Posted by Emanuel Erlewein on Apr. 06, 2024 in WOD-Post

CrossFit – Sat, Apr 6 Warm-Up Warm-Up 1 ROUND 10 Air Squats 16 Piked Shoulder Taps 10 Empty BB Deadlifts Into… 1 ROUND 10 Wall Ball Front Squats 10 Wall Ball Push Press 10 Push-Up to Pike 10 Empty BB Upright Rows Into… 1 ROUND 10 Wall Ball Thrusters 10 Hand Release Push-Ups 10 Empty [...]

Posted by Emanuel Erlewein on Apr. 05, 2024 in WOD-Post

CrossFit – Fri, Apr 5 Warm-Up Warm-Up 1 ROUND 8/6 Cal Bike (EZ) 10 Scap Push-Ups 10 Glute Bridge Ups 5/5 Lateral Controlled Step Downs Into… 1 ROUND 8/6 Cal Bike (MOD) 8 Push-Up to Pike 10 Deadbug 10 Step-Ups Into… 1 ROUND 8/6 Cal Bike (HARD) 6 Tempo Push-Ups (31X1) :30 High Plank 8 [...]

Posted by Emanuel Erlewein on Apr. 04, 2024 in WOD-Post

CrossFit – Thu, Apr 4 Warm-Up Warm-Up AMRAP x 4 MINUTES 100m Run 8 Barbell Jefferson Curls 8 Alt. Groiners 8 Ring Rows Into… AMRAP x 4 MINUTES 100m Run 8 Barbell Good Mornings 8 Cat Cows 8 Jumping Pull-Ups Strength – All Deadlift (5-5-5-5 Tempo Deadlift (31X1)* ) *Start Light and Build to Moderate+. [...]

Posted by Emanuel Erlewein on Apr. 03, 2024 in WOD-Post

CrossFit – Wed, Apr 3 Warm-Up Warm-Up 2 ROUNDS :30 Partitioned Rowing* 5 Inchworm w/ Push-Up 10 Glute Bridge-Ups *Round 1= Arms Only Row, Round 2= Legs Only Row. Into… 1 ROUND :30 Stroke Rate Rowing @ 22s/m 5 Up-Downs with Pause in Plank :30 Stroke Rate Rowing @ 24s/m 5 Strict Burpees* :30 Stroke [...]

Posted by Emanuel Erlewein on Apr. 02, 2024 in WOD-Post

CrossFit – Tue, Apr 2 Warm-Up Warm-Up GENERAL WARM-UP 1-2 ROUNDS 30 Single Unders 5/5 Moose Antlers 8 Groiner + Twist 6 Cossack Squats 10 PVC Pass Throughs Into… SPECIFIC WARM-UP 2 ROUNDS* 10 Single, Single, High Jump 10 Slow Alt. Deadbugs 5 PVC/BB Hang Muscle Clean or Snatch 5 PVC/BB Front or OH Squats [...]

Posted by Emanuel Erlewein on Apr. 01, 2024 in WOD-Post

CrossFit – Mon, Apr 1 Warm-Up Warm-Up 25’ LINE DRILLS (MIN 0-4) Hamstring Scoop Walking Figure 4 Toe Walk Heel Walk Butt Kickers High Knees Into… AMRAP x 3 MINUTES 25’ Shuttle Run 4 Alt. DB Slides 4/4 Single Arm Ring Row 8 Scap Pull-Ups Into… AMRAP x 3 MINUTES 25’ Shuttle Run 4 Alt. [...]

Posted by Emanuel Erlewein on März 30, 2024 in WOD-Post

CrossFit – Sat, Mar 30 Warm-Up Warm-Up EMOMx9 00:30 work – 00:30 breakMin 1 – Medball Kang SquatsMin 2 – Single Arm DB Strict pressMin 3 – Ring Rows Strength/Skill Strict Press (Weight) EMOM x 12 alternating:Min 1: Strict Press: 2.2, rest 20 sec between doubles build each set to heavy cluster for the dayMin [...]

Posted by Emanuel Erlewein on März 29, 2024 in WOD-Post

CrossFit – Fri, Mar 29 Warm-Up Strength/Skill WoD Cool Down/Cashout [...]

Posted by Emanuel Erlewein on März 28, 2024 in WOD-Post

CrossFit – Thu, Mar 28 Warm-Up Warm-Up 3:00 Echo Bike – increase pace each minute + 2 sets-:30 Groiner Stretch e/s-5 Eccentric box step downs e/s-8m per side Single Arm DB OH Carry Strength/Skill Step Ups + OH Barbell Hold (AMRAP – Rounds and Reps) 8 min AMRAP For Quality:-10 Barbell Back Rack Step Ups [...]

Posted by Emanuel Erlewein on März 27, 2024 in WOD-Post

CrossFit – Wed, Mar 27 Warm-Up Warm-Up 2 sets-1:00 Row-:30/side PVC Front rack stretch-5 PVC Front Squats @ 2222 tempo-10 No push up burpees + Strength Prep2-3 Sets-3 Hang Power Cleans + 3 Front Squatsw/ Light load focusing on technical aspects of clean Strength/Skill 1 Power Clean + 1 Hang Power Clean (Every 90 seconds, [...]