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– [...]

Posted by Emanuel Erlewein on Nov 18, 2019 in WOD-Post

Montag 20191118 Jonathan | Chris | Julian Warm-Up2 rounds: – 10 cal row – 5 Sca.-Pull-Up – 10 Deadlift w/ empty BB – 5 Med-Ball-Cleans – 10 Wrist-Flows [...]

Posted by Emanuel Erlewein on Nov 16, 2019 in WOD-Post

SAMSTAG 20191116 JULIAN WoD ATo Max– SqT clean (Hang is an option) + Jerk WoD BAlt Round AMRAP– 200m Run– 10 HR PuehUps– 10 Air Squats WoD CAFAP– 400m farmers carry (choose your weight)– 40 DB burpee squat cleans 22.5/15 kg– 40 strict pull-ups– 40 synchro sit-ups– 80 / 64 cal erg of your choice [...]

Posted by Emanuel Erlewein on Nov 15, 2019 in WOD-Post

Freitag 20191115 Saskia | Mira Warm Up 2 Rounds (teams of 2) 100 Seilsprünge (partner holds plank) 40 AM KB Swings (hollow hold) 20 Push ups (Supermen) Strength/Skill In 8 min Build up to a moderate and beautiful 3 Rep Snatch WoD Teams of 2 AMRAP 5 (Partner A) Buy in: 150 DU 10 Snatch [...]

Posted by Emanuel Erlewein on Nov 14, 2019 in WOD-Post

Donnerstag 20191114 Julian Warm-UpAMCRAP 10– 12 (Active Beast) Bird-Dogs–   1 Lane Burpee Broad-Jumps– 12 Klokov-Presses–   1 Lane Lateral Inch-Worms Mobility–   6 alt. Hand-Release Wall-Squats– 12 Saucy-Girl Leg-Lifts– 60 sec Dynamic Frog-Stretch– 12 Stick-Swimmer–   6 alt. Hand-Release Wall-Squats StrengthThruster / Cluster3 rds– 4 paused Cluster (Pause 3 sec in Catch-Position)   E2MOM [...]

Posted by Emanuel Erlewein on Nov 13, 2019 in WOD-Post

Mittwoch 20191113 Saskia/Philo Warm-UpAMRAP8– 250m Row– 10m Walking Lunges– 10 Good Mornings w/ BB– 10m Walking Lunges Mobility– 60sec Pigeon Pose e/s– 60sec One-Leg Pike Stretch e/s Strength / Skill3 Supersets– 10 Romanian Deadlift– 10 Single Leg Glute Bridges e/s– rest ca. 2min between sets – WoD4 rounds for time– 500m Row– 40 Air Squats– [...]