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

CrossFit – Thu, Jul 6 Warm-Up Warm-Up 1:00 elevated cat stretch + 1:00/side Pigeon pose + 2 Sets 10 PVC Passthrough 8 Empty Bar Front Squats 6/side Bicycle crunches :10-20 Ring Support Hold Strength / Skill Weighted Ring Dip (5 sets of 4-5 reps Rest 2 minutes between sets – sub bar dips, floor assisted [...]

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

CrossFit – Wed, Jul 5 Warm-Up Warm-Up EMOMx8 alternating Min 1 – 5/side Cossack Squats + AMRAP Single unders until :50 Min 2 – :15 HS Hold* + AMRAP Bodyweight lunges until :50 *Sub Straight arm plank Strength / Skill Front Rack Lunge (20 Front-Racked Barbell Lunges @ Max Load – Build to a 20 [...]

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

CrossFit – Tue, Jul 4 Warm-Up Warm-Up 2 Sets: :30/side PVC Front Rack Stretch 12 Straight leg Sit ups 9 Clean Grip Deadlift (empty bar) 6/side Single leg Glute Bridges Strength / Skill 1 1/4 Barbell Hip Thrust (5 sets of 6-8 reps Rest 90 seconds between sets) WoD Open and Close (Time) "Open and [...]

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

CrossFit – Mon, Jul 3 Warm-Up Warm-Up 4 Sets 200m Jog 10 Med ball bear hug squats :20 Supinated Dead bar hang 10 Scap push ups Strength / Skill Bent-Over Dual-DB Seesaw-Row (6-8/arm x 3) 3 alternating sets of: A1) 6-8 Dumbbell Seesaw Rows/side Rest 1 minute A2) Max Clapping Push-Ups for 20 seconds Rest [...]

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

CrossFit – Sun, Jul 2 Sunday-Funday Sunday-Funday Warm-Up ~6 min Pizza Game then 3 rounds 12 Air Squats 12 KB Deadlift 12/9 cal row WOD-Prep Find a partner and go through workout movements Every 4 min for 16 minutes (Teams of 2) 10-20-30-40 Synchronised Russian KB Swings 40-30-20-10 Synchronised KB Goblet Squats max meters row [...]

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

CrossFit – Sat, Jul 1 Warm-Up Strength / Skill WoD Cooldown / Cashout [...]

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

CrossFit – Fri, Jun 30 Warm-Up Warm-Up 3 Sets :30/side Groiner Stretch 5/side eccentric box step downs 10 Empty Barbell Kang Squats 5 Squat Jumps for max height *Sub straight arm plank Strength / Skill Back Squat (5 alternating sets of: A1. 3 Back Squats @ 80-85% Rest 30 seconds A2. 3 Box Jumps (high [...]

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

CrossFit – Thu, Jun 29 Warm-Up Warm-Up Accumulate a 1000m Row *Every 200m get off the rower and perform: 1 set 15 FHL calf raises 20 side to side line hops Strength / Skill Rope Jump Skills 2023-06-29 Skill Every minute for 12 minutes (4 rounds): Minute 1 penguin hops (double tap)S for 15 seconds [...]

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

CrossFit – Wed, Jun 28 Warm-Up Warm-Up 400m jog + 3 sets 8/side lunging Samson stretches 10 circular Scap Pull ups/ kip swings/kipping knee raise* 15 m./side Single arm DB OH Carry *Change movement each set Strength / Skill Bent Over Barbell Row With Horizontal Band (4 sets of 6-8 reps Rest 2 minutes between [...]

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

CrossFit – Tue, Jun 27 Warm-Up Warm-Up 4 Sets :20/side Pigeon pose 5 Inchworms 8 barbell romanian deadlifts with 2 sec negative 8 barbell Strict Press + Clean Technical warm up 3 Sets starting with empty bar 2 Hang muscle Cleans + 2 Hang Power Cleans *The goal of this is to dial in the [...]