Posted by Emanuel Erlewein on Juni 16, 2023 in WOD-Post

CrossFit – Fri, Jun 16 Warm-Up Warm-Up 2 min machine of choice + 2 Sets 10/side single leg side to side line hops 10 KB RDL :15 Chest to wall HS Hold* *Sub straight arm plank Strength / Skill Banded Russian / Kettlebell Swings (12 Banded Kettlebell Swings) 3 alternating sets of: A1) 12 Banded [...]

Posted by Emanuel Erlewein on Juni 15, 2023 in WOD-Post

CrossFit – Thu, Jun 15 Warm-Up Rowing Tech warm up Pick Drill – 10 Strokes in each position: Legs Legs + Hips Leg + Hips + Arms + EMOM8 Min 1 – 6/side Alt. bodyweight Lunges + AMSAP passive bar hang in time remaining Min 2 – 5 Scap Pull ups + AMSAP Active Squat [...]

Posted by Emanuel Erlewein on Juni 14, 2023 in WOD-Post

CrossFit – Wed, Jun 14 Warm-Up Warm-Up 2 minutes on Choice Machine at moderate effort + 2 sets: PVC Front Rack/External rotation Stretch x :30/side Groiner Stretch x :20/side Cossack Squat x 5/side PVC Tempo Front Squat x 5 reps @3232 tempo + Clean prep 1 set of 4-6 reps of the following movements: -RDL’s [...]

Posted by Emanuel Erlewein on Juni 13, 2023 in WOD-Post

CrossFit – Tue, Jun 13 Warm-Up Warm-Up 3 Sets 200m jog 5 Inchworm push ups 5/side Box step up 5 high hang Muscle Snatch 5 Hanging Straight leg raises as high as possible Strength / Skill Elevator-Press (3 sets of 8-10 reps Rest 90 seconds between sets) Hand-release Push-Up (As Many Reps as possible in [...]

Posted by Emanuel Erlewein on Juni 12, 2023 in WOD-Post

CrossFit – Mon, Jun 12 Warm-Up Warm-Up Tag Team Shuttle Runs With a partner: 2:00 Window Accumulate shuttle runs alternating every rep + 2 Sets: 10 arch to hollow swings 5/side Front Rack Reverse Lunge (empty bar) 10 Hollow Body Rocks 10 Push Press (empty bar) Strength / Skill 4 single Strict Pull-Ups (Weight) Strict [...]

Posted by Emanuel Erlewein on Juni 11, 2023 in WOD-Post

CrossFit – Sun, Jun 11 Sunday-Funday Sunday-Funday Warm-Up 3 rounds 15 cal Erg 15 Air Squats 10 banded Good Mornings 10 Pike Push-Ups WOD-Prep Go through workout movements and set up stations WOD 5 rounds 45 on – 15 off 1.min: KB Goblet Squats 2.min: Echo Bike 3.min: Single DB Shoulder to Overhead 4.min: Row [...]

Posted by Emanuel Erlewein on Juni 10, 2023 in WOD-Post

CrossFit – Sat, Jun 10 Warm-Up Warm-Up With partner: Game Day Red Light Green Light Perform 2-3 Rounds with Bear Crawls Bodyweight lunges Frog squat Jumps + C&J prep 3 Sets 3 Power Clean + 3 Push Press *Start with empty bar and build to metcon weight WoD Partner Badger (Time) "Partner Badger" 3 Rounds [...]

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

CrossFit – Fri, Jun 9 Warm-Up Warm-Up Line Drill – 25′ Each Drill Knee Hug March Lizard crawl Inchworms Lateral Duck Unders 3 Shuttle Runs @warm up pace + Clean prep 3 sets x 3 Hang Muscle Cleans – starting with empty bar and building slightly Strength / Skill Hang Power Clean (EMOM x 9: [...]

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

CrossFit – Thu, Jun 8 Warm-Up Warm-Up 2 Sets :30 Row or bike @easy pace :30 Supinated Deadhang :30 Row or bike @moderate pace 5 Inchworms push ups :30 Row or bike @hard pace 5 Tempo Push ups @3030 Strength / Skill Single Kettlebell Push Presses (6-8 Single Kettlebell Push Presses / side) 4 alternating [...]

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

CrossFit – Wed, Jun 7 Warm-Up Warm-Up 3 sets :30/side couch stretch 5/side Alternating curtsey Lunges with medball in bear hug 5/side Thoracic rotations in squat + Rowing Force Curve Drill Strength / Skill Rear Foot Elevated Barbell Rack Split Squat (6 sets of 4-5 reps Rest 1 minute between sets *alternate sides per set [...]