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

WOD – 20201016 Freitag, den 16.10.2020 Emanuel | Flo Warm-up Warm-up AMRAP 9 min – 100m Run – 8 Push Ups – 8 Kang Squat w/ the empty bar – 5 Thread-the-Needle (e/s) Strength Supersets of A1 and A2, directly moving on to Glute Bridges after completing Step Ups. Front Rack Box Step Up (3-4 [...]

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

WOD – 20201015 Donnerstag, den 15.10.2020 Julian Warm-up Warm-up 3 rounds – 10 Cal Row – 10 Reverse Lunge (e/s) – 10 alternating DB Muscle Snatch (it) – 10 MedBall Squat Clean Pre-WOD – prep for DB Snatches / Wall Balls / Cal Rows – discuss scaling (reps) Workout Today’s workout consists of 2 parts. [...]

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

WOD – 20201014 Mittwoch, den 14.10.2020 Dom Warm-up Warm-up 3 rounds – 3 Clean Deadlift – 3 Clean Pull – 3 Clean High Pull – 3 Muscle Clean – 3 Power Clean – then – 2-4 sets of 5 Vertical Jumps or Kneeling Jumps Strength On today’s strength part we take 10 minutes to build [...]

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

WOD – 20201013 Dienstag, den 13.10.2020 Max | Mira Warm-up Warm-up 3 rounds of 45sec on, 15 sec off – Strict Press -> Push Press -> Push Jerk – Bent Over Reverse Butterfly with 2 sec hold – DB Gorilla Row Strength Push Jerk (4 sets of 5) Build to a moderately heavy weight and [...]

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

WOD – 20201012 Montag, den 12.10.2020 Jonny | Max | Thorben Warm-up Warm-up – 60 sec Couch Stretch (e/s) 3 rounds – 10 Air Squat -> Front Squat -> Back Squat – 10 Single Leg Glute Bridge (e/s) – 10 Good Morning -> BB Good Morning Strength Back Squat (1 set of 20) Build to [...]

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

CF LV 2 Test-WODs Workout [...]

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

WOD – 20201010 Samstag, den 10.10.2020 Chris Warm-up Warm-up – 1000m Run – 30 Down & Up – 20 Good Morning – 10 Beatswings Pre-WOD – set up stations – discuss workout flow and scaling options Workout Metcon (Time) As a team of 2 or 3 – 100 Cal Ski – 100 Toes-To-Bar – 100 [...]

Posted by Emanuel Erlewein on Okt. 09, 2020 in WOD-Post

WOD – 20201009 Freitag, den 09.10.2020 Emanuel | Flo Warm-up Warm-up AMRAP 6 min – 6 Air Squat – 6 alternating DB Snatch (light weight) – 6 Wall-Balls – 6 alternating DB Hang C&J (light weight) – into – – 3 min of Rope Skipping Pre-WOD – discuss workout flow – distribute class accordingly for [...]

Posted by Emanuel Erlewein on Okt. 08, 2020 in WOD-Post

WOD – 20201008 Donnerstag, den 08.10.2020 Dom | Chris Warm-up Warm-up -60 sec Couch Stretch (e/s) 3 rounds – Row 200m – 10 Plank Push Ups (e/s) – 5 Half Turkish Get Ups (e/s) Strength 3 Rounds – 10 Ring Body Saw – 20 Hanging Flutter Kicks Pre-WOD – discuss workout movements and standards – [...]

Posted by Emanuel Erlewein on Okt. 07, 2020 in WOD-Post

WOD – 20201007 Mittwoch, den 07.10.2020 Dom | Philo Warm-up Warm-up – accumulate ~45sec of supinated bar hang 3 rounds – 5 Downward Dog to Cobra transitions – 10 Supinated Bent Over Barbell Row – 10 Scapular Pull-Ups – 10 Beatswings Strength Today’s strength part are supersets of strict pull-ups and inverted row holds. Rest [...]