WoDs & News

Home Wod #84

CrossFit Bielefeld – Home Wod Home Wod #84 (AMRAP – Rounds and Reps) Warm UP: 2 Rounds of: 40 SU 20 Shoulder Taps (10/10) 10 Push Ups 5 Walkouts to plank + :10 hold Strength: Core EMOMx16 Min1: :20-:30 Hollow Hold Min2: :20-:30 Arch Hold Min3: 10-15 Hollow Rocks Min4: 10-15 Supermans WOD: AMRAP10 30 DU/ 40 SU 3 Push Ups After every round add 3 more push-ups.

Weekly Practice

CrossFit Bielefeld – CrossFit Skill Practice Headstand Find Position /Tritop – Mid Head Knees On Ellbows Tucked Position One Leg Reach Both Legs Reach :30 Hold In Perfect Position (Free) Try 3 Ground Touches Push Up / HSPU Practice If You Have „0“ Push Up, Start Here: 3x :30 Plank Hold 2x 20 Shoulder Taps (10/10) 15×1 Slow Negative Push Up + :03 Hold Above The Floor If You Have 1 To 6 Push Ups, Do This: 10×2 Tempo Push Up @ 53X3 10×2 Russian Push Ups 7×1 Elevated Pike Push Up As Slow As Possible If You Have More...

Team #78

CrossFit Bielefeld – CrossFit Gymnastics 2: Handstand Push-ups (Every :90 – 15:00 For Progress) Every :90 For 10 Rounds Perform „1“ Of The Following, Work To Higher Skill Thru The Weeks: Odd: 2-3 Wall Walk – Even: :20-30 HSH + Slow Negative Down – 2-5 Pike (Box) Push Ups + :20 HSH – 2-5 HSPU w./ Red. ROM (Max. AbMat + 5PG Plate!) – 2-5 HSPU – 3 Deficit HSPU Team WoD 3: Team #78 (Time) 12RFT – In Teams Of 2 – YGIG Full Rounds (6/6) 12 Burpees To Target 2 Rope Climbs

Home Wod #83

CrossFit Bielefeld – Home Wod Home WOD #83 (Time) Warm-Up: 2 Rounds of: 20m Bear Crawl 15 Air Squats 10 Push Ups 5 Dive Bomber Then: :60 Deep Squat work :60 Twisted cross Strength: EMOM until failure for a maximum of 12 Rounds :40 wall-sit WOD: FT 50 Push Ups 75 Sit-Ups 100 Burpees 75 Sit-Ups 50 Push-Ups

Weekly Practice

CrossFit Bielefeld – CrossFit Skill Practice Headstand Find Position /Tritop – Mid Head Knees On Ellbows Tucked Position One Leg Reach Both Legs Reach :30 Hold In Perfect Position (Free) Try 3 Ground Touches Push Up / HSPU Practice If You Have „0“ Push Up, Start Here: 3x :30 Plank Hold 2x 20 Shoulder Taps (10/10) 15×1 Slow Negative Push Up + :03 Hold Above The Floor If You Have 1 To 6 Push Ups, Do This: 10×2 Tempo Push Up @ 53X3 10×2 Russian Push Ups 7×1 Elevated Pike Push Up As Slow As Possible If You Have More...

Home Wod #82

CrossFit Bielefeld – Home Wod Home WOD #82 (10 Rounds for time) Warum-Up: EMOMx12 For Quality Min1: 100m run Min2: :15-:20 Hollow Hold Min3: 25-30 Jumping Jacks Strength: Core Accumulate: :30 on / :30 off 100 Single Leg V-Ups 100 Hollow Rocks Change movement every Round. If you have finished one movement, then continue until the second moment ist finished. Running Conditioning: 10x 200m Run Rest/Work 2:1 If the run takes you 60 seconds, then you rest for 120 sec.