Posted by Emanuel Erlewein on Feb. 09, 2023 in WOD-Post

CrossFit – Thu, Feb 9 Warm-Up Warm-Up 12 min amrap @warm up pace 5 Sumo Inchworms 12 Alt. Box Step ups 10 Russian KB Swings 20 sec Machine @ uptempo pace WoD WOD (Time) "TBT 2013 Regionals" 21-15-9 Deadlift 102,5/70 Box jump 24/20in – 9 min cap Strength / Skill Single-DB Lateral Box-Step-Up (Weight) 2 [...]

Posted by Emanuel Erlewein on Feb. 08, 2023 in WOD-Post

CrossFit – Wed, Feb 8 Warm-Up Warm-Up 1:00/side Couch Stretch Then 3 Sets 100m Jog Plate Counterbalance Squat Hold x 30 sec Plate Ground to OH x 10 reps + Back Squat EMOM x 5 Min 1: 3 reps @ 40% Min 2: 3 reps @ 50% Min 3: 2 reps @ 60% Min 4: [...]

Posted by Emanuel Erlewein on Feb. 07, 2023 in WOD-Post

CrossFit – Tue, Feb 7 Warm-Up Warm-Up 9 min rotating emom 1 – Suitcase Deadlift x 6/side 2 – Goblet Alt. Lunges x 8/side 3 – Burpees x 30 sec Strength / Skill Pull-Ups @ 41×0 (Weight) A. Strict pull up @ 41×0; 4-5 reps x 4 sets; rest 2 min add weight if needed. [...]

Posted by Emanuel Erlewein on Feb. 06, 2023 in WOD-Post

CrossFit – Mon, Feb 6 Warm-Up Warm-Up 2 sets: KB Goblet Squat w ankle rocks x 10 reps/side BB Kang Squats x 8-10 reps BTN Overhead Complex: 3 strict press + 3 push press + 3 split jerk Tempo Front Squat @ 3333 x 4 reps 3 Position Clean & Jerk: 1 at mid thigh, [...]

Posted by Emanuel Erlewein on Feb. 05, 2023 in WOD-Post

CrossFit – Sun, Feb 5 Sunday-Funday Sunday-Funday Warm-Up EMOM 9 min 1.min: Mountain Climbers (put front leg outside of arms) 2.min: Russian KB Swings -> American KB Swings (in round 2 and/or 3) 3.min: Cossack Squats Pre-WOD – Find a partner, go through movements and get ready (~10 min) For time – 120 Burpee Box [...]

Posted by Emanuel Erlewein on Feb. 04, 2023 in WOD-Post

CrossFit – Sat, Feb 4 Warm-Up Warm-Up Warm up: 3 rds – 30 sec Burpee Wall Ball Game – 100 m. run – 30 Jumping Jacks -> SU -> DU – 5 Inchworms in Place – 10 Ring Rows – 10 Tuck Squat Jumps WoD HERO-WOD (Time) "Two nutts one WOD" For time in Teams [...]

Posted by Emanuel Erlewein on Feb. 03, 2023 in WOD-Post

CrossFit – Fri, Feb 3 Warm-Up Warm-Up Warm up: 12 min EMOM, rotating per minute 1: 30 sec Penguin hops (focus on timing of hands and jump) 2: 4 Lunges + 10 Air Squats 3: 8-12 Push ups Strength / Skill Wall-Walk (AMRAP – Rounds and Reps) On a 10 minute running clock 1 wall [...]

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

CrossFit – Thu, Feb 2 Warm-Up Warm-Up 2:00 Machine Warm up Then 2 Sets Groiner Twist x 5/side Scapular Pull ups x 10 PVC Passthrough x 15 Ring Rows x 5 w/ pause at chest WoD WOD (AMRAP – Rounds and Reps) In Teams of 2 22 min amrap: 60/54/48 cal bike* …into 4 sets: [...]

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

CrossFit – Wed, Feb 1 Warm-Up Warm-Up 12 min EMOM, rotating per minute 1 – Russian Baby Maker x 10 2 – 90/90 Hip rotations x 5/direction 3 – Cossack Squat x 5/side 4 – Mountain Climbers x :40 + Back-Squat Warm-Up 4 min EMOM Min 1: 3 reps @ 40% Min 2: 3 reps [...]

Posted by Emanuel Erlewein on Jan. 31, 2023 in WOD-Post

CrossFit – Tue, Jan 31 Warm-Up Warm-Up Warm up: 10 min amrap @Warm up pace :20 Legs only Row :20 Arms Only Row :20 Full Stroke Row 12 Banded Pull Aparts 7,5 m./side SA OH DB Carry Strength / Skill Kipping Pull-Up (Max reps) A. Kipping pull up; 5-8 reps emom x 5– advanced: CTB– [...]