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 [...]

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

Team WOD – 20200208 Samstag, den 08.02.2020 Emanuel Warm-up Warm-up 3 Rounds 10 Synchro Air Squat 5 Push-Up 10 Inch Worm 5 Burpee 15 Double Under / 45 Single Under 5 Wall-Ball Shot Team WoD Metcon (Time) 100/80 Cal Air Bike 50 Synchro Partner Wall-Ball Ab-Mat Sit-up 50 Strict HSPU (sc.: 50 Synchro Push-Up) 100 [...]

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

WOD – 20200207 Freitag, den 07.02.2020 Emanuel | Saskia Warm-up Warm-up 2 Rounds 100m run 5 DB Strict Press (e/s) 10 Walking Lunges (e/s) 10 scapular Push-Up 10 dead hang Shoulder Rotation 30 sec Hollow Hold Workout Nicole (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 400m Run Max Rep Pull-ups Strength Push Jerk (5@55%, [...]

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

WOD – 20200206 Donnerstag, den 06.02.2020 Dom Warm-up Warm-up 3 Rounds 5 Up&Down with 5sec in Plank 15 KB Deadlift | 10 Russian KB Swing | 10 American KB Swing 15 Air Squat | 10 Squat Jump | 5 High Jumps Technique Turkish Get Up (Weight) Dumbbell Squat Snatch (Weight) Workout Metcon (Time) 5 Rounds [...]

Posted by Emanuel Erlewein on Feb. 05, 2020 in WOD-Post

WOD – 20200205 Mittwoch, den 05.02.2020 Saskia | Philo Warm-up Warm-up 2 Rounds 300/200m row 10 Sit-up 10 Push-Up 10 Box Step Over 10 Beatswing 10 banded Pull-Apart Strength Handstand Hold attempts (5 rounds of 10 attempts) Handstand Hold (5 rounds of 60sec hold) Use wall or bands as support for the Handstand Hold Workout [...]

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

WOD – 20200204 Dienstag, den 04.02.2020 Saskia | Mira Warm-up Warm-up 5 min Rope Skipping – into – EMOM 10min 20 Double Under Strength Squat Snatch (5-5-3-3-1-1) Build up to ~85% of 1RM Workout Metcon EMOM 32min Minute 1: 8 Burpee DB Deadlift Minute 2: 4 Devil Press Minute 3: 14 Box Jump Over Minute [...]