Posted by Emanuel Erlewein on März 15, 2022 in WOD-Post

WOD – 20220315 Warm-up Warm-up For 8 min – 10 Down Ups – 30 Jumping Jacks – 10 DB strict press Strength Dumbbell Bench Press (4 sets of 8) Ring Rows (4 sets of 10-15) Workout Metcon EMOM 20 min 1.min: 12-16 DB Snatches @15/22.5kg 2.min: 10 target Burpees to 6" 3.min: 16 DB S2OH [...]

Posted by Emanuel Erlewein on März 14, 2022 in WOD-Post

WOD – 20220314 Warm-up Warm-up For 6 min – 45 sec Rope skipping (start with single unders and move on to double unders) – 10 Air Squats – 5 Scapular Pull-Ups + 5 Beatswings – 5 Strict Press + 5 Push Press + 5 Thruster Mobility – accumulate 60 sec of supinated bar hang – [...]

Posted by Emanuel Erlewein on März 12, 2022 in WOD-Post

WOD – 20220312 Warm-up Warm-up For 12 min – 60 sec of Run/Bike/Row – 20m Walking Lunges – 10 Beatswings – 5 Inch Worms – then – Challenge of the month: 2 min of stick Burpees Mobility – 45 sec Forearm stretch – 45 sec Pigeon Stretch e/s – 45 sec Prayer Stretch Workout As [...]

Posted by Emanuel Erlewein on März 11, 2022 in WOD-Post

WOD – 20220311 Warm-up Warm-up 3 rounds – 200 m Run/250m Row/600m Bike – 10 banded Rows – 10 Scap. Pull-Ups – 10 Medball Thruster Mobility – 45 sec dynamic banded Lat Stretch e/s – 45 sec weighted Squat Stretch Strength 4-5 super sets – 8-10 strict Pull-Ups* – 10 banded Pull Downs Rest 2 [...]

Posted by Emanuel Erlewein on März 10, 2022 in WOD-Post

WOD – 20220310 Warm-up Warm-up For 10 min – 30 sec Butt Kicks – 30 sec Knees High – 30 sec Wall-Sit – 30 sec Cossack Squats – 30 sec Downward Dog to Cobra Mobility – 10 Russian Baby Makers – 5 World’s Greatest Stretch e/s Strength Back Squat (12 min to build to a [...]

Posted by Emanuel Erlewein on März 09, 2022 in WOD-Post

WOD – 20220309 Warm-up Warm-up 3 rounds – 10 Burpees – 10 Hanging Leg Raises – 10 Tall Kneeling DB Press Mobility – 30 sec Side Bend Stretch e/s – 30 sec Puppy Pose Strength Strict Press (8 min to build to challenging set of 6) Push Jerk (8 min to build to challenging set [...]

Posted by Emanuel Erlewein on März 08, 2022 in WOD-Post

WOD – 20220308 Warm-up Warm-up 2 rounds – 15 Cal Row – 10 DB Thruster – 10 Ring Rows Workout Metcon Every 5 min for 8 rounds – 500/400m Row or 1200/1000m Bike – 10 strict Pull-Ups – 15 Dual DB S2OH @15/22.5kg Alternate betweeen Row and Bike Scaling: weight and distance (you should have [...]

Posted by Emanuel Erlewein on März 07, 2022 in WOD-Post

WOD – 20220307 Warm-up Warm-up EMOM 5 – 40 sec of rowing – then – 2 rounds – 10 alt. Spiderman stretch – 10 alt. Knee to opposite elbow in plank – 10 Sit-Ups – 10 staggered-stance Good Mornings (e/s) – 20 jumping Jacks Workout CrossFit Games Open 22.2 RX (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps [...]

Posted by Emanuel Erlewein on März 05, 2022 in WOD-Post

WOD – 20220305 Warm-up Warm-up For 10 Minutes – 30 Double Unders or Single Unders – 10 Beatswings – 10 Hollow Rocks – 10 Pushups – 10m Bear Walk Mobility – 10 Wall Angels – 10 Banded Pass Through e/d – 15m OH Duck Walk Strength 4 Supersets of – 6-8 Seated behind the Neck [...]

Posted by Emanuel Erlewein on März 04, 2022 in WOD-Post

WOD – 20220304 Warm-up Warm-up 3 rounds – 30 SU/DU – 8/10 cal Row – 5 Hindu Push-Ups – 5 Burpees – 5 Box Jumps – 30 sec Box Shoulder Stretch Workout Metcon EMOM 40 min (8 rounds) 1. 60 Double Unders 2. 4×10 m Dual DB OH Carry @ 2×15/22.5 kg 3. 18/14 cal [...]