WoDs & News

Corona Cage wod #75

CrossFit Bielefeld – CrossFit Warm-up 1a: Corona Cage Warm Up #67 (No Measure) 2 Rounbds Of: :60 Bike / Ski 15 PVC OH Squats 10 Ups & Downs 5 Burpees Then: :30 Dragon Into :60 Lizard Each Leg 1b: Push Press Warm Up (No Measure) 5 Reps Of Each w/ An Empty Bar: Strict Press :05 Paused Dip + Push Press Push Press Repeat With a Light Load Weightlifting 2: Push Press (E2MOM For 5 Rounds – 6 Reps) 5:00 To Work Up To A Challenging Weight For 6 Reps (70-80% 1RM), Then: E2MOM10 For 6 Reps Metcon 3: Corona...

Corona Cage wod #74

CrossFit Bielefeld – CrossFit Warm-up 1a: Corona Cage Warm Up #66 (No Measure) 5 Rounds Of: 150m Row 20 Single Unders 10 Plate GTOH @10/5 5 1 Air Squats + 1 Box Jump 1b: Power Clean & Jerk Warm Up (No Measure) With An Empty Bar: 5x Stand Up From Mid Chin To Hip w./ :10 Pause @ Mid Chin 5x Clean High Pulls w./ Heels Down 5x Power Cleans 5x Shoulder Rotations In Front Rack Positon (Hock Grip + Abs & Glutes Tight) 3x Strict Press / Push Press / Push Jerk 3x Power Clean & Jerk Metcon 2:...

Corona Cage wod #73

CrossFit Bielefeld – CrossFit Warm-up Weightlifting 2: Barbell Jumping Squats (E2MOM For 6 Rounds – 12 Reps) 5 KG More Than On 21. Of Juli, As Expolsiv As Possible!!!! Strength 3: Corona Cage wod #73 (No Measure) EMOM18 1: 8 Box Step Overs @ 2x 22,5/15 & 60/50cm 2: 12 American KBS @ 24/16 3: 8 V-Ups + :15 Hollow Hold ()

Corona Cage wod #71

CrossFit Bielefeld – CrossFit Warm-up 1a: Corona Cage Warm Up #63 (No Measure) 3 Rounds Of: 300/250 m Row 10 Russian Baby Makers 10 American Kettlebell Swings 10 Airplanes (5/5) Then: :30 Each 4-Way Wrist Stretch 1b: Push Press Warm Up (No Measure) 5 Reps Of Each w/ An Empty Bar: Strict Press :05 Paused Dip + Push Press Push Press Repeat With a Light Load Weightlifting 2: Push Press (E2MOM For 5 Rounds – 8 Reps) 5:00 To Work Up To A Challenging Weight For 8 Reps (60-70% 1RM), Then: E2MOM10 For 8 Reps Metcon 3: Corona Cage wod...

Corona Cage wod #70

CrossFit Bielefeld – CrossFit Warm-up 1: Corona Cage Warm Up #62 (No Measure) 2 Rounds Of: 400m Row 30 Plate Jumps (15/15) 20 Shoulder Taps (10/10) 10 Jumping Lunges (5/5) Then: Hip Flow Gymnastics 2: Corona Gymnastic #7 3 Rounds w./ No Rest Between Movements: 10 Straight Arm Weighted Hollow Hold To Overhead Sit Ups @ 5/2,5 8 L-Sit Pulses + :08 Hold 6 Rainbow Makers Each Side @ 2,5/1,25 – :30 Rest – :20 Front Support Hold + Max Push Ups – :60 Rest – Metcon 3: Corona Cage wod #70 (AMRAP – Reps) 10 Rounds Of: :30 On...