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

CrossFit – Wed, Mar 8 Warm-Up Warm-Up 3 minutes on choice machine (Run, Row, Assault Bike, Bike Erg, Ski) + 3 sets: Horse Stance Squats: 8-10 reps w/ 1-2 sec pause in bottom Bottoms Up Shrimp Squats: 4-6 reps/side Banded Monster Walks: 15 steps/side forward & backward driving knees out using hips 5 Squat Jumps [...]

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

CrossFit – Tue, Mar 7 Warm-Up Warm-Up 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 side leg swings 10 Hanging Scapular Circles 1 Wall Walk + 10 sec HS Hold on wall Strength / Skill Clean-Grip Romanian-Deadlift (8-10 reps x [...]

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

CrossFit – Mon, Mar 6 Warm-Up Warm-Up 2 Sets: Bottom of Squat thoracic rotations x 4/side Forearm Side plank w/ leg lifts x 4/side Banded Lat Stretch x :30/side Row 250m Strength / Skill Clean and Jerk (A. Primer – 5 min EMOM 1 Tall Clean + 1 Pressing Split Jerk (empty bar) + B. [...]

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

CrossFit – Sun, Mar 5 Sunday-Funday Sunday-Funday Warm-Up For 9 min – 20m Single-KB Overhead-Carry e/ (2x10m) – 10 Burpees – 10 KB Gorilla-Rows e/s Strength Build to a challenging set of 3 „touch and go“ Turkish Get-Ups e/s WOD EOMOM 20 min odd: 12-15 cal erg even: max Man Makers Man Maker: Renegade Row [...]

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

CrossFit – Sat, Mar 4 Warm-Up Warm-Up A. 4min Ski / Row / Bike B. 2 sets: – 30 Single Unders – 10 Plank Shoulder taps e/s – 30 Speed Steps – 10 Hand Release Push ups – 30 Double Unders – 3 Wall Walks w/ 5 sec HS Hold on each C. 2 sets [...]

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

CrossFit – Fri, Mar 3 Warm-Up Warm-Up 10 min AMRAP @warm up pace :30 Bike 10 Yoga Push ups :10/side Rope Deadhangs 10 American KB Swing Strength / Skill 50 Wall-Walks w/ Partner (Time) Partner Style: I-go-you-go 50 wall walks for time Cap: 12 min -one partner is working at a time -reps must be [...]

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

CrossFit – Thu, Mar 2 Warm-Up Warm-Up 3 sets, rotating movements 50 sec work, 10 sec rest of: Penguin Hops Russian Baby Maker Hollow Body Hold or Rocks WoD Calisthenic Clinic (AMRAP – Rounds and Reps) Calisthenic Clinic 15 min amrap: 10 abmat sit ups 20 air squats 30 double unders rest 1 min after [...]

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

CrossFit – Wed, Mar 1 Warm-Up Warm-Up 12 min rotating EMOM Min 1 – 8/side Single Leg Divers Min 2 – 12 PVC Kang Squat Min 3 – 5 Tall Muscle Clean + Front Squat Min 4 – 10 no push up burpees + Back Squat EMOM x 5 Min 1: 3 reps @ 40% [...]

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

CrossFit – Tue, Feb 28 Warm-Up Warm-Up 9 min AMRAP @ controlled/warm up pace: Stagger Stance KB Swings x 8/side KB High Pull x 6/side SA KB OH March in place x :30/side Strength / Skill Skill (AMRAP – Reps) **Re-Test** EMOM 8 (alternating per minute) Even: 5 small/tight kip swings + 3 ring row [...]

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

CrossFit – Mon, Feb 27 Warm-Up Warm-Up 2 Sets PVC Pipe Passthrough x 10 PVC Pipe Sotts Press x 5 reps (as low in squat as possible to press out) SA KB Swing x 8/side Row 1 min @moderate pace Snatch Prep with Barbell: 1 Set x 6 reps each of the following movements: -Snatch [...]