Posted by Emanuel Erlewein on Mai 28, 2024 in WOD-Post

CrossFit – Tue, May 28  Birthday Party 8. Juni –  Bookings open! Murph on 30.5.Event ist für  Jeden  freigegeben!Event is for  everyone! Warm-Up Warm-Up 1 ROUND 1:00 Bike 10 Up-Downs 8/8 Suitcase Deadlifts Into… 1 ROUND 1:00 Bike 10 Deadbugs (Banded Optional) :20/:20 Suitcase Hold Into… 1 ROUND 1:00 Bike 10 Strict Sit-Ups* 100m Suitcase Carry [...]

Posted by Emanuel Erlewein on Mai 27, 2024 in WOD-Post

CrossFit – Mon, May 27  Birthday Party 8. Juni –  Bookings open! Murph on 30.5.Event ist für  Jeden  freigegeben!Event is for  everyone! Warm-Up Warm-Up 3 SETS 8 Alt. Lunges 8 Scap Pull-Ups 4/4 Single Arm Ring Row 8 Barbell Strict Press Into… 1-2 SETS 8 DB Goblet Alt. Lunges 8 Scap Push-Ups 4-6 Strict Pull-Ups or [...]

Posted by Emanuel Erlewein on Mai 26, 2024 in WOD-Post

CrossFit – Sun, May 26  Community Brunch  on 26.05. from 9:30-12:00Bookings Open 🙂 Birthday Party 8. Juni –  Bookings open! Murph on 30.5.Event ist für  Jeden  freigegeben!Event is for  everyone! Warm-Up Warm-Up LINE DRILLS (25ft Each) Knees to Chest Heels to Butt Toe Touch Lateral Over and Under (Down + Back) Walking Lunge + Twist High Knees [...]

Posted by Emanuel Erlewein on Mai 25, 2024 in WOD-Post

CrossFit – Sat, May 25  Community Brunch  on 26.05. from 9:30-12:00Bookings Open 🙂 Birthday Party 8. Juni –  Bookings open! Murph on 30.5.Event ist für  Jeden  freigegeben!Event is for  everyone! Warm-Up Warm-Up MOBILITY FLOW 1 ROUND 5 Inch Worm to Up-Dog 5/5 Groiners + Twist :30/:30 Child’s Pose 5/5 Cat-Cow 5/5 Moose Antlers :30 Bottom of the [...]

Posted by Emanuel Erlewein on Mai 24, 2024 in WOD-Post

CrossFit – Fri, May 24 Community Brunch on 26.05. from 9:30-12:00Bookings Open 🙂 Birthday Party 8. Juni –  Open for bookings! Warm-Up Warm-Up 2 ROUNDS 5 Cat Cows 10 Alt. Bird Dogs 15 Vertical Jumps (land in quarter squat) 20 Hollow Rocks Into… 2 ROUNDS 5 Scap Pull-Ups + 5 Kip Swings 10 Empty BB Deadlifts [...]

Posted by Emanuel Erlewein on Mai 23, 2024 in WOD-Post

CrossFit – Thu, May 23 Community Brunch on 26.05. from 9:30-12:00Bookings Open 🙂 Birthday Party 8. Juni –  Open for bookings! Warm-Up Warm-Up EMOM x 4 MINUTES Min 1- :20 Arms Only Rowing/ :20 Legs Only Rowing Min 2- :20 Lateral Hops/ :20 Forward + Backward Hops Min 3- :40 Full Body Rowing Min 4- :10 [...]

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

CrossFit – Wed, May 22 Community Brunch on 26.05. from 9:30-12:00Bookings Open 🙂 Birthday Party 8. JuniOpen for bookings! Warm-Up Warm-Up AMRAP x 10 MINUTES 200m Run 10 Good Mornings* 8/8 Single Leg Glute Bridge Ups 6 Up-Downs** *Option to add the Barbell ** Option to go over the bar Strength – All Deadlift (5-3-1-1-1*) *Start [...]

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

CrossFit – Tue, May 21 Community Brunch on 26.05. from 9:30-12:00Bookings Open 🙂 Warm-Up Warm-Up 2 ROUNDS 1:00 Bike 10 Scap Push-Ups 10 Scap Pull-Ups :10 Hollow Hold :10 Arch Hold Into… 2 ROUNDS :30 Legs only Bike 5 Knee Push-Ups 5 Ring Rows OR 2 Strict Pull-Ups 5 Small Kip Swings Skill – All [...]

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

CrossFit – Mon, May 20 Community Brunch on 26.05. from 9:30-12:00Bookings Open 🙂 Warm-Up Warm-Up 1 rd– 200 m. run– 10 Scapula Push-Ups – 10 Squats – 10 Sit-Ups + 1 rd– 200 m. run– 10 Push-Ups– 10 Medball Squats – 10 Tuck-Ups + 1 rd– 200 m. run– 5 HSPUs– 10 Medball Thruster – [...]

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

CrossFit – Sun, May 19 Community Brunch on 26.05. from 9:30-12:00Bookings Open 🙂 Warm-Up Warm-Up AMRAP x 6 MIN 100 m. jog 6 Burpees 6 Downward to Upward Dog 6 Ring-Rows -Quick Rest- AMRAP x 6 MIN100 m run 8 Squat-Jumps 8 Push-Ups to Downward-Dog 4 (banded / jumping / ..) Pull-Ups Workout – Performance [...]