Posted by Emanuel Erlewein on Jul 17, 2024 in WOD-Post

CrossFit – Wed, Jul 17 Warm-Up Warm-Up 2 ROUNDS 250/200m Row 10 Bootstrap Squats 10 Alt. Elbow Punches 5 BB Strict Press 5 Scap Pull-Ups Into… 2 ROUNDS 250/200m Row 10 Alt. Elbow Punches 5 Front Squats* 5 Push Press* 5 Kip Swings *Combine for 10 Thrusters in Round 2 Strength – All Back Squat [...]

Posted by Emanuel Erlewein on Jul 16, 2024 in WOD-Post

CrossFit – Tue, Jul 16 Warm-Up Warm-Up 7,5 m. LINE DRILLS… Side Shuffle (down+back) Floor Scrapers (down) Quad Stretch with Calf Raise (back) Carioca (down+back) Samson Lunges (down) Straight Leg Kick (back) Butt Kickers (down) Forward Lean High Knees (back) Into… 200m Jog*Optional/Time Permitting Into… 2 ROUNDS 50 Single Unders* 5 DBL DB Deadlift 10 [...]

Posted by Emanuel Erlewein on Jul 15, 2024 in WOD-Post

CrossFit – Mon, Jul 15 Warm-Up Warm-Up 1 ROUND 6 Cat Cow 6 Groiners + ½ Split 10 PVC Pass Throughs 10 Snatch Grip BTN Strict Press Into… 1 ROUND 6 Slow Arm haulers 6 Bootstrappers 10 PVC Cuban Press 10 Power Snatch Balance Into… 6 Snatch Deadlifts 6 Hang Muscle Snatch 10 V-Ups 10 [...]

Posted by Emanuel Erlewein on Jul 14, 2024 in WOD-Post

CrossFit – Sun, Jul 14 Yoga geht Sonntags in die Sommerpause! Wir freuen uns nach dem Sommer wieder auf Euch! Sunday-Funday Sunday-Funday Warm-Up 1 rd– 10 Squats– 10 Scapula Push-Ups– 10 sec Hollow-Hold– 10 m. Ostrich-Walk+1 rd– 5 DB Front-Squats– 5 Push-Ups to Pike– 10 Sit-Ups– 5 Single-DB Suitcase-DLs e/s+1 rd– 10 Barbell Front-Squats– 1 [...]

Posted by Emanuel Erlewein on Jul 13, 2024 in WOD-Post

CrossFit – Sat, Jul 13 Warm-Up Warm-Up 1-2 ROUNDS 8 Alt. Groiners 8 Scap Pull-Ups 8 Good Mornings (add plate in 2nd round) 8 Push-Up to Pike Into… 1-2 ROUNDS 10 Alt. Step-Ups 5 Jumping Pull-Ups (or 5 Ring Rows) 10 Russian KB Swings 10 Walking Lunges Into… 1-2 ROUNDS 10 Med. Ball Front Squats [...]

Posted by Emanuel Erlewein on Jul 12, 2024 in WOD-Post

CrossFit – Fri, Jul 12 Warm-Up Warm-Up AMRAP x 4 MINUTES 6/4 Cal Bike 8 BB Good Mornings 4 High Hang High Pulls 8 Alt. Elbow Punches 4 Strict Press Into… AMRAP x 4 MINUTES 6/4 Cal Bike 8 Clean Deadlifts 4 High Hang Muscle Cleans 8 Back Rack Alt. Elbow Punches 4 Push Press [...]

Posted by Emanuel Erlewein on Jul 11, 2024 in WOD-Post

CrossFit – Thu, Jul 11 Warm-Up Warm-Up 2 ROUNDS 50’ Side Shuffles (25’ down/ 25’ back) 25’ Forward Run 25’ Back Pedal 10 Alt. Plank Shoulder Taps 5 Tuck-Ups + V-Ups 5/5 Single Arm Ring Row Into… 3-4 SETS (:20 ON/:10 OFF) MOVT 1 – Up-Downs MOVT 2 – Kip Swings MOVT 3 – Ring [...]

Posted by Emanuel Erlewein on Jul 10, 2024 in WOD-Post

CrossFit – Wed, Jul 10 Warm-Up Warm-Up 1 ROUND 10 PVC Pass Thrus 50 Single Unders 10 Barbell BTN Snatch Grip Strict Press 5 Push-Up to Pike Into… 1 ROUND 5 PVC Cuban Press 20/20 Single Leg Single Unders 10 PVC OHS 5 BB Snatch Deadlifts Into… 1 ROUND 1:00 Jump Rope Practice (Singles or [...]

Posted by Emanuel Erlewein on Jul 09, 2024 in WOD-Post

CrossFit – Tue, Jul 9 Warm-Up Warm-Up *GENERAL WARM-UP* EMOM x 9 MINUTES MIN 1 – 10 Jumping Jacks + 6 Alt Groiners MIN 2 – 10 Alt. Shoulder Taps + 20 Crunches MIN 3 – 10 Step Ups + 6 Box Push-Ups into… *FINISHER/SHOULDER PREP* EVERY 3:00 x 3 SETS 12/12 Single Arm DB [...]

Posted by Emanuel Erlewein on Jul 08, 2024 in WOD-Post

CrossFit – Mon, Jul 8 Warm-Up Warm-Up 2 SETS 250m/200m Row 10 Good Mornings 7/7 Single Leg Glute Bridge 10 Scap Pull-Ups Into… 2 SETS 250m/200m Row (faster pace) 8 Empty Barbell Deadlifts 8 Ring Rows 8 Kip Swings Strength – All Deadlift (3×5 Tempo Deadlifts (31X1)* ) *Use the same Moderate weight for all [...]