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

CrossFit – Sat, Mar 18 Warm-Up Warm-Up W/ Partner: Partner 1: Accumulate Rowing distance @Warm up intensity (60-70%) Partner 2: 1 Round of Warm-Up Set *Once Partner 2 finishes, athletes will switch until both have done 3 Rounds of Warm up 3 Warm-Up sets: 10 Banded Pull aparts 30 Single Unders 8/side Kettlebell Drag Through [...]

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

CrossFit – Fri, Mar 17 Warm-Up Warm-Up 10min AMRAP @warm up pace: :30 Machine 15 PVC Passthroughs 5 PVC Overhead Squats @2222 3 Strict Pull ups / Ring Rows :15 Chest to wall HS Hold* *Sub Straight arm plank hold Strength / Skill 3 strict (weighted) Pull-Ups (10 Rounds for reps) You have to perform [...]

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

CrossFit – Thu, Mar 16 Warm-Up Warm-Up A) 3:00 Air bike: Min 1 – easy pace Min 2 – Mod pace Min 3 – Fast pace + B) 2 Sets: 5/side Lunge T-Spine Rotations 5/side Plank Shoulder taps w/ pause at shoulder 10 Hollow Body Rocks Half the class starts w/ A. the other w/ [...]

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

CrossFit – Wed, Mar 15 Warm-Up Warm Up Row – :20 @fast pace / :40 @easy recovery x 5 sets + 10 min Snatch Positional Work – w/ BB, rotate through each movement as needed for positional prep: 2 sets: Squatting Quad Ankle Rocks: 10 reps/side BB Kang Squats: 8-10 reps BTN Snatch Grip Push [...]

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

CrossFit – Tue, Mar 14 Warm-Up Warm-Up Progressive Row: 100m @easy pace 100m @mod Pace 100m @hard pace 100m @mod Pace 100m @easy pace + 2 Sets: 10 Small Kip Swings/Kipping Knee raise* 10 Hollow Body Rocks 10 No push up Burpees *Switch movement for second set Strength / Skill As many Toes-to-Bars in 3 [...]

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

CrossFit – Mon, Mar 13 Warm-Up Warm-Up Warm Up 90/90 Hip Stretch x 60 sec per side + Then 10 min EMOM: 1 – 5 Horse stance Squat + 10 Scap pull ups 2 – 5 Push ups + 10 Plank Shoulder taps Strength / Skill Shoulder Press (Build up to 1 Shoulder Press @ [...]

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

CrossFit – Sun, Mar 12 Sunday-Funday Warm-Up Warm-Up Games 3 Rounds 10 MB Cleans / DB Sqt Clean Prep Incr. in KG 10 Butterfly Situps 10 Beatswings to TTB WoD Teams of 2. Only 1 person works at a time. Bike can be switched with Ski Erg; but you stick with it for the entire [...]

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

CrossFit – Sat, Mar 11 Warm-Up Warm-Up 2 Sets: 30 sec Single Unders 5/side Plank Shoulder taps w/ pause on each 5/side Bird Dogs 5 Snatch Grip RDLS (empty BB) 5 Empty Bar Front Squat 5 Empty Bar Push Press WoD The Final Countdown! (Time) "The Final Countdown!" In teams of 2 For time: 300 [...]

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

CrossFit – Fri, Mar 10 Warm-Up Warm-Up 5 min machine of choice *every minute increase effort From 40-50% to 85% in the last minute Then 2 Sets: 5 Sumo Inchworms 10 Russian Baby Makers 8/side Cossack squat 2 Shuttle Runs @warm up pace Strength / Skill none today… focus on conditioning 🙂 WoD To the [...]

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

CrossFit – Thu, Mar 9 Warm-Up Warm-Up 12 min amrap @Warm up pace 20 Single Unders 10 Yoga Push ups 10 Box Step ups 10 Straight Leg Sit ups WoD Bodyweight Bonanza (Time) "Bodyweight Bonanza" 5 rounds for time: 9 toes to bar 12 HR push ups 15 box jump 24/20in *Time cap: 13 min [...]