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

CrossFit – Wed, Nov 22 Warm-Up Warm-Up – 400/500 m row – 10 Deadlifts @max. 30/40 Then Line Drill – 7 m Each Drill– Knee Hug March– Lunge to Lizard– Single leg RDL to Kick– Lateral Lunge w Jump– Hurdle Walk Overs– Butt Kicks – 10 Deadlifts + Between Strength & WOD, as WOD-Prep2 sets– [...]

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

CrossFit – Tue, Nov 21 Warm-Up Warm-Up 2 sets:– 10 Squat to stand– 10 Standing Banded Pull Throughs– 8m Flat Back Ostrich Walk– 3 Position pause clean Deadlift – Thigh, Knee, Below Knee x 3-5 reps + – Snatch Prep (after strength before metcon)– 1 Set x 6 reps each of the following movements:– Snatch [...]

Posted by Emanuel Erlewein on Nov. 20, 2023 in WOD-Post

CrossFit – Mon, Nov 20 Warm-Up Warm-Up – 2:00 row @ warm up pace + 2 sets– :30side PVC Front rack stretch– 5 eccentric box step downs (e/s)– 10 romanian deadlifts (clean grip)– 5 Pause empty bar front squats Strength / Skill 2 Box Jumps + 1 Hang Power Clean EMOM 8 minutes – 2 [...]

Posted by Emanuel Erlewein on Nov. 19, 2023 in WOD-Post

CrossFit – Sun, Nov 19 Sunday-Funday Warm up 19.11.2023 (Checkmark) 2 rds 1 Min Cardio of your choice 10 KB Swings 10 Lunges e/s 10 up-downs Sunday-Funday 19.11.2023 (Checkmark) For time as Partner Workout Style: You Go, I Go 50 cal Bike 100 Plate Ground to Overhead 100 Overhead Walking Lunges 100 Russian Twists 100 [...]

Posted by Emanuel Erlewein on Nov. 18, 2023 in WOD-Post

CrossFit – Sat, Nov 18 Warm-Up Warm-Up 2 Sets– 400m Jog– :20/side PVC Front Rack Stretch– 10 Empty bar shoulder Press– :15 passive hang on Rope or Switch Grip Deadhang on bar Strength / Skill Sandbag to shoulders + Rope Climbs EMOM 10 minutes:Minute 1: Max Sandbag To Shoulders for 20 secondsMinute 2: 1-2 Rope [...]

Posted by Emanuel Erlewein on Nov. 17, 2023 in WOD-Post

CrossFit – Fri, Nov 17 Warm-Up Warm-Up 500m Row @ warm up pace + 3 sets– 1:00 Feet on wall thoracic extensions (add plate if good control)– 10 PVC Passthroughs– 10/side Squatting Quad ankle rocks– 5 band resisted RNT overhead squat with pause in bottom position Strength / Skill Overhead Squat (Every 2 minutes, for [...]

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

CrossFit – Thu, Nov 16 Warm-Up Warm-Up 2 rounds:– 20 seconds pogo jumps10 seconds rest– 20 seconds speed steps10 seconds rest– 20 seconds penguin hops (jump and tap thighs twice each jump)Rest 1-2 min + Strength Prep– 2 sets– 10 Scap pull ups– 5 Ring Rows with pause at chest Strength / Skill Strict Ring [...]

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

CrossFit – Wed, Nov 15 Warm-Up Warm-Up 2 sets– 25 Jumping Jacks– 5/side Eccentric box step down– 10 KB Taters + Clean Prep1 set of 6-8 reps of the following movements:– 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– [...]

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

CrossFit – Tue, Nov 14 Warm-Up Warm-Up – 2:00 RowThen 3 sets:– 5 Ring Rows with pause at chest– 5/side Bottoms up shrimp squats– 5 Hang Muscle Clean + shoulder Press (empty bar) Strength / Skill Skill + Strength 10 minutes practice: A1. Low to High Magnitude arch to hollow Swings 2 sets x 5-10 [...]

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

CrossFit – Mon, Nov 13 Warm-Up Warm-Up 3 Sets– 15 Banded Pull aparts– 10 Hollow Body Rocks– 5 Tempo Push ups @ 31X1 + Bench Prep– 10 reps @ empty bar– 8-10 reps @ 30-40%– 6 reps @ 50-60%– 4 reps @ 70%– 1-2 reps @ 80% Strength / Skill Bench Press (Weight) *Rest 2:00-2:30 [...]