WoDs & News

FT: (Row/MU/SCL&J/MU/Row)

CrossFit Bielefeld – CrossFit Warm-up 1: Warm Up #258 (Shoulder Press) (No Measure) 2 Rounds Of: 5 Dive Bomber :90 Freestanding HS Hold Practice 20 Duck Walk Steps + 15 Air Squats Thern: 10/10 Scorpions Weightlifting 2: Shoulder Press (5 – 5 – 5 – 5 – 5) 5:00 To Work Up, Then: E2MOM 5 Reps @ 70% 1RM Metcon 3a: Bar Muscle Up Warm Up (No Measure) 5x Jumping Kip Swing 4x Kip + Knees Up 3x Kip + Knees + Hips To The Bar 2x Reach As High As Possible (Long Arms) 1x BMU 3b: FT: (Row/MU/SCL&J/MU/Row) (Time)...

AMRAP12 (Lunge/Rope)

CrossFit Bielefeld – CrossFit Warm-up 1: Warm Up #257 (Deadlift) (No Measure) 2 Rounds Of: 20 Russian KB Swings 10 Goblet Sqauts 10 Step Through Lunges (5/Leg) 20 KB Deadlift Then: :20 Each Dragon – Lizard – Rotate – Perfect Stretch – Pigeon Weightlifting 2: Deadlift (1RM) 20:00 To Find Your Heaviest Deadlift !!! Metcon 3: AMRAP12 (Lunge/Rope) (AMRAP – Rounds and Reps) AMRAP12 – Climb the Ladder 8m Double DB Lunge (1 OH & 1 In Front Rack) @ 15/10 + 2 Rope Climbs (Scale To DBL Stand To Ground & Back) 16m Double DB Lunge (1 OH &...

3RFT: (BBJO/DBSN)

CrossFit Bielefeld – CrossFit Warm-up 1: Warm Up #244 (Bench Press) (No Measure) 2 Rounds Of: 10/7 Cal Bike 5/5 Scorpions 5 Dive Bomber 10 Push Ups @ 31X1 Then: Single LAX Ball Pec Smash, :90/Side Weightlifting 2: Bench Press (10 – 10 – 10) 5:00 For Set Up & Work Up In Weight, Then: Every 2:30 10 Reps – Work Up In Weight! All Sets Heavier Than The Last Time!!! Metcon 3: 3RFT: (BBJO/DBSN) (Time) 3RFT: 10 Burpee Box Jump Overs @60/50 20 DB Snatch @ 15/10 TimeCap: 8:00 RX+: 22,5/15Take 5:00 Before WOD To Practice Movements (Effective &...

3RFT: (Run/MU/KBFRSquat)

CrossFit Bielefeld – CrossFit Warm-up 1: Warm Up #243 (Deadlift) (No Measure) 3 Rounds Of: 10 Empty Bar RDLs 10 Empty Bar Back Squats (Jump Squats on The Last Round) 10 Push Ups Then: :45 Glute Stretch Each Side Weightlifting 2a: Deadlift (6) 7:00 To Work Up, Then E3MOM12 Deadlift 1×6@70% 1×5@80% 1×4@90% 1×1@100% Touch & Go 2b: Deadlift (5) Deadlift 1×6@70% 1×5@80% 1×4@90% 1×1@100% Touch & Go 2b: Deadlift (5) Deadlift 1×6@70% 1×5@80% 1×4@90% 1×1@100% Touch & Go 2c: Deadlift (4) Deadlift 1×6@70% 1×5@80% 1×4@90% 1×1@100% Touch & Go 2d: Deadlift (1) Deadlift 1×6@70% 1×5@80% 1×4@90% 1×1@100% Touch &...

Team #66

CrossFit Bielefeld – CrossFit Warm-up 1a: Warm Up #241 (Clean) (No Measure) 2 Rounds Of: 20 Banded Good Mornings 6 Air Squat + Max High Jumps 10/7 Cal Row Then: 1:30 Partner Assisted Front Rack Mobilization 1b: Tall Squat Clean Warm Up (No Measure) 3 Rounds w./ An Empty Bar – 3 Reps At Each Position: Bar At Ribcage Bar At Belly Button Bar On Tights (arms At Full Extension) Weightlifting 2: Power Clean Intervall III (Max Reps) AMRAP:60 – Power Cleans @60% – Rest 3:00 – AMRAP:90, Power Cleans @70% – Rest 3:00 – AMRAP2:00 – Power Cleans @80%...

Handstand Cycle Day 5

CrossFit Bielefeld – Gymnastik Gymnastics Handstand Cycle Day 5 Warm Up: 2 Rounds Of: 10 No Push Up Burpees w./ 4 Mountain Climber Each Rep :30 Ring Plank Rotations :60 Hanging Shoulder Stretch Int. + Ext. Rotations :60 LAX Ball Lat Smash :60 Banded Arm Raises :60 LAX Ball Delta Smash :30 Lying Plate Cycles 10 Inch Worm Core & Shoulder Stabi : 3 Rounds 10 Roll Out´s 5 Headstand Leg-Lowers :15 Parallett L-Sit Hold Balance Work: 3 Rounds :45 – :60 Headstand Hold :45 – :60 Low Candle Hold Handstand Work: 2 Times Each :30 HSH :30 Wall Facing...