Posted by Emanuel Erlewein on März 02, 2023 in WOD-Post

CrossFit – Thu, Mar 2 Warm-Up Warm-Up 3 sets, rotating movements 50 sec work, 10 sec rest of: Penguin Hops Russian Baby Maker Hollow Body Hold or Rocks WoD Calisthenic Clinic (AMRAP – Rounds and Reps) Calisthenic Clinic 15 min amrap: 10 abmat sit ups 20 air squats 30 double unders rest 1 min after [...]

Posted by Emanuel Erlewein on März 01, 2023 in WOD-Post

CrossFit – Wed, Mar 1 Warm-Up Warm-Up 12 min rotating EMOM Min 1 – 8/side Single Leg Divers Min 2 – 12 PVC Kang Squat Min 3 – 5 Tall Muscle Clean + Front Squat Min 4 – 10 no push up burpees + Back Squat EMOM x 5 Min 1: 3 reps @ 40% [...]

Posted by Emanuel Erlewein on Feb. 28, 2023 in WOD-Post

CrossFit – Tue, Feb 28 Warm-Up Warm-Up 9 min AMRAP @ controlled/warm up pace: Stagger Stance KB Swings x 8/side KB High Pull x 6/side SA KB OH March in place x :30/side Strength / Skill Skill (AMRAP – Reps) **Re-Test** EMOM 8 (alternating per minute) Even: 5 small/tight kip swings + 3 ring row [...]

Posted by Emanuel Erlewein on Feb. 27, 2023 in WOD-Post

CrossFit – Mon, Feb 27 Warm-Up Warm-Up 2 Sets PVC Pipe Passthrough x 10 PVC Pipe Sotts Press x 5 reps (as low in squat as possible to press out) SA KB Swing x 8/side Row 1 min @moderate pace Snatch Prep with Barbell: 1 Set x 6 reps each of the following movements: -Snatch [...]

Posted by Emanuel Erlewein on Feb. 26, 2023 in WOD-Post

CrossFit – Sun, Feb 26 Sunday-Funday Sunday-Funday Warm-Up Bring Sally Up – Squats Thunderstruck – Burpees WOD In Teams of 2 6 rds (in total) 4 min on, 1 min off A) Echo-Bike + Dual-DB Thruster B) Row + Dual-DB Devils-Presses *Max cals and reps wishing working intervals. Split as needed. *Alternate between A and [...]

Posted by Emanuel Erlewein on Feb. 25, 2023 in WOD-Post

CrossFit – Sat, Feb 25 Warm-Up Warm-Up 3 rds – 1 Shuttle-Run (2×7,5 m.) – 5 Burpees – 1 Shuttle-Run – 5 Ring-Rows (2. rd.: Beatswings / 3. rd.: Scap-Rotation e/d) – 1 Shuttle-Run – 5 Stick/BB Thruster (increase weight slightly) WoD WOD Prep – Discuss the key points w/ your judge – Set up [...]

Posted by Emanuel Erlewein on Feb. 24, 2023 in WOD-Post

CrossFit – Fri, Feb 24 Warm-Up Warm-Up 12 min AMRAP @ warm up pace 30 sec per side Groiner Stretch 10 Yoga Push ups 8 Suitcase Deadlift per side 20 Single Unders Strength / Skill The Yellow Snowman (Weight) "The Yellow Snowman" Every 2min for 3 Sets: 15 TTB Buy in + 1 Squat Clean [...]

Posted by Emanuel Erlewein on Feb. 23, 2023 in WOD-Post

CrossFit – Thu, Feb 23 Warm-Up Warm-Up 2 Sets 10 Russian Baby Maker 5/side Eccentric Box Step downs 15 Tibialis Raise 15 KOT Calf Raise 200m Jog WoD Cold Toilet Seat (AMRAP – Reps) "Cold Toilet Seat" 18 min AMRAP: 20-40-60-80-100 Double Unders 10-20-30-40-50: Echo Cals 5-10-15-20-25 Burpees to plate (5 cm) Strength / Skill [...]

Posted by Emanuel Erlewein on Feb. 22, 2023 in WOD-Post

CrossFit – Wed, Feb 22 Warm-Up Warm-Up 90/90 Hip Stretch x 60 sec per side Then EMOM x 10 even: 1 – 5 Horse stance Squat + 10 Banded Good Mornings odd: 2 – 5 Push ups + 10 Plank Shoulder taps + Back Squat EMOM x 5 Min 1: 3 reps @ 40% Min [...]

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

CrossFit – Tue, Feb 21 Warm-Up Warm-Up Rowing 10 Strokes in each position: Legs Arms Leg + Hips + Arms Then 2 Sets :30 Row 15 Bear Hug Medball Squats 10 Scapular circles 5 Burpees Strength / Skill 3 strict (weighted) Chest-to-Bar (10 Rounds for reps) You have to perform 3 strict weighted or unweighted [...]