Posted by Emanuel Erlewein on Juni 21, 2023 in WOD-Post

CrossFit – Wed, Jun 21 Warm-Up Warm-Up Progressive Row :30 @easy effort :20 @moderate effort :10 @hard effort x 3 sets continuously (3 minutes) + 2 Sets :30/side PVC Front Rack ER stretch 5/side lunging Samson lunge 10 Reps Burpees/Box Jumps/Burpee Box Jumps* *Progress the movement with each round Strength / Skill Front Rack Lunge [...]

Posted by Emanuel Erlewein on Juni 20, 2023 in WOD-Post

CrossFit – Tue, Jun 20 Warm-Up Warm-Up 2:00 machine of choice + EMOM8 Min 1 – 6 Straight leg Sit ups + AMRAP Plank hold to :45 Min 2 – 6 No Push up burpees + AMRAP passive bar hang to :45 Strength / Skill Hand release Push-Ups in 20 sec (Max reps) (x rds) [...]

Posted by Emanuel Erlewein on Juni 19, 2023 in WOD-Post

CrossFit – Mon, Jun 19 Warm-Up Warm-Up 3 Sets 5/side eccentric box step down 25ft/side DB OH Carry 5 Scap pull ups + 3 Strict Pull ups OR Ring Rows + 5 min AMRAP OHS Prep kneeling PVC Prayer Stretch – 60 seconds Bottom of Squat Thoracic Rotations: 10 reps/side Bottom of Squat Loaded Ankle [...]

Posted by Emanuel Erlewein on Juni 18, 2023 in WOD-Post

CrossFit – Sun, Jun 18 Sunday-Funday Sunday-Funday Warm-Up For 9 min – 10 cal row – 10 Ring-Rows – 10 Squats – 10 Burpees WOD-Prep – 10 minutes to go through movements and set up equipment WOD As team of 2 (You go, I go) – 1.000 m. row – 6 rounds of Cindy* – [...]

Posted by Emanuel Erlewein on Juni 17, 2023 in WOD-Post

CrossFit – Sat, Jun 17 Warm-Up Warm-Up :30 steady single unders :60 Attempts at Speed Steps :30 Steady Single Unders :60 Attempts at Double Unders *Proficient athletes cap work at :40 on the :60 intervals + EMOM10 – Half class starts on min 1, half on min 2, then switch Min 1 – 3-5 Inchworms [...]

Posted by Emanuel Erlewein on Juni 16, 2023 in WOD-Post

CrossFit – Fri, Jun 16 Warm-Up Warm-Up 2 min machine of choice + 2 Sets 10/side single leg side to side line hops 10 KB RDL :15 Chest to wall HS Hold* *Sub straight arm plank Strength / Skill Banded Russian / Kettlebell Swings (12 Banded Kettlebell Swings) 3 alternating sets of: A1) 12 Banded [...]

Posted by Emanuel Erlewein on Juni 15, 2023 in WOD-Post

CrossFit – Thu, Jun 15 Warm-Up Rowing Tech warm up Pick Drill – 10 Strokes in each position: Legs Legs + Hips Leg + Hips + Arms + EMOM8 Min 1 – 6/side Alt. bodyweight Lunges + AMSAP passive bar hang in time remaining Min 2 – 5 Scap Pull ups + AMSAP Active Squat [...]

Posted by Emanuel Erlewein on Juni 14, 2023 in WOD-Post

CrossFit – Wed, Jun 14 Warm-Up Warm-Up 2 minutes on Choice Machine at moderate effort + 2 sets: PVC Front Rack/External rotation Stretch x :30/side Groiner Stretch x :20/side Cossack Squat x 5/side PVC Tempo Front Squat x 5 reps @3232 tempo + Clean prep 1 set of 4-6 reps of the following movements: -RDL’s [...]

Posted by Emanuel Erlewein on Juni 13, 2023 in WOD-Post

CrossFit – Tue, Jun 13 Warm-Up Warm-Up 3 Sets 200m jog 5 Inchworm push ups 5/side Box step up 5 high hang Muscle Snatch 5 Hanging Straight leg raises as high as possible Strength / Skill Elevator-Press (3 sets of 8-10 reps Rest 90 seconds between sets) Hand-release Push-Up (As Many Reps as possible in [...]

Posted by Emanuel Erlewein on Juni 12, 2023 in WOD-Post

CrossFit – Mon, Jun 12 Warm-Up Warm-Up Tag Team Shuttle Runs With a partner: 2:00 Window Accumulate shuttle runs alternating every rep + 2 Sets: 10 arch to hollow swings 5/side Front Rack Reverse Lunge (empty bar) 10 Hollow Body Rocks 10 Push Press (empty bar) Strength / Skill 4 single Strict Pull-Ups (Weight) Strict [...]