Top Posts Tagged with #freelatics

WOD 04.01.2017:

I) Warmup

“5 Min. Crab Walk Football”

50 Jumping Jacks

30 High Knees

20 Broad Jumps

10m Bear Walk

II) Core: 3 Rounds of

30sec. Russian Twist

30sec. Hollow Rock

1 Min. Plank

1 Min. rest

III) WOD (TC 30Min.)

50 Squats

50 SitUps

50 Burpees

40 ...

#crossfit #freeworkout #workoutoftheday #freelatics #hellweek #bodyweight #bodyweightworkout #workoutforfree #workoutlife #homeworkout #crossfit workouts #situps #burpees #squats

•18+ Adults Only

Watch Anya Live on Cam

Anya is live and ready to show you everything. Watch her strip, dance, and perform exclusive shows just for you. Interact in real-time and make your fantasies come true.

✓ Live Streaming✓ Interactive Chat✓ Private Shows✓ HD Quality✓ Free Actions

Free to watch • No registration required • HD streaming

#beadventurous at the #freelatics playground @monbijoupark #berlin . 29.05‼️ #nomoneyneeded 💰for this amazing #prepworkout with @andyhagedorn_pt & @anne_theke_ . More Infos 👉 Link BIO . . #fitstyle #fitstylecompetition #sportaholixevents #trainhard #traintogetherstaytogether #trainlikeanangel #workoutideas https://www.instagram.com/p/ByA7NEgCpyP/?igshid=195rjigtiqymy

#beadventurous #freelatics #berlin #nomoneyneeded #prepworkout #fitstyle #fitstylecompetition #sportaholixevents #trainhard #traintogetherstaytogether #trainlikeanangel #workoutideas

WOD 19.10.2016:

I) Warmup:

“Follow the Leader”

II) Core/Skill::

a) 3 Rounds:

“4 Position Hollow Rock”

b) 3 Rounds:

2x 15m Wheelbarrow

2x 3 Partner GHD’s

2x 10 Partner Floor Whiper

c) 3 Rounds:

20sec. Hollow Rock

10sec. rest

III) WOD

5 Min. AMRAP

20 Situps

10 Push Ups

20 Lunges

3 Min. AMRAP

20 Moutain Climber

10 Burpees

1 Min. AMRAP

Burpees

3 Min. AMRAP

20 Moutain Climber

10 Burpees

5 Min. AMRAP

20 Situps

10 Push Ups

20 Lunges

#crossfit #freelatics #bodyweightworkout #bodyweight #freeworkouts #workoutforfree #freeworkout #freelaticsworkout #abs #homeworkout #workoutbuddy #workoutlife #workoutofteday

WOD 23.08.2016:

I) Warmup

2 Rounds of:

15m Bear Walk

5 Burpees

15m Duck Walk

5 Burpees

15m Crab Walk

II) Core/Skill:

4 Rounds of:

30sec. Hollow Rock

30sec. Plank Hold

30sec. Handstand Hold

III) WOD

For Time: (TC 15Min.)

50 Squats

75 Situps

100 Jumping Jacks

50 Mountain Climber

75 Wood Chooper

100 Jumping Jacks

50 Russian Twist

75 Burpees

100 Jumping Jacks

Finisher:

10 Rounds:

15sec. Hollow Rock Hold

15sec. rest

#crossfit #wod #freelatics #freelaticsworkout #homeworkout #workoutlife #workoutforfree #bodyweight #bodyweightworkout #HIIT #hittraining #hiitworkout #hardwork

WOD 03.08.2016:

I) Warmup:

2 Rounds of:

15m Bear Walk

15 Jumping Jacks

15m Crab Walk

15 Squats

15m Duck Walk

15 Push UP to Elbow

II) Core:

EMOM 12:

on) 7 Romanien Deadlifts each leg

odd) 20 SitUps

III) WOD:

3 Rounds for Reps:

1 Min. Swings

1 Min. Burpees

1 Min. SDHP

1 Min. Squats

1 Min. rest

#crossfit #freelatics #freeworkout #bodyweightworkout #bodyweight #workoutforfree #homeworkout #workoutathome #swings #burpees #wod #WorkoutOfTheDay #HITTworkout #hittraining

•18+ Adults Only

Watch Anya Live on Cam

Anya is live and ready to show you everything. Watch her strip, dance, and perform exclusive shows just for you. Interact in real-time and make your fantasies come true.

