Mobility 2 Rounds 6 Instep-Stretch-Lunges each side 6 Glute-Medius-Scales each side Strength Deadlift (3×10) Start at 60% of your 1RM and rest 2 [...]

Posted by Emanuel Erlewein on Jan 25, 2020 in WOD-Post

CrossFit Total Samstag, den 25.01.2020 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 24, 2020 in WOD-Post

WOD – 20200124 Freitag, den 24.01.2020 Emanuel | Chris | Max Warm-up Warm-up 1min Run in place 15sec Jumping knees to chest 15sec Bum Kicks 15sec Jumping Jacks 1min Run in place Strength Metcon 20sec Single Leg Jumping in Place (left leg) 10 Single Leg Box Jumps (left leg) 20sec Single Leg Jumping (right leg) [...]

Posted by Emanuel Erlewein on Jan 23, 2020 in WOD-Post

WOD – 20200123 Donnerstag, den 23.01.2020 Dom Warm-up Warm-up 2 Rounds 10 Cal SkiErg 20m Mixed DB Carry (each side) 10 Cal Row 10 Strict BB Press w/ 2sec Hold in top position 10 Cal Bike 10 Push Jerk w/ 2sec Pause in Dip Pre-WoD Mobility 2 Rounds 10 Barbell Front Rack Elbow Rotations 10 [...]

Posted by Emanuel Erlewein on Jan 22, 2020 in WOD-Post

WOD – 20200122 Mittwoch, den 22.01.2020 Saskia | Philo Warm-up Warm-up EMOM 10min 20 Air Squat 45sec Row 45sec Dead Bug 45sec Bike /SkiErg 10 Split Squat each side Strength Back Squat (Find today’s 3RM) Back Squat (4 sets of 3 reps @85% of part A) Workout Metcon (AMRAP – Reps) AMRAP 2min 10 single [...]

Posted by Emanuel Erlewein on Jan 21, 2020 in WOD-Post

WOD – 20200121 Dienstag, den 21.01.2020 Jonny | Mira Warm-up Warm-up 2 Rounds 1 min SU 10 Front Squats with BB 10 Barbell Row 10 Strict Press Workout Metcon (Time) 4 Rounds 12 Wall Ball 12 Burpee Rest 3min Wall Ball @6/9kg Metcon (AMRAP – Rounds and Reps) AMRAP 8min 12 Squat Clean 12 Cal [...]

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

WOD – 20200120 Montag, den 20.01.2020 Jonny | Chris | Julian Warm-up Warm-up 12-9-6 Cal Row/SkiErg/Bike Hollow-Rock – into – 2 Rounds 3 Clean Deadlift 3 Clean Pull 3 Clean High Pull 3 Power Clean 3 Front Squat 3 Squat Clean Pre-WoD Mobility 2 Rounds 5 Russian Baby Makers with 5sec hold at top and [...]

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

TEAM WOD – 20200118 Samstag, den 18.01.2020 Emanuel Warm-up Warm-up Perform 5 reps of every movement in this order: Inch Worm + Push-Up Snatch Grip Press Snatch Grip Press in a Quarter Squat Snatch Grip Sots Press Jumping Squat Ninja Squat Hang Muscle Snatch Power Snatch Workout Power Snatch (2RM) 14min to find your 2RM [...]

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

WOD – 20200117 Freitag, den 17.01.2020 Emanuel | Chris | Max Warm-up Warm-up 2 Rounds 10 Suitcase Deadlift (each side) 5/10 Push-Ups 10 Sumo Deadlift High Pull 5 Burpee Med-Ball Clean into Wall-Ball Shot (chest to Ball) Pre-WoD Mobility 2 Rounds 30sec Bridge or 60sec Seal-Pose 45sec Knight Stretch (each side) Strength Single Leg Romanian [...]

Posted by Emanuel Erlewein on Jan 16, 2020 in WOD-Post

WOD – 20200116 Donnerstag, den 16.01.2020 Dom Warm-up Warm-up Row 500m – into – 2 rounds 10 Ring Row 10 Air Squat 10 Double DB Snatch 10 Burpee Workout Metcon (Time) Row 3000m/2400m Rest 3min Metcon (Time) 5 Rounds 10 Pull-Up 10 Devil Press Rest 3min DBs @14/22.5kg Metcon (Time) 21-15-9 Air Squat Burpee [...]