Today's #Workout

Mobility: 15 min GoWod

Warm up: 3 mins row, banded 7s, then 3 rounds
- 10" dead hang
- 6 scap push ups
- 10 good mornings
- 6 down ups
- 10 daeadbugs
- 10 deadlifts (empty 15 kg -> 35 kg -> 45 kg)

Workout: "Q's Birthday Wod" , 29 min AMRAP, scaled to
- 28 hanging knee raises
- 20 burpees
- 15 ring rows
- 36 alternating shoulder taps in plank
- 5 deadlifts (45 kg)
Did 4 rounds + 6 reps

This required massive scaling, and was too warm again, some of my hand callus peeled from the hanging knee raises. And there was no cake! 😡

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

#workoutOfTheDay

"Q's Birthday Workout" (box member turned 29 today)

AMRAP 29'
* 28 Hanging Knee Raises
* 20 Burpees To Target
* 15 Ring Rows
* 9 Pike Push-Ups
* 5 Deadlifts @ 97kg

I finished 4 rounds and 5 reps, having the dizzies after round 3. It was really waaay to hot.

#wod #workout #crossfit #endgame #functionalfitnessEndgame #fitodon #gym #fitness #weightlifting

Today's #Workout was a #Patseruurtje

Mobility: 15 min GoWod

Warm up:
- 2 rounds
- 8 m banded side shuffle e/s
- 10 banded slow air squats
- 10 banded 2" hold glutes bridges
- 10 alternating Cossack squats
- 10 alternating 90-90
- 10 alternating 90-90 with hip thrust

Strength: Back Squats 4x 2:30 #BackSquat
- 3 back squats @85-90% 1RM -> 52 kg, which is 80% 1RM but it was too bloody warm

Accessory: 16 min EMOM
- 8 Single leg Romanian dead lift e/s (12 kg)
- 15 goblet squats (12 kg)
- 40" kneeling around the world - alt directions each round (16 kg)
- 15 Russian KB swings (16 kg)

The heat really makes it all feel heavier than it is. Or I am getting worse, that is also a possibility.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

#workoutOfTheDay

Also: way too warm, so not going all out

First part was deadlifts (yay!)

4 sets, ever 2' 1 set of 2 Deadlifts @ 80%.
I ended at 120kg, which is 8kg below my 80%, but it was already plenty hot without killing myself on this.

The #Workout: "Swole Team Six"

EMOM 20'
* 12 kcal Bike Erg
* 12 Sit-Ups

#wod #crossfit #endgame #functionalfitnessEndgame #fitodon #gym #fitness #weightlifting

Today's #Workout

Warm up:
- 2 min row
- 2 rounds: 10 glutes bridges, 6 banded good mornings, 10 alternating single leg v-ups
- 2 rounds: 6 empty bar deadlifts, 5 abmat sit ups, 20" ski

Strength: Deadlift 4x 2:00 #deadlift
- 2 deadlifts @80% 1RM (75 kg)

Workout: "Swole team six" 20 min EMOM, scaled:
- odd min: 8 cal ski erg
- even min: 10 abmat sit ups

It was too bloody warm so I just did not do 80% of 1RM and the workout was absolutely scaled. I was there, I did stuff.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

📻 ■ Muere una joven de 28 años en una competición de Hyrox ■
https://los40.com/2026/05/26/muere-una-joven-de-28-anos-en-una-competicion-de-hyrox/?int=MASTODON_WORLD

#los40 #competiciones #deportes #crossfit #muertesubita

Today's #Workout

Hamstrings: 3 rounds
- 5x 30" Nordic hold
- 5x 5" single leg Romanian deadlift bottom hold e/s (35 kg)
- 10x KAS glutes bridges

Push up accessory 1: 4 rounds:
- 8x 2DB French press (4kg)
- 8x BB skull crushers (10,5 kg)

Push up accessory 2: 5 rounds
- 20" feet elevated (50 cm / 20 in) plank
- 20" arch / superman hold

Feelings: Another Saturday devoted to accessory & rehab work. It was too warm already and this felt super hard even tho it is not.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

#workoutOfTheDay

#core class! Been a while.

4x
* 30" Tuck-Ups
* 30" Lat Pull Bridge March (with 10kg DB)
30" Single Dumbbell Sit-Ups (10kg)
30" Dumbbell flutter Kicks (10kg)

2x E2MOM 10'
* 25 Wall Balls (12lbs) + max Sit-Ups
* 25 Russian Kettlebell Swings (16kg) + max Sit-Ups
* 20 Box Jumps (20") + max Sit-Ups
* 20 Sumo Deadlift High Pulls (16kg) + max Sit-Ups
* Rest

This one was a killer. Finished 226 Sit-Ups, so I'm happy - my buttocks are less happy about the sit-up burn that I got there :/

#wod #crossfit #workout #endgame #functionalfitnessEndgame #fitodon #gym #fitness