CrossFit

ERLANGEN

Home Wod | Schmucki

30.04.2020


Recovery Day

Home Wod | Daniel

29.04.2020


WOD
"Deck of Cards"

Hearts = KB Swings
Diamonds = Abmat Situps
Spades = Pushups
Clubs = Burpees

Jacks, Queens, Kings = 10
Aces = 1 min plank hold

Live in Zoom um 7:00, 12:00 und 17:00 Uhr.

Home Wod | Daniel

28.04.2020


Warmup
4 rounds

30 single/double unders
5 push-ups
10 sit-ups
15 pvc overhead squats

Skill & Strength
4 rounds

16 alternating dead bugs
8 walking inch worms
16 alternating side plank T`s
20 sec table top

WOD
10 rounds for time
200 m run
10 single arm db overhead squats

* scale to goblet squats

Cooldown
1 min prayer
1 min turn back stretch / side
1 min calf stretch / side

Home Wod | Daniel

27.04.2020


Warmup
3 rounds

400 m run
1 min scale / side
30 sec side plank / side
1 min handstand practice
30 sec l-sit work

WOD
400 m walking lunges

*wear a weight vest if you have done it without before 

Cooldown
2 min pigeon stretch / side
1 min twisted hip stretch / side











Rest Day

26.04.2020


Rest Day


Home Wod | Schmucki

25.04.2020


WOD
7 rounds for time

12 right arm hang dumbell clean and jerks
8 lateral air squat jump over odd objects
12 left arm hang dumbell clean and jerks
8 lateral air squat jump over odd objects

*c&j: modify reps to be able to go unbroken in the first round

* Live in Zoom um 9:00 Uhr!

Home Wod | Daniel

24.04.2020


Warmup

10 min Running Prep

Skill & Strength 
1) 4 rounds, 40s on/40 sec off
Reverse hollow hold

2) 3 rounds
10 bird-dogs
10 overhead walking lunges

WOD
3 rounds

50 m shuttle run (5x10 m)
10 inch worm
50 m shuttle run (5x10m)
2 min rest

Cooldown
3 min calf stretch / side

Home Wod | Schmucki

23.04.2020


Recovery Day






















Home Wod | Daniel & Schmucki

22.04.2020


Warmup
4 rounds

10 inchworms
20 lunges mit pvc
10 overhead squats
10 high jumps

Skill & Strength 
4 rounds, 30s on/40 sec off
Reverse hollow hold

WOD
15 min AMRAP

1 sit-up
1 push-up
1 burpee
1 air squat

* add one rep each round

Cooldown
3 min the frog
1 min kneeling hamstring stretch/side

Zoom Live WOD`s um 7:00, 12:00 und 17:00! 

Home Wod | Schmucki

21.04.2020


Warmup
50 jumping jacks
25 push-ups
50 jumping jacks
25 sit-ups
50 jumping-jacks
25 air-squats
50 jumping jacks

* scale for 2 sets

Skill & Strength 
4 rounds for quality

8 bent over rows / side
8 lat pull over
8 back widdows

* as slow as possible and preserve pull-up strength

WOD
5 rounds for time

20 no jump burpees
Plank hold *
Rest *

scale burpees to an amount you can do in less than 90 sec
each for same time as burpees

Cooldown
2 rounds

1 min knight stretch left
1 min knight stretch right

Home Wod | Schmucki

20.04.2020


Warmup
3 rounds, 1 min per station

KB around waist
KB deadlifts
KB push press
KB swings, one arm
Rest

Skill & Strength 
1) „Task for the day“
Active squat hold
* Accumulate 20 min throughout the day

2) 4 rounds, 20 s on/40 s off
reverse hollow hold
* Handstand work

WOD
2 rounds

30 russian swings
1 min rest
30 russian swings and 30 air-squats
1 min rest
30 russian swings, 30 air-squats and 30 sit-ups
1 min rest

Cooldown
2 min back stretch
2 min seal stretch

Rest Day

19.04.2020


Rest Day

Home Wod | Daniel

18.04.2020


Fundraiser WOD #3

For time:
50 dumbbell deadlifts
50 AbMat sit-ups
50 box step-ups
50 single-arm dumbbell thrusters

female 35-lb. DBs, 20-in. box
male 50-lb. DBs, 24-in. box


* Live in Zoom um 9:00 Uhr!

Home Wod | Sebbo

17.04.2020


Warmup
„Laurentia“

Skill & Strength 
3 rounds

20 shoulder taps
15 situps
10 push to plank position
10 leg raises

WOD
6 rounds for time: 

60 double unders
10 power snatches
20 pushups

Cooldown
Calf stretch
Thigh Stretch

Home Wod | Jana

16.04.2020


Recovery Day



























Home Wod | Daniel

15.04.2020


Warmup
1 min calf smash / side
1 min hamstring roll / side
1 min shin smash / side

Skill & Strength 
100 hollow rocks
*every break 10 lunges

WOD
In a 10 min window:
1 mile run
Max burpees

In a 6 min window:
800 m run
Max burpees

In a 3 min window
400 m run
Max burpees

* Rest 5 min between each

Cooldown
1 min calf stretch / side
1 min hip stretch / side

Home Wod | Daniel

14.04.2020


Warmup
3 rounds
1 min jump rope
1 min kb around waist
1 min scales
1 min sumo inch worm

