Posted by Emanuel Erlewein on Jan. 26, 2024 in WOD-Post

CrossFit – Fri, Jan 26 Warm-Up Warm-Up 3 Sets-10 Wrist Rocks side to side10 Scap Push-ups -10 Empty barbell Good mornings-5×1 Hang Muscle clean + 1 shoulder press (empty bar) + Workout Prep2 Rounds-3 HSPU-1-2 Power CleansRest :30 between rounds Strength / Skill Shoulder Press (Every 2 minutes, for 8 minutes (4 sets): 3 Shoulder [...]

Posted by Emanuel Erlewein on Jan. 25, 2024 in WOD-Post

CrossFit – Thu, Jan 25 Warm-Up Warm-Up EMOMx6Min 1 – :45 Shuttle runs @ warm up paceMin 2 – :45 Echo Bike @ warm up paceAlternate half class to start on second minute as needed + 2 Sets-:20 Line hops front to back-:20 Line Hops Side to Side-10/side Front to back leg swings-10/side side to [...]

Posted by Emanuel Erlewein on Jan. 24, 2024 in WOD-Post

CrossFit – Wed, Jan 24 Warm-Up Warm-Up :60/side PVC Front rack stretch + 2 sets-5/side Eccentric Box step downs-5 Romanian deadlifts with 3 sec neg-5 Kang Squats (empty bar or PVC) + Clean prep1 set x 6 reps each movement-RDL’s-Deadlifts-Hang Clean Shrugs-Hang Muscle Cleans-Front Rack Elbow Pumps-Hang Power Cleans-Squatting Quad Ankle Rocks-Front Squats-Clean Pull Unders-Power [...]

Posted by Emanuel Erlewein on Jan. 23, 2024 in WOD-Post

CrossFit – Tue, Jan 23 Warm-Up Warm-Up Row x 3:00 – increase effort every minute + 2 sets-10 Banded pull aparts-10 Scap Pull ups-5 Supine Hip pops Strength / Skill Bar Muscle Up Skill Work (AMRAP – Reps) BeginnerEMOMx12Mins 1-4: 1.1.1 Jump to pikeMins 5-8: 1.1.1 Jump to pike to patient archMins 9-12: max isometric [...]

Posted by Emanuel Erlewein on Jan. 22, 2024 in WOD-Post

CrossFit – Mon, Jan 22 Warm-Up Warm-Up 3 sets-15 PVC Passthroughs-10 Squat thoracic rotations (5/side)-5 Squat to Push up Transitions, Step or jump back + Strength Prep (build up)Every :904 sets Set 1 – 8 Front Squats – empty barSet 2 – 6 Front Squats – 40-50%Set 3&4 – 4 Front Squats – 55-65% Strength [...]

Posted by Emanuel Erlewein on Jan. 21, 2024 in WOD-Post

CrossFit – Sun, Jan 21 Sunday-Funday [...]

Posted by Emanuel Erlewein on Jan. 20, 2024 in WOD-Post

CrossFit – Sat, Jan 20 Warm-Up Warm-Up 2 sets-1:00 Bike -5 Inchworms-5/side DB Suitcase deadlift-5/side Box Step ups + 1 set:-20 seconds pogo jumps-10 seconds rest-20 seconds speed steps-10 seconds rest-20 seconds timing drill (jump and tap thighs twice each jump) Strength / Skill Deadlift (Weight) Every 90 seconds for 9 minutes (3 rounds):Minutes 0:00-1:303-5 [...]

Posted by Emanuel Erlewein on Jan. 19, 2024 in WOD-Post

CrossFit – Fri, Jan 19 Warm-Up Warm-Up 3 Sets:– 15 PVC Passthroughs– 12 Scapular Push ups– 9 Air Squats w/ pause in bottom– 1 Wall Walk + :10 HS Hold**Sub Inchworm + 5/side Plank shoulder taps Strength / Skill Push Press (Weight) 3 Push Presses @ Max Load Build to a heavy 3 reps for [...]

Posted by Emanuel Erlewein on Jan. 18, 2024 in WOD-Post

CrossFit – Thu, Jan 18 Warm-Up Warm-Up Line Drill – 7m 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 Knees + 400m Jog @ warm up pace Strength / Skill Single Leg Landmine Romanian Deadlifts (3 Rounds for reps) EMOM 6 minutes (3 rounds):Minute 18 [...]

Posted by Emanuel Erlewein on Jan. 17, 2024 in WOD-Post

CrossFit – Wed, Jan 17 Warm-Up Warm-Up 2 sets: 10 reps/side – Squatting Quad Ankle Rocks -10 Barbell Kang Squats -1 BTN Overhead Complex: 3 strict press + 3 push press + 3 split jerk -4 Tempo Front Squat @ 3333 -3 Position Clean & Jerk: 1 at mid thigh, 1 at knee 1 at [...]