Posted by Emanuel Erlewein on Mai 03, 2023 in WOD-Post

CrossFit – Wed, May 3 Parking situation in the morning: please do not use the parking area on the other side of the street. This area is needed by the Handelskammer for their students. Warm-Up Warm-Up 2-3 Sets based on time :30/side PVC Front Rack Stretch 8 Barbell romanian deadlifts @2121 tempo 8 Banded Pull [...]

Posted by Emanuel Erlewein on Mai 02, 2023 in WOD-Post

CrossFit – Tue, May 2 Parking situation in the morning: please do not use the parking area on the other side of the street. This area is needed by the Handelskammer for their students. Warm-Up Warm-Up EMOM12 Min 1 – Machine x :40 @warm up pace Min 2 – 10 barbell muscle cleans Min 3 [...]

Posted by Emanuel Erlewein on Mai 01, 2023 in WOD-Post

CrossFit – Mon, May 1 Parking situation in the morning: please do not use the parking area on the other side of the street. This area is needed by the Handelskammer for their students. Warm-Up Warm-Up Warm-Up – 1k run (each athlete) 
3 rounds in Teams of 2 – 8 Medball Thruster -> Partner: 90° [...]

Posted by Emanuel Erlewein on Apr 30, 2023 in WOD-Post

CrossFit – Sun, Apr 30 Parking situation in the morning: please do not use the parking area on the other side of the street. This area is needed by the Handelskammer for their students. Sunday-Funday Sunday-Funday Warm-Up 3 rounds 10 Russian Baby Makers 10 Plank shoulder taps (e/s) 10 Ring Rows 10 Burpees 15:00-25:00 Find [...]

Posted by Emanuel Erlewein on Apr 29, 2023 in WOD-Post

CrossFit – Sat, Apr 29 Parking situation in the morning: please do not use the parking area on the other side of the street. This area is needed by the Handelskammer for their students. Warm-Up Warm-Up 1-2 Sets Line Drills – 15-25′ Each Drill Knee Hug March Lizard crawl SL RDL to Kick Lateral Lunge [...]

Posted by Emanuel Erlewein on Apr 28, 2023 in WOD-Post

CrossFit – Fri, Apr 28 Parking situation in the morning: please do not use the parking area on the other side of the street. This area is needed by the Handelskammer for their students. Warm-Up Warm-Up Progressive Row: 100m @easy pace 100m @mod Pace 100m @hard pace 100m @mod Pace 100m @easy pace + 2 [...]

Posted by Emanuel Erlewein on Apr 27, 2023 in WOD-Post

CrossFit – Thu, Apr 27 Parking situation in the morning: please do not use the parking area on the other side of the street. This area is needed by the Handelskammer for their students. Warm-Up Warm-Up Bike/Rower – :20 @fast pace / :40 @easy recovery pace x 5 sets + 2 Sets 5 Inchworm to [...]

Posted by Emanuel Erlewein on Apr 26, 2023 in WOD-Post

CrossFit – Wed, Apr 26 Warm-Up 10 min Snatch Positional Work – w/ BB, rotate through each movement as needed for positional prep: 2 sets: 10 reps/side Squatting Quad Ankle Rocks 8-10 reps BB Kang Squats 8-10 reps BTN Snatch Grip Push Presses 2 reps Tempo OHS @ 3333 1 rep 3 Position Snatch: 1 [...]

Posted by Emanuel Erlewein on Apr 25, 2023 in WOD-Post

CrossFit – Tue, Apr 25 Warm-Up Warm-Up 5:00 Practicing Crossover Singles + 3 Sets 10 Banded Face Pulls 5 Inchworms 5 Hang Muscle Cleans + Strict Press Strength / Skill 20 sec max Doule-Unders (Emom x 10 Even: 20 sec max rep double unders Odd: 20 sec max rep toes to bar) 20 sec max [...]

Posted by Emanuel Erlewein on Apr 24, 2023 in WOD-Post

CrossFit – Mon, Apr 24 Warm-Up Warm-Up Pigeon Stretch x 60 sec per side Then EMOM10 1 – 5 Horse stance Squat + 10 Scap pull ups 2 – 5 hand release Push ups + 5 inch worm with Shoulder taps Strength / Skill Shoulder Press (Shoulder Press *build each set to a heavy double [...]