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

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

CrossFit – Wed, Feb 28 Warm-Up Warm-Up 2 sets– 5 Inchworm to yoga push ups– 8 Barbell RDL (empty bar) w/ 3 sec neg– 8 Shoulder Press with 1 sec pause OH– :15 hollow hold– 20 single unders + C&J Prep2-3 Sets – building across sets– 3 Power Clean and Jerks @ light load – [...]

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

CrossFit – Tue, Feb 27 Warm-Up Warm-Up AMRAP :90 – Max reps Box step ups @ warm up pace + 2 sets-10 Scap Pull ups-8 Medball Bear Hug Kang Squats-6 Hollow Body Rocks-4 Box Jumps (step down) Strength / Skill Weighted Supinated Pull-Up (Weight) Every 2:30, for 12:30 (5 sets): Set 1: 5 repsSet 2: [...]

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

CrossFit – Mon, Feb 26 Warm-Up Warm-Up 3 sets– :20/side Groiner Stretch– 8/side Bottoms up Shrimp Squats– 6 Push ups w/ Pause at bottom– :20 Bottom of Squat Hold Strength / Skill Front Squat (Every 3 minutes, for 9 minutes (3 sets): Max Front Squats Loads per set (by %): 96, 88, 80) WoD Balance [...]

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

CrossFit – Sun, Feb 25 Sunday-Funday [...]

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

CrossFit – Sat, Feb 24 Warm-Up Warm-Up 2 sets-:30 Overhead lat stretch on wall-:20 Hollow Body Hold-10 Bear Hug Kang Squats (medball)-5 Max Height Wallballs + 1 set x 5-8 reps each movement:– PVC Passthrough– BTN Elbow Pumps– BTN Strict Press in split Jerk stance– Push Press– Push Jerk– Pressing Split Jerk– Split Jerk Strength [...]