WoDs & News

Team #46

CrossFit Bielefeld – CrossFit Warm-up 1: Warm Up #189 (No Measure) 3 Rounds Of: 12 WBS @ 4/3 6/6 Open Book Stretch 12 Air Squats w./ Glute Act. Band 100m Run Then: 3 Rounds Of: :20 On / :20 Off Front Squat Hold Weightlifting 2: Front Squat (4 – 4 – 4 – 4) 10:00 To Work Up, Then: E3MOM 4 Reps @ 80 1RM Metcon 3: Team #46 (Time) 8 RFT – Alternating Full Rounds w./ A Partner: 8 Burpee Box Jump Overs @ 60/50 16/12 Cal Row TimeCap: 15:00 Hard Work Pays Off 4: Hard Work #146 (Weight)...

Active Recovery #32

CrossFit Bielefeld – CrossFit Metcon 1: Active Recovery #32 (No Measure) 10:00 Bike 2:00 Pigeon Left 2:00 Saddle 2:00 Pigeon Right 10:00 Run 3 Rounds Of: 10/10 Thoracic Bridge 10 Dive Bomber 10/10 Scorpions 10:00 Row 3 Rounds Of: :30 Plank :20 Avtice Hang :10 Support Hold But In Active Recovery Style…

8RFT(Rope/DBSN/V-Ups)

CrossFit Bielefeld – CrossFit Warm-up 1: 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 Weightlifting 2: Clean and Jerk (1 – 1 – 1 – 1 – 1 – 1 – 1) 10:00 To Work Up, Then: EMOM 1 Rep @ 80% 1RM Metcon...

6RFT (Deadlift/BJO/PullUps)

CrossFit Bielefeld – CrossFit Warm-up 1: Warm Up #188 (No Measure) 15 Banded Kang Squats 5/5 Inch Worm w./ :05 Twist In Downward Dog Then: 10 Air Squats w/ Glute Activation Band 10 Monster Walk Steps Right 10 PVC OHS w/ Glute Activation Band 10 Monster Walk Steps Left 10 Empty Bar OHS Weightlifting 2: Overhead Squat (5 – 5 – 5 – 5 – 5) 10:00 To Work Up, Then: Every 2:30 5 Reps @ 70% 1RM Metcon 3: 6RFT (Deadlift/BJO/PullUps) (Time) 6 RFT: 6 Deadlift @ 102,5/70 9 Box Jump Overs @60/50 12 Pull Ups TimeCap: 10:00 RX+:...

4RFT (Goblet Squats/V-Ups/OHS/V-Ups)

CrossFit Bielefeld – CrossFit Warm-up 1: Warm Up #187 (No Measure) 20 Arm Circles 20 Band Pull Aparts 20 Duck Walk Steps 20 OH Squats w/ Band Overhead 10 Lateral Duck Walk Steps 10 Empty Bar OH Squats Then: 2:00 T-Spine Stretch w./ Med Ball & Barbell Weightlifting 2: Snatch (3 – 3 – 3 – 3 – 3 – 3) 10:00 To Work Up, Then: E2MOM 3 Reps UB @ 70-75% 1 RM Metcon 3: 4RFT (GobletSqauts/V-Ups/OHS/V-Ups) (Time) 4 RFT: 10 Goblet Squats @ 24/16 10 V-Ups Or Toes To Rings 10 Overhead Squats @ 42,5/30 10 V-Ups Or...