Skill & Strength 
20 wall squats
20 bulgarian split squats 
20 neg. pistols

WOD
50-40-30-20-10

Russian kb swings
Goblet squats

Cooldown
Couch stretch 2 min / side
Hamstring Stretch 2 min / side












Home Wod | Daniel

13.04.2020


Warmup
EMOM 7 
3-5 pushups
8-10 air squats
15-20 jumping jacks

2 rounds 
T, Y, I's 10 reps each

Skill & Strength 
4 rounds
45 sec plank hold
45 sec Russian twists
45 sec rest

WOD
Death by bent over row
EMOM 3 strict press

Start clock and do 3 strict press with your right arm and one bent over row right and one bent over row left. In the next minute do 3 strict press left and 2 rows right and left. Each minute do 3 strict one arm press and increase the rows x 1 rep until you cannot complete the required reps. After 20 min you are done. If you fail before 20 min do 3 strict press and 8 rows per side up to 20 min. 

Cooldown
Jog 5-10 min

Rest Day

12.04.2020


Rest Day!

Frohe Ostern!

Home Wod | Schmucki

11.04.2020


Fundraiser WOD #2

For time:
100 double-unders
21 burpees
75 double-unders
15 burpees
50 double-unders
9 burpees

Time cap: 15 minutes

*Scaled
50 jumping-jacks
15 burpees
35 jumping-jacks
12 burpees
20 jumping-jacks
9 burpees

Time cap: 15 minutes

* Live in Zoom um 9:00 Uhr!

Home Wod | Daniel

10.04.2020


Warmup
3 rounds

16 alternating dead bugs
16 alternating curtsy lunges
8 inch worms
8 alternating plank rotations
20 sec table top

Skill & Strength 
5 rounds for quality

60 sec object overhead hold
90 sec rest

*Find any heavy object
* Ellbows locked, feet together

WOD
„Elizabeth stays at home“

21-15-9
One arm squat cleans
Dips
* switch arms as preferred
* dips on chairs, legs on ground
or lift one leg or lift both legs

Cooldown
2 min armless prayer
2 min overhead squat on wall

Home Wod | Schmucki

09.04.2020


Recovery WOD

Stretching Session mit Schmucki

Wer unbewegliche Schultern hat sollte sich
eine PVC oder ein Handtuch bereitlegen.

Relax and have a good day!
























Home Wod | Daniel

08.04.2020


Warmup
3 rounds

10 cossack squats
10 burpees
10 ice skater jumps
10 high knees

Tabata hollow / arch hold
*4 rounds each

Skill & Strength 
For 10 hours every hour
10 push-ups for quality
*Challenging version

WOD
„Quick & Dirty“

For time:
400 m run
21 burpees
400 m run
15 burpees
400 m run
9 burpees

Optionen für Laufen:
2 min mittelschnell Laufen als Test,
das ist die Strecke fürs WOD

100 Feet Touches anstatt Laufen

* Sei schneller als letztes mal! ;)

Cooldown
3 min Hip Flow

Home Wod | Schmucki

07.04.2020


Warmup
Run 10 min
moderate pace

3 rounds
20 sec samson stretch / side
20 sec arm circles / direction
20 sec trunk rotation

Skill & Strength 
3 rounds for quality
20 squat weight shifts
20 weighted reverse lunges
20 hollow rocks

WOD
Support your local box 
Workout 1
10 min AMRAP

10 air-squats
9 right arm DB snatches 
10 push-ups
9 left arm DB snatches 

Cooldown
2 min butterfly
2 min seal stretch










Home Wod | Schmucki

06.04.2020


Warmup
10 min

20 sec samson stretch
10 air squats
10 sit-ups
10 weighted hip-extensions
5 bent over rows / side
5-10 push-ups

Skill & Strength 
5 min handstand practice
*Swing up to handstand and hold for as long as possible

WOD
"DT stays at home"

5 rounds for time
12 one arm deadlifts
9 one arm hang power cleans
6 one arm push jerks

*Perform 5 rounds with each arm 
*Switch arms after each rounds

Cooldown
1 min crossed prayer / side
1 min manuel tricep stretch
1 min reverse table

Rest Day

05.04.2020


Rest Day

Relax. Take ice cold shower. Breathe.


Home Wod | Daniel

04.04.2020


WOD
"DORK"
6 rounds for time

60 double unders
30 kb swings
15 burpees

*Live Home WOD über Zoom. Mehr Infos in unserer Facebook Gruppe! 


Home Wod | Daniel & Anne

03.04.2020


Warmup
2 rounds

10 m panther forward / backward
10 m rabbit forward / backward
10 m cricket forward /backward
10 m crab jede seite

Skill & Strength 
20 feet together squats
10 chair pistols / seite
10 counterbalance pistols / seite

WOD
8 min AMRAP

5 object squats
15 m object carry

Finisher
3 x max rep überzüge

Cooldown
V-sit 2 min
Quad stretch 1 min / Seite


Home Wod | Jana

02.04.2020


Recovery
Go out, stretch, relax!




























Home Wod | Sebbo

01.04.2020


Warmup
4 rounds

10 inch worm
20 lunges mit pvc
10 overhead squats
10 high jumps

Skill & Strength 
3 rounds

30 sec handstand hold
30 sec rest
30 sec l-sit
30 sec rest

WOD
15 min AMRAP

1 sit up
1 push up
1 burpee
1 air squat

Add one rep each round!

Cooldown
The frog
Kneeling hamstring stretch

zum WOD Archiv März