Posted by Emanuel Erlewein on Aug 22, 2024 in WOD-Post

CrossFit – Thu, Aug 22 The  Weightlifting Shop  as a guest in the box!This  Saturday  you have the chance to buy the best equipment for weightlifting, strength sports, and functional fitness in the box.The stand will be open during the Birthday WODs from  10:00 – 12:45 .See you there! Warm-Up Warm-Up 1-2 ROUNDS 100m Run [...]

Posted by Emanuel Erlewein on Aug 21, 2024 in WOD-Post

CrossFit – Wed, Aug 21 The  Weightlifting Shop  as a guest in the box!This  Saturday  you have the chance to buy the best equipment for weightlifting, strength sports, and functional fitness in the box.The stand will be open during the Birthday WODs from  10:00 – 12:45 .See you there! Warm-Up Warm-Up 400m Run Into… 1 [...]

Posted by Emanuel Erlewein on Aug 20, 2024 in WOD-Post

CrossFit – Tue, Aug 20 The  Weightlifting Shop  as a guest in the box!This  Saturday  you have the chance to buy the best equipment for weightlifting, strength sports, and functional fitness in the box.The stand will be open during the Birthday WODs from  10:00 – 12:45 .See you there! Warm-Up Warm-Up 2 ROUNDS 10 Alt. [...]

Posted by Emanuel Erlewein on Aug 19, 2024 in WOD-Post

CrossFit – Mon, Aug 19 Warm-Up Warm-Up 2 ROUNDS :45 Bike * 10 Sumo Good Morning 10 Sumo Squat 1:00 Plank into… 2 ROUNDS :45 Bike* 5 Down Dog to Up Dog 10 Wide Stance Empty BB RDL 10 Empty BB Upright Row 10 Hollow Rocks *Increase bike pace every round Strength – All Sumo [...]

Posted by Emanuel Erlewein on Aug 18, 2024 in WOD-Post

CrossFit – Sun, Aug 18 Warm-Up Warm-Up 3 rounds 10 cal Row / Bike 10 Box Step Ups e/s 10 Down Ups 20 sec Hollow Hold Workout AMRAP35 Teams of 2 – You Go I Go 50 cal Row 100 russian KB Swings 100 Box Jumps 50 cal Bike 100 V-Ups 100 Burpees [...]

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

CrossFit – Sat, Aug 17 Warm-Up Warm-Up AMRAP x 6 MINUTES 200/150m Row 12 Alt. Deadbugs 10 Sit-Ups 8 Scap Pull-Ups Into… 2 ROUNDS 10 PCV Banded Hollow Pushdowns* 5 Jumping Glute Bridge-Ups 10 Arm Haulers *Attach a band to a pull-up bar overhead and slide a PVC pipe through. Sitting directly underneath the bar/band, [...]

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

CrossFit – Fri, Aug 16 Warm-Up Warm-Up *GENERAL WARM-UP* 1 ROUND 10 Toe Touch Jumping Jacks 5/5 Groiner + Twist 5/5 Split Squat 5 Squat + 5 Jumping Squat 5 Push Up to Down Dog Into… *SPECIFIC WARM-UP* 2 ROUNDS 10 WB Ground to OH 5 Hang Muscle Clean* 10 Elbow Punches 5 Front Squats [...]

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

CrossFit – Thu, Aug 15 Warm-Up Warm-Up 1 ROUND 200m Run 10/10 Leg Swings (Front/ Back) 10/10 Leg Swings (Side/Side) 10 Tib + Calf Raises 10 Cossack Squats 5 Tempo Strict Press into… 2 ROUNDS 40 Single Unders* 10 Alt. Step Ups** 8 RDL 8 Pause Bent Over Rows :20/:20 Side Plank *RND 2: Optional* [...]

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

CrossFit – Wed, Aug 14 Warm-Up Warm-Up 2 ROUNDS* 10 Forward Arm Circles 10 Sumo Good Mornings 5 Push-Up to Pike 5 Tempo Ring Rows (31×2) → 5 Vertical Ring Rows Into… 2 ROUNDS* 10 Reverse Arm Circles 10 KB Sumo Deadlifts 10 Alt. Pike Shoulder Taps 5 Jumping Pull-Up Negatives → 5 Strict Pull-Ups [...]

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

CrossFit – Tue, Aug 13 Warm-Up Warm-Up 1:00 Bike Into… 2 ROUNDS 10 Air Squat 10 Alt. Shoulder Taps 10 Tuck-ups 10 Kip Swings Into… 1:00 Bike Into… 2 ROUNDS 8 Empty BB Front Squat 8 Up-Down 8 Kipping Hanging Knee Raise* *Switch to TTB/ TTS on 2nd Rounds Workout – Performance 5 SETS FOR [...]