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

CrossFit – Sat, Mar 9 Reminder: bitte gebt die Scores der Open Workouts bis spätestens Montag 20 Uhr ab.Reminder: please hand in the scores of the Open Workouts by Monday 8 pm at the latest. Warm-Up Warm-Up 2 sets on the rower:-:30 easy pace-:20 moderate pace-:10 fast pacePerform sets straight through for 2:00 of work. [...]

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

CrossFit – Fri, Mar 8 Reminder: bitte gebt die Scores der Open Workouts bis spätestens Montag 20 Uhr ab.Reminder: please hand in the scores of the Open Workouts by Monday 8 pm at the latest. Warm-Up Warm-Up 2 sets:-:30/side PVC Front Rack/External rotation Stretch-:20/side Groiner Stretch-5/side Cossack Squat-10 Scap Pull ups + Prep with Barbell:1 [...]

Posted by Emanuel Erlewein on Mrz 07, 2024 in WOD-Post

CrossFit – Thu, Mar 7 Reminder: bitte gebt die Scores der Open Workouts bis spätestens Montag 20 Uhr ab.Reminder: please hand in the scores of the Open Workouts by Monday 8 pm at the latest. Warm-Up Warm-Up EMOMx10Min 1 – :40 Steady pace Shuttle RunsMin 2 – :40 Steady pace Row Strength / Skill Rowing [...]

Posted by Emanuel Erlewein on Mrz 06, 2024 in WOD-Post

CrossFit – Wed, Mar 6 Reminder: bitte gebt die Scores der Open Workouts bis spätestens Montag 20 Uhr ab.Reminder: please hand in the scores of the Open Workouts by Monday 8 pm at the latest. Warm-Up Warm-Up 2 rounds:-20 seconds pogo jumps-10 seconds rest-20 seconds speed steps-10 seconds rest-20 seconds timing drill (jump and tap [...]

Posted by Emanuel Erlewein on Mrz 05, 2024 in WOD-Post

CrossFit – Tue, Mar 5 Reminder: bitte gebt die Scores der Open Workouts bis spätestens Montag 20 Uhr ab.Reminder: please hand in the scores of the Open Workouts by Monday 8 pm at the latest. Warm-Up Warm-Up 2 sets-5/direction front to back leg swings-5/direction side to side leg swings-10/side Box Step ups + 2 sets-10 [...]

Posted by Emanuel Erlewein on Mrz 04, 2024 in WOD-Post

CrossFit – Mon, Mar 4 Reminder: bitte gebt die Scores der Open Workouts bis spätestens Montag 20 Uhr ab.Reminder: please hand in the scores of the Open Workouts by Monday 8 pm at the latest. Warm-Up Warm-Up 2 sets:10 reps/side Squatting Quad Ankle Rocks-10 Barbell Kang Squats-4 Tempo Front Squat @ 3333-3 Position Clean & [...]

Posted by Emanuel Erlewein on Mrz 03, 2024 in WOD-Post

CrossFit – Sun, Mar 3 Reminder: bitte gebt die Scores der Open Workouts bis spätestens Montag 20 Uhr ab.Reminder: please hand in the scores of the Open Workouts by Monday 8 pm at the latest. Sunday-Funday Sunday-Funday Warm-Up AMRAP 10– 10 Squats– 10 Glute-Bridges– 10 Down-Ups– 10 American-Swings– 10 MedBall Squat-Cleans Strength3 rds– 10 Goblet [...]

Posted by Emanuel Erlewein on Mrz 02, 2024 in WOD-Post

CrossFit – Sat, Mar 2 Reminder: bitte gebt die Scores der Open Workouts bis spätestens Montag 20 Uhr ab.Reminder: please hand in the scores of the Open Workouts by Monday 8 pm at the latest. Warm-Up Warm-Up 3 sets:Row, ski, or air bike:30 easy pace:20 moderate pace:10 fast pace Perform straight through on one machine [...]

Posted by Emanuel Erlewein on Mrz 01, 2024 in WOD-Post

CrossFit – Fri, Mar 1 Warm-Up Warm-Up 2 sets-1:00 one Feet on wall thoracic extensions (add plate if good control)-10 PVC Passthroughs-10/side Squatting Quad ankle rocks-5 RNT OHS with pause in bottom position + 2 sets-10 Scap Pull ups-10 No push up burpees + Workout Prep:1-2 sets-5 Bar facing burpees-4 CTB3 OHSrest 1-2 min between [...]

Posted by Emanuel Erlewein on Feb 29, 2024 in WOD-Post

CrossFit – Thu, Feb 29 Warm-Up Warm-Up Row Pick Drill x 3 cycles through:-5 Strokes arms only-5 strokes Hips + arms-5 strokes Half leg + hips + arms-5 Full strokesRest :30-60 after each set + 2 sets-8/side Bodyweight lunges-10/side Russian Twists (bodyweight)-12/side plank shoulder taps Strength / Skill Shoulders Stability and grip (Weight) Every 2 [...]