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 [...]

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

CrossFit – Sat, May 18 Warm-Up Warm-Up 2 ROUNDS 30 Jumping Jacks 8/8 Single Leg Leg Lifts* 10 Tuck-Ups** 6 Tempo Push-Ups (30X0) *Sit upright on the floor with legs in front of you w/ hands at the side to act as support. Point the toes away from you on one leg and lift the [...]

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

CrossFit – Fri, May 17 Warm-Up Warm-Up 1 ROUND 200m Run 8 Lunge-lunge Squats 10 Scap Push-Ups 12 Cossack Squats Into… 1 ROUND 200m Run 8 Air Squats 10 Push-Ups 12 Elbow Punches Into… 1 ROUND 200m Run 8 Squat Jumps 10 Narrow Push-Ups 6 Clean Deadlifts + 6 Hang Muscle Cleans Strength – All [...]

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

CrossFit – Thu, May 16 Warm-Up Warm-Up LINE DRILLS (25ft Each) Knees to Chest Heels to Butt Toe Touch Figure 4 Lateral Over and Under (Down + Back) Walking Lunge + Twist High Knees Butt Kickers Single Leg High Knee (Leg 1) Single Leg High Knee (Leg 2) Straight Legs Bounds Side Shuffle (Down + [...]

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

CrossFit – Wed, May 15 Warm-Up Warm-Up MOBILITY ROUND 5 Inch Worm to Down Dog 6 Alt Groiner with a twist 5/5 Cat Cow 5/5 Book Openers * *Lay on side with one leg over the other, place palms together and then slowly open top hand to other side of body Into… 2 ROUND 1:00 [...]