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 [...]

Posted by Emanuel Erlewein on Juni 03, 2024 in WOD-Post

CrossFit – Mon, Jun 3  Birthday Party 8. Juni –  Bookings open! Warm-Up Warm-Up :30 Bike Legs Only :30 Arms Only 1:00 Bike (Arms and Legs) Into… 2 ROUNDS 30 Single Unders 20 Glute Bridges 10 Calf Raises + 10 Tib Raises 10 Bodyweight Good Mornings Into… 2-3 ROUNDS (Time Permitting) :30 Double Under practice [...]

Posted by Emanuel Erlewein on Juni 02, 2024 in WOD-Post

CrossFit – Sun, Jun 2  Birthday Party 8. Juni –  Bookings open! Warm-Up Warm-Up 2 ROUNDS 100m Run 8/8 Kettlebell DL 5 Scap Push-Up + :30 Plank Into… 2 ROUNDS 100m Run 5 Tempo Push-Up (31X1) 8/8 Single Arm Kettlebell Swing 5 Scap Pull-Ups + :30 Bar Hang Workout – Performance AMRAP x 24 MINUTES [...]

Posted by Emanuel Erlewein on Juni 01, 2024 in WOD-Post

CrossFit – Sat, Jun 1  Birthday Party 8. Juni –  Bookings open! Warm-Up Warm-Up GENERAL WARM-UP 2:00 Row 30 Mountain Climbers 20 Shoulder Taps 10 Alt. Groiner + Twist 10 Cossack Squats 5 Squat Inch Worms + Push-Ups 10 BB Elbow Punches 5 BB OH Press + :10 OH Hold Into… SPECIFIC WARM-UP 3 ROUNDS [...]

Posted by Emanuel Erlewein on Mai 31, 2024 in WOD-Post

CrossFit – Fri, May 31  Birthday Party 8. Juni –  Bookings open! Warm-Up Warm-Up 2 ROUNDS 10 Good Mornings 10 Bird Dogs 10 Glute Bridge-Ups 10 Alt Step-Ups Into… 2 ROUNDS 8 Barbell RDL 10 Tuck-Ups/ V-Ups 10 Box Jumps 8 Kip Swings Workout – Performance EVERY 3:00 x 6 SETS (AMRAP – Reps) 10 [...]

Posted by Emanuel Erlewein on Mai 30, 2024 in WOD-Post

CrossFit – Thu, May 30  Birthday Party 8. Juni –  Bookings open! Murph on 30.5.Event ist für  Jeden  freigegeben!Event is for  everyone! Warm-Up Warm-Up 200m Run Into… 2-3 SETS FOR QUALITY 10 Air Squats 5 Scap Push-Ups + 5 Push-Ups 3 Scap Pull-Ups + 2 Pull-Ups *This is a short warm-up for a very long workout. [...]

Posted by Emanuel Erlewein on Mai 29, 2024 in WOD-Post

CrossFit – Wed, May 29  Birthday Party 8. Juni –  Bookings open! Murph on 30.5.Event ist für  Jeden  freigegeben!Event is for  everyone! Warm-Up Warm-Up 2 ROUNDS 20 Single Unders 10 Good Mornings (BB opt.) 5 High Hang High Pulls 10 Alt. Elbow Punches 5 Cat Cows into… 2 ROUNDS 10 Single-Single-Doubles 10 Clean Deadlifts 5 High [...]