✓ Live Streaming✓ Interactive Chat✓ Private Shows✓ HD Quality✓ Free Actions

Free to watch • No registration required • HD streaming

WOD 13.07.2016

I) Warmup:

“Roxanne”

II) Core/Cardio:

2 Rounds of 40sec. work, 20sec. rest

Double Under

Row

Bike

Burpees

Russian Twist

III) In Teams of two (one works one round, one rest)

10 Rounds of:

10/7 cal row

10 Box Jump Overs

10 Burpees

then...

30 Synchro Burpees

30 Synchro Walking Lunges

30 Synchro Squats

#crossfit #freelatics #bodyweightworkout #bodyweight #workoutofteday #workoutforfree #freeworkout #burpees #workout #hiittraining #HIIT #cardio #rowing #calorienburn #fun

WOD 22.06.2016:

I) Warmup: 2 Rounds of:

15m Bear Crawl

15m Lunges

10 Burpees

10 Hollow Rocks

II) Core:

1 Min. Plank

2 Min. SitUps

1 Min. Mountain Climber

2 Min. Hollow Rock

1 Min. Plank Hold

III) WOD: 3 Rounds for Time (EMOM 3 Burpees):

50 Squats

40 Krebs Move

30 Lunges

20 Push Ups (HR)

10 Tuck Ups

5 High Squat Jump

#crossfit #hiit #freelatics #freeworkout #workoutforfree #workoutofteday #bodyweightworkout #squatworkout #squat #emom #burpees #wod #coreworkout

WOD 10.06.2016:

I) Warmup:

Roxanne + Wrist Mobility

II) Core

Core Complex:

5 Rounds of:

5 Hollow Rock + 5 Tuck Ups + 5 VUps + 5 Hollow Rocks

III) WOD:

50 G2O (Plate)

50 SitUps

50 G2O (Plate)

50 Burpees

#wod #freelatics #workoutforfree #workoutathome #bodyweightworkout #abs #squats #burpees #getffit #transformation #running #workout #workoutoftheday #gymtime #crossfitbox #crossfit #crossfit workouts

WOD 04.01.2017:

I) Warmup

“5 Min. Crab Walk Football”

50 Jumping Jacks

30 High Knees

20 Broad Jumps

10m Bear Walk

II) Core: 3 Rounds of

30sec. Russian Twist

30sec. Hollow Rock

1 Min. Plank

1 Min. rest

III) WOD (TC 30Min.)

50 Squats

50 SitUps

50 Burpees

40 ...

#crossfit #freeworkout #workoutoftheday #freelatics #hellweek #bodyweight #bodyweightworkout #workoutforfree #workoutlife #homeworkout #crossfit workouts #situps #burpees #squats

•18+ Adults Only

Watch Anya Live on Cam

Anya is live and ready to show you everything. Watch her strip, dance, and perform exclusive shows just for you. Interact in real-time and make your fantasies come true.

✓ Live Streaming✓ Interactive Chat✓ Private Shows✓ HD Quality✓ Free Actions

Free to watch • No registration required • HD streaming

#beadventurous #freelatics #berlin #nomoneyneeded #prepworkout #fitstyle #fitstylecompetition #sportaholixevents #trainhard #traintogetherstaytogether #trainlikeanangel #workoutideas

WOD 19.10.2016:

I) Warmup:

“Follow the Leader”

II) Core/Skill::

a) 3 Rounds:

“4 Position Hollow Rock”

b) 3 Rounds:

2x 15m Wheelbarrow

2x 3 Partner GHD’s

2x 10 Partner Floor Whiper

c) 3 Rounds:

