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

CrossFit – Thu, Jun 13 Warm-Up Warm-Up 2 ROUNDS 1:00 Cardio Choice 1 (RPE 3-4) 5 Inch Worms 10 Alt. Dead Bugs 5 DBL KB/DB Deadlifts :30 Farmers Hold Into… 2 ROUNDS 1:00 Cardio Choice 2 (RPE 4-5) 5 Up-Downs 10 Sit-Ups 5 DBL KB/DB Hang Cleans :30 Front Rack Hold Workout – All EMOM [...]

Posted by Emanuel Erlewein on Juni 12, 2024 in WOD-Post

CrossFit – Wed, Jun 12 Warm-Up Warm-Up 1 MOBILITY ROUND 10 Cat Cows 20 Alt. Shoulder Taps 10/10 Lateral Monster Walks 10 Alt. Cossack Squats 5 Push-Up to Pike w/ Pause in Pike Into… 2 ROUNDS 10 Alt. SL Med Ball RDL 10 Med Ball Front Squats 10 Med Ball Push Press 10 Sumo Good [...]

Posted by Emanuel Erlewein on Juni 11, 2024 in WOD-Post

CrossFit – Tue, Jun 11 Warm-Up Warm-Up 1 ROUND 8/6 Cal Bike 6/6 Split Squats 6 Push Up to Pike 6/6 SA Ring Rows 8 Ring Scap Pull Ups Into… 1 ROUND 8/6 Cal Bike 8 Alt Step Ups 8 Alt Pike Toe Taps 8 Scap Pull Ups Into… 1-2 ROUNDS (Time Permitting) 8/6 Cal [...]

Posted by Emanuel Erlewein on Juni 10, 2024 in WOD-Post

CrossFit – Mon, Jun 10 Warm-Up Warm-Up 400m Run/2:00 of Cardio Choice Into… 1 ROUND 8 Cat-Cow 10 Alt. Groiners 12 Deadbugs Into… 1 ROUND 8 Moose Antlers 10 Barbell Good Mornings 12 Alt. Bird Dogs Into… 1 ROUND 8 Barbell Strict Press 10 Barbell Clean Deadlifts :30 Hollow Hold Strength – All Clean and [...]

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

CrossFit – Sun, Jun 9 Warm-Up Warm-Up 1 ROUND 10 Alt Samson Lunges 5 Push Up to Down Dog 10 Alt Samson Lunges :30 Cardio Choice Into… 1 ROUND 30 Single Unders 5 SLOW Push-Ups 10 Alt. Shoulder Taps 30 Fast Single Unders 5 SLOW Push-Ups 10 Alt. Shoulder Taps :30 Cardio Choice Into… 1 [...]

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

CrossFit – Sat, Jun 8 Warm-Up Warm-Up AMRAP x 8 MINUTES :30 Row (Increase Pace) 8 Slow Kang Squats 8 PVC Pass Thrus or Alt. Around the Worlds 8 Med. Ball Push Press to Target Strength – Performance ON A 12:00 RUNNING CLOCK… (Weight) Build to a Moderate-Heavy Complex 1 Power Snatch + 2 Overhead [...]

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

CrossFit – Fri, Jun 7 Warm-Up Warm-Up 1 ROUND 20 Toe Tap Jumping Jacks 30 Mountain Climbers 20 Shoulder Taps + 10 Scap Push-Ups 10 Scap Pull Ups :30 Single DB Gun Hold Into… 1 ROUND 20 Arm Crossing Jumping Jacks 10 Up-Downs 20 Shoulder Taps + 10 Scap Push-Ups 10 Kip Swings :30 Single [...]

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

CrossFit – Thu, Jun 6 Warm-Up Warm-Up 1 ROUND 10 Slow Good Mornings (Body or Barbell) 10/10 Single Leg Glute Bridge 6/6 Split Squats 10 Scap Push-Up Into… 2 ROUNDS 10 Barbell RDL 10 Box Step-Ups 5 Push-Up to Pike Into… 1 ROUND 10 Slow Barbell Deadlift 10 Box Jumps 3 Kick-Up to Wall with [...]

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

CrossFit – Wed, Jun 5  Birthday Party 8. JuniWe start at 6PM – please register in Wodify so that we can plan a bit according to your attendance!We are looking forward seeing you on Saturday! Warm-Up Warm-Up DYNAMIC RUNNING WARM-UP 100m Run 50’ High Kicks + 50’ Cherry Pickers 50’ Knee Hugs + 50’ Heel [...]

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

CrossFit – Tue, Jun 4  Birthday Party 8. Juni –  Bookings open! Warm-Up Warm-Up MOBILITY WARM-UP (Optional) 4/4 Adductor Rock Back 4 Yoga Push-Ups 1:00 Squat Hold 8 Slow Alt. Samson Lunges 8 Slow Squat Therapy Reps Then Complete… 2 ROUNDS 8 Jumping Air Squats 4/4 Single Arm Ring Rows 8 Barbell Strict Press 8 [...]