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

CrossFit – Thu, Mar 21 Warm-Up Warm-Up 3:00 Row – increase pace each minute + 2 sets-5/side Curtsy squats (Bodyweight)-10 Hollow Body Rocks-15 No push up Burpees Strength/Skill Lateral Step Ups (3 Rounds for reps) 3 alternating sets of:C1. – 8 Lateral Step Ups8 reps/sideRest 20 secondsC2. -8-10 Half Kneeling Landmine Rotations e/s, not alternating [...]

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

CrossFit – Wed, Mar 20 Warm-Up Warm-Up -:60/side PVC Front Rack Stretch-:30 Bottom of Squat Hold + Line Drill – 8m Each Drill-Knee Hug March-Lunge to Lizard-SL RDL to Kick-Lateral Lunge w Jump-Hurdle Walk Overs-Backward Hurdle Walk Overs -Butt Kicks-High Knees Strength/Skill Front Rack Reverse Lunge (Every 2:30, for 7:30 (3 sets): 5 Front-Racked Barbell [...]

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

CrossFit – Tue, Mar 19 Warm-Up Warm-Up 2 sets-1:00 Row @ warm up pace-8/side DB Suitcase Deadlift-6 Tempo Push ups @ 31X1 + 3 sets:-10 seconds speed steps-10 seconds right foot jumps-10 seconds left foot jumpsrest 30 seconds WoD Dumb it Down (AMRAP – Rounds and Reps) Every 3 min x 9 sets:2 min work, [...]

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

CrossFit – Mon, Mar 18 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 AMRAP :90 – Box Step ups + 2 sets-5 empty bar Front Squats-5 Empty bar Strict press-5 Ring [...]

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

CrossFit – Sun, Mar 17 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 Amrap 6 -5 Inchworm -10 Plank shoulder taps -15 Air Squats -20 Plate Jumps WoD Partner WoD (Time) [...]

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

CrossFit – Sat, Mar 16 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 1 set::30 jumping jacks10 Romanian deadlifts (empty barbell)10 air squats10 shoulder presses 1 set::30 up-downs10 bent-over rows (empty [...]

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

CrossFit – Fri, Mar 15 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 With a PartnerPartner 1:Echo Bike until P2 is finishedPartner 2:-:15 Supinated dead bar hang-10 Push ups-5/side Medball Bearhug [...]

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 + [...]