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

CrossFit – Mon, Feb 20 Warm-Up Warm-Up PVC External Rotation Stretch x 60 sec per side Then 2 Sets Wrist Rocks Side to Side x 10/side BB RDL x 8 BB Back Rack Elbow pumps x 8/side PVC Prone Lift off in Jerk Grip x 5 Strength / Skill 1 Power-Clean + 1 Hang-Squat-Clean + [...]

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

CrossFit – Sat, Feb 18 Warm-Up Warm-Up 3 rds – 8 cal row – 8 Beatswings -> 8 Leg-Raises -> 8 Knee-Raises/T2Bs – 6 Wall-Balls – 8 MedBall-Power-Cleans -> 8 BB Hang-Power-Cleans -> 8 BB Power-Cleans (weighted) – 8 Ring-Rows/Banded Hip-Pulls – 6 Push-Ups WOD-Prep WOD-Prep – Work up to the weight for the Cleans [...]

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

CrossFit – Fri, Feb 17 Warm-Up Warm-Up 30 sec on/, 30 sec off x 8 sets total (2/movement) 1 – Alternating Bodyweight lunges 2 – Chest to Wall HS Hold 3 – Push ups 4 – Row @mod pace Strength / Skill Wall-Walk (5 Rounds for reps) EMOM x 15: Min 1: 50 Single Unders [...]

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

CrossFit – Thu, Feb 16 Warm-Up Warm-Up Line Drill – 8 m. Each Drill Knee Hug March Lunge to Lizard SL RDL to Kick Lateral Lunge w Jump Hurdle Walk Overs Backward Hurdle Walk Overs Butt Kicks High Knee Then 1 Set: 10 Kip Swings 10 RDLs 10 Hang Muscle Cleans WoD WOD (Time) 5 [...]

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

CrossFit – Wed, Feb 15 Warm-Up Warm-Up 12 min EMOM 1 – 5/side Eccentric Box Step downs 2 – 20 sec/side Cossack Squat Hold 3 – 5/side ATG Split Squats (front foot elevated) 4 – 10 Hollow Body Rocks + 5 min Back Squat EMOM Min 1: 3 reps @ 40% Min 2: 3 reps [...]

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

CrossFit – Tue, Feb 14 Warm-Up Warm-Up 2-3 Sets 5 Inchworm to yoga push up 10 KB Sumo DL High Pulls 15 Banded Pull aparts 10/side SA DB Strict Press Strength / Skill Pull-Complex Beginner (4 Rounds for reps) Every 3 minutes x 4 Beginner: 5 ring rows + 3 kipping pull ups – rest [...]

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

CrossFit – Mon, Feb 13 Warm-Up Warm-Up 10 min AMRAP @warm up pace 1 min machine of your choice 20 sec Supinated Deadhang 10 banded Good Mornings 10 PVC Pass Throughs 5 V-ups Strength / Skill Hip Squat Snatch (Primer – 5 min EMOM 2 Hip Squat Snatch Light weight! Focus on technique!) 3-Position Squat [...]

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

CrossFit – Sun, Feb 12 Sunday-Funday Warm-Up For 9 min – 9 Ring Rows – 9 Warrior Squats e/s (https://youtu.be/EfUJgmgTvlI) – 9 Burpees Partner Cindy (optionally individual) AMRAP 20 min – 5 Pull-Ups – 10 Push-Ups – 15 Air Squats 40:00-60:00 2-3 rounds (each side) “Hamstring Hell” https://youtu.be/JiPBcncS3Ng 10-15 Single Leg Glute Bridge – directly [...]

Posted by Emanuel Erlewein on Feb. 11, 2023 in WOD-Post

CrossFit – Sat, Feb 11 Warm-Up Warm-Up With a partner 1500m Row – Switching every 250m Then 6 reps of the following movements: -Clean Grip RDL’s -Clean Grip Deadlifts -Hang Clean Shrugs -Hang Muscle Cleans -Front Rack Elbow Pumps -Hang Power Cleans -Push Press -Push Jerks -Power Clean + Push Jerk WoD WOD 1 (AMRAP [...]

Posted by Emanuel Erlewein on Feb. 10, 2023 in WOD-Post

CrossFit – Fri, Feb 10 Warm-Up Warm-Up 3 Rounds: 90s Bike 10 scapular Pull ups 10 ring rows 10 air thrusters / 10 BB thrusters/ 8 thrusters @working wt. Strength / Skill Seated Double DB OH hold (3 Rounds for reps) 3 sets: 20 sec Seated Double DB OH hold 22,5/15 3-5 wall walks rest [...]