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

CrossFit – Tue, Jan 24 Warm-Up Warm-Up Row x 100 Cals split with partner (switch every 10) Then: Cone Game Strength / Skill Kipping Pull-Up (Max reps) Pump Sesh3 sets:8-10 unbroken kipping pull upsrest 30s12-15 ring rowsrest 30s12-15 banded bicep curlsrest 2 min Ring Rows (Max reps) Pump Sesh3 sets:8-10 unbroken kipping pull upsrest 30s12-15 [...]

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

CrossFit – Mon, Jan 23 Warm-Up Warm-Up 3:00 Machine start easy and increase pace every 1:00 5 Toe Touch + Reach overhead 5/side Groiner Twist 5 Sumo Inchworms 6 reps of the following movements: -Clean Grip RDL’s -Clean Grip Deadlifts -Hang Clean Shrugs -Hang Muscle Cleans -Front Rack Elbow Pumps -Hang Power Cleans -Push Press [...]

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

CrossFit – Sun, Jan 22 Sunday-Funday Warm-Up For 9 min – 10 Single DB Hang-