07/22/2021

CrossFit Bielefeld – CrossFit KIDS Warm-up (No Measure) Four Square: Choose one person to be ‘it.’ They will close their eyes and count to ten. This will give the participants a chance to pick a corner. The ‘it’ person will pick a corner; the participants in that corner will complete 15 jumping jacks to rejoin. Play multiple times, switching the ‘it’ person every round. Weightlifting A: Metcon (Weight) EMOM 10 3 Squat Snatches Metcon B: Metcon (Time) For time 75 cal bike/ski/row/run 1600m 30 strict press 50 overhead lunges 60 push press Extra Accessory Metcon (No Measure) Wingin‘ It: give...

07/21/2021

CrossFit Bielefeld – CrossFit KIDS Warm-up (No Measure) Cones: Within their own square, they have to race to their cone when the coach yells ‘go!’ The last person to their cone gets to do 3 burpees. Weightlifting A: Metcon (Weight) 5 x 3 Hang cleans Metcon B: Metcon (Time) 21-15-9 Deadlift Box Jumps Extra Accessory Metcon (Time) Max Bear Hug: using a medicine ball, sandbag, a weight, etc., have the athlete attempt a max hold of the object; multiple attempts might be tough, but give it a try!

07/20/2021

CrossFit Bielefeld – CrossFit KIDS Warm-up (No Measure) Burpee Match Up: Each partner (person in square facing their square) picks a number between 1-10. Each partner will complete burpees in the number of differences that they choose. I.e.: one partner chose 8 and the other partner chose 4; they get to do 4 burpees. Weightlifting A: Metcon (Weight) 5 x 3 Pause Push Press B: Metcon (Time) 3 x 3 rounds 10 Sit-ups or V-ups 6-10 Cal Row Rest 2mins after every 3 rounds and repeat 3 times. Extra Accessory Metcon (No Measure) Complex: have athletes complete a complex (i.e.:...

Home WOD #205

CrossFit Bielefeld – Home Wod Home WOD #205 (Time) Warm Up: 3 Rounds of: 30 Single Under 20 Mountain Climber 10 Ring Rows 5 V-Ups Strength: Accumulate 10-20 negative Pull Ups as slow as possible Metcon: 7 Rounds: 15 Burpees to target 35 Double Under RX+: 10 Rounds: 15 Burpees to target 35 Double Under