Posted by Emanuel Erlewein on März 14, 2024 in WOD-Post

CrossFit – Thu, Mar 14 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 EMOM x 6Min 1 – Row x :40 @ smooth effortMin 2 – Shuttle runs x :40 @ [...]

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

CrossFit – Wed, Mar 13 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 Squat to Stand-10 Standing Banded Pull Throughs-8 m Flat Back Ostrich Walk + 1-2 sets x [...]

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

CrossFit – Tue, Mar 12 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 Line Drill – 8 m Each Drill-Knee Hug March-Lunge to Lizard-Inchworms-Lateral Duck Unders-400m Run @warm up pace + [...]

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

CrossFit – Mon, Mar 11 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-:15 Side to side line hops-15 PVC Passthroughs-5/side Eccentric Box Step downs-5 Empty Barbell Kang Squats Strength [...]

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

CrossFit – Sun, Mar 10 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-UpFor 8 min– 15 Squats -> 10 MB Goblet Squats -> 10 MB Thruster– 5 Scap Pull-Ups + [...]

Posted by Emanuel Erlewein on März 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 März 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 März 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 März 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 März 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 [...]