Posted by Emanuel Erlewein on Jan. 30, 2023 in WOD-Post

CrossFit – Mon, Jan 30 Warm-Up Warm-Up 3 Sets PVC Pipe Passthrough x 10 Groiner Stretch x :20/side PVC Tempo OHS x 5 reps @3232 tempo 4 x 7,5 m. Shuttle Runs (1 Shuttle-Run 2 x 7,5 m. = 15 m. i/t)* *1st round easy, 2nd round Moderate, 3rd Round Hard pace + BB Prep: [...]

Posted by Emanuel Erlewein on Jan. 29, 2023 in WOD-Post

CrossFit – Sun, Jan 29 Sunday-Funday Sunday Funday Warm-Up For 9 min – 30 Single-Under – 10 Ring-Rows – 10 Wall-Squats – 5 Inch-Worms WOD-Prep – Go through movements, build Teams of 3 and get ready (~8 min) WOD Teams of 3 AMRAP 30 – Wall-Sit | Single KB OH-Squats (scaling: Goblet Squat) – Wall-Facing [...]

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

CrossFit – Sat, Jan 28 Warm-Up Warm-Up 2 Rounds Tabata :20 on / :10 transition Deadhang Plank Transitions Russian KB Swings Hollow Body Hold WoD WOD (Time) "Partner up!" In Teams of 2: 20 rds for time: 3 Handstand Push-Ups 6 Hang-Power-Cleans – 70/50 9 T2Bs *Partners alternate every movement. *30 min cap *Individuals perform [...]

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

CrossFit – Fri, Jan 27 Warm-Up Warm-Up 9 min emom Min 1 – 40 sec Plank Shoulder taps w/ 1 sec pause Min 2 – 3 Eccentric Box Step Downs w/ slow negative Min 3 – 10 sec Sprint on Row or Bike Strength / Skill Push Jerk (Weight) EMOM x 10:Min 1: 5 Tng [...]

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

CrossFit – Thu, Jan 26 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 WoD WOD (AMRAP – Rounds and Reps) "Check Your Pacing" 25 min amrap: 400m run 10 [...]

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

CrossFit – Wed, Jan 25 Warm-Up Warm-Up 3 Sets: :30/side Samson Stretch :30 Side to Side line hops 10 Bear Hug Kang Squats (medball) 5 Max Height Wallballs + Suggested Back Squat Warm-up Sets EMOM x 5 Min 1: 3 reps @ 40% Min 2: 3 reps @ 50% Min 3: 2 reps @ 60% [...]

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

CrossFit – Tue, Jan 24 Warm-Up Warm-Up Row x 100 Cals split with partner (switch every 10) Then: Cone Game Strength / Skill Kipping Pull-Up (Max reps) Pump Sesh3 sets:8-10 unbroken kipping pull upsrest 30s12-15 ring rowsrest 30s12-15 banded bicep curlsrest 2 min Ring Rows (Max reps) Pump Sesh3 sets:8-10 unbroken kipping pull upsrest 30s12-15 [...]

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

CrossFit – Mon, Jan 23 Warm-Up Warm-Up 3:00 Machine start easy and increase pace every 1:00 5 Toe Touch + Reach overhead 5/side Groiner Twist 5 Sumo Inchworms 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 [...]

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

CrossFit – Sun, Jan 22 Sunday-Funday Warm-Up For 9 min – 10 Single DB Hang-Clean & Jerks e/s (light) – 10 m. Inch-Worm – 10 m. Bear-Walk – 10 Lane-Hops (10 x over the line AND back) – 10 Squats WOD-Prep Go through movements, build pairs and get ready (~10 min) 4 rds with :40/:20 [...]

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

CrossFit – Sat, Jan 21 Warm-Up Warm-Up 8 min amrap @warm up pace :30 Bike 5 Inchworms to yoga push up 10 Ring Rows w/ pause at chest 5 Broad Jumps WoD WOD (Time) Partner workout "Slow burn" 75/68/60 Cal bike split however 50 synchro DL 70/47,5 75/68/60 cal row 300 double unders 75/68/60 cal [...]