Posted by Emanuel Erlewein on Feb. 24, 2023 in WOD-Post

CrossFit – Fri, Feb 24 Warm-Up Warm-Up 12 min AMRAP @ warm up pace 30 sec per side Groiner Stretch 10 Yoga Push ups 8 Suitcase Deadlift per side 20 Single Unders Strength / Skill The Yellow Snowman (Weight) "The Yellow Snowman" Every 2min for 3 Sets: 15 TTB Buy in + 1 Squat Clean [...]

Posted by Emanuel Erlewein on Feb. 23, 2023 in WOD-Post

CrossFit – Thu, Feb 23 Warm-Up Warm-Up 2 Sets 10 Russian Baby Maker 5/side Eccentric Box Step downs 15 Tibialis Raise 15 KOT Calf Raise 200m Jog WoD Cold Toilet Seat (AMRAP – Reps) "Cold Toilet Seat" 18 min AMRAP: 20-40-60-80-100 Double Unders 10-20-30-40-50: Echo Cals 5-10-15-20-25 Burpees to plate (5 cm) Strength / Skill [...]

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

CrossFit – Wed, Feb 22 Warm-Up Warm-Up 90/90 Hip Stretch x 60 sec per side Then EMOM x 10 even: 1 – 5 Horse stance Squat + 10 Banded Good Mornings odd: 2 – 5 Push ups + 10 Plank Shoulder taps + Back Squat EMOM x 5 Min 1: 3 reps @ 40% Min [...]

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

CrossFit – Tue, Feb 21 Warm-Up Warm-Up Rowing 10 Strokes in each position: Legs Arms Leg + Hips + Arms Then 2 Sets :30 Row 15 Bear Hug Medball Squats 10 Scapular circles 5 Burpees Strength / Skill 3 strict (weighted) Chest-to-Bar (10 Rounds for reps) You have to perform 3 strict weighted or unweighted [...]

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

CrossFit – Mon, Feb 20 Warm-Up Warm-Up PVC External Rotation Stretch x 60 sec per side Then 2 Sets Wrist Rocks Side to Side x 10/side BB RDL x 8 BB Back Rack Elbow pumps x 8/side PVC Prone Lift off in Jerk Grip x 5 Strength / Skill 1 Power-Clean + 1 Hang-Squat-Clean + [...]

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

CrossFit – Sat, Feb 18 Warm-Up Warm-Up 3 rds – 8 cal row – 8 Beatswings -> 8 Leg-Raises -> 8 Knee-Raises/T2Bs – 6 Wall-Balls – 8 MedBall-Power-Cleans -> 8 BB Hang-Power-Cleans -> 8 BB Power-Cleans (weighted) – 8 Ring-Rows/Banded Hip-Pulls – 6 Push-Ups WOD-Prep WOD-Prep – Work up to the weight for the Cleans [...]

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

CrossFit – Fri, Feb 17 Warm-Up Warm-Up 30 sec on/, 30 sec off x 8 sets total (2/movement) 1 – Alternating Bodyweight lunges 2 – Chest to Wall HS Hold 3 – Push ups 4 – Row @mod pace Strength / Skill Wall-Walk (5 Rounds for reps) EMOM x 15: Min 1: 50 Single Unders [...]

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

CrossFit – Thu, Feb 16 Warm-Up Warm-Up Line Drill – 8 m. Each Drill Knee Hug March Lunge to Lizard SL RDL to Kick Lateral Lunge w Jump Hurdle Walk Overs Backward Hurdle Walk Overs Butt Kicks High Knee Then 1 Set: 10 Kip Swings 10 RDLs 10 Hang Muscle Cleans WoD WOD (Time) 5 [...]

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

CrossFit – Wed, Feb 15 Warm-Up Warm-Up 12 min EMOM 1 – 5/side Eccentric Box Step downs 2 – 20 sec/side Cossack Squat Hold 3 – 5/side ATG Split Squats (front foot elevated) 4 – 10 Hollow Body Rocks + 5 min Back Squat EMOM Min 1: 3 reps @ 40% Min 2: 3 reps [...]

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

CrossFit – Tue, Feb 14 Warm-Up Warm-Up 2-3 Sets 5 Inchworm to yoga push up 10 KB Sumo DL High Pulls 15 Banded Pull aparts 10/side SA DB Strict Press Strength / Skill Pull-Complex Beginner (4 Rounds for reps) Every 3 minutes x 4 Beginner: 5 ring rows + 3 kipping pull ups – rest [...]