20sec. Hollow Rock

10sec. rest

III) WOD

5 Min. AMRAP

20 Situps

10 Push Ups

20 Lunges

3 Min. AMRAP

20 Moutain Climber

10 Burpees

1 Min. AMRAP

Burpees

3 Min. AMRAP

20 Moutain Climber

10 Burpees

5 Min. AMRAP

20 Situps

10 Push Ups

20 Lunges

#crossfit #freelatics #bodyweightworkout #bodyweight #freeworkouts #workoutforfree #freeworkout #freelaticsworkout #abs #homeworkout #workoutbuddy #workoutlife #workoutofteday

WOD 23.08.2016:

I) Warmup

2 Rounds of:

15m Bear Walk

5 Burpees

15m Duck Walk

5 Burpees

15m Crab Walk

II) Core/Skill:

4 Rounds of:

30sec. Hollow Rock

30sec. Plank Hold

30sec. Handstand Hold

III) WOD

For Time: (TC 15Min.)

50 Squats

75 Situps

100 Jumping Jacks

50 Mountain Climber

75 Wood Chooper

100 Jumping Jacks

50 Russian Twist

75 Burpees

100 Jumping Jacks

Finisher:

10 Rounds:

15sec. Hollow Rock Hold

15sec. rest

#crossfit #wod #freelatics #freelaticsworkout #homeworkout #workoutlife #workoutforfree #bodyweight #bodyweightworkout #HIIT #hittraining #hiitworkout #hardwork

WOD 03.08.2016:

I) Warmup:

2 Rounds of:

15m Bear Walk

15 Jumping Jacks

15m Crab Walk

15 Squats

15m Duck Walk

15 Push UP to Elbow

II) Core:

EMOM 12:

on) 7 Romanien Deadlifts each leg

odd) 20 SitUps

III) WOD:

3 Rounds for Reps:

1 Min. Swings

1 Min. Burpees

1 Min. SDHP

1 Min. Squats

1 Min. rest

#crossfit #freelatics #freeworkout #bodyweightworkout #bodyweight #workoutforfree #homeworkout #workoutathome #swings #burpees #wod #WorkoutOfTheDay #HITTworkout #hittraining

•18+ Adults Only

Watch Anya Live on Cam

Anya is live and ready to show you everything. Watch her strip, dance, and perform exclusive shows just for you. Interact in real-time and make your fantasies come true.

✓ Live Streaming✓ Interactive Chat✓ Private Shows✓ HD Quality✓ Free Actions

Free to watch • No registration required • HD streaming

WOD 13.07.2016

I) Warmup:

“Roxanne”

II) Core/Cardio:

2 Rounds of 40sec. work, 20sec. rest

Double Under

Row

Bike

Burpees

Russian Twist

III) In Teams of two (one works one round, one rest)

10 Rounds of:

10/7 cal row

10 Box Jump Overs

10 Burpees

then...

30 Synchro Burpees

30 Synchro Walking Lunges

30 Synchro Squats

#crossfit #freelatics #bodyweightworkout #bodyweight #workoutofteday #workoutforfree #freeworkout #burpees #workout #hiittraining #HIIT #cardio #rowing #calorienburn #fun

WOD 22.06.2016:

I) Warmup: 2 Rounds of:

15m Bear Crawl

15m Lunges

10 Burpees

10 Hollow Rocks

II) Core:

1 Min. Plank

2 Min. SitUps

1 Min. Mountain Climber

2 Min. Hollow Rock

1 Min. Plank Hold

III) WOD: 3 Rounds for Time (EMOM 3 Burpees):

50 Squats

40 Krebs Move

30 Lunges

20 Push Ups (HR)

10 Tuck Ups

5 High Squat Jump

#crossfit #hiit #freelatics #freeworkout #workoutforfree #workoutofteday #bodyweightworkout #squatworkout #squat #emom #burpees #wod #coreworkout

WOD 10.06.2016:

I) Warmup:

Roxanne + Wrist Mobility

II) Core

Core Complex:

5 Rounds of:

5 Hollow Rock + 5 Tuck Ups + 5 VUps + 5 Hollow Rocks

III) WOD:

50 G2O (Plate)

50 SitUps

50 G2O (Plate)

50 Burpees

#wod #freelatics #workoutforfree #workoutathome #bodyweightworkout #abs #squats #burpees #getffit #transformation #running #workout #workoutoftheday #gymtime #crossfitbox #crossfit #crossfit workouts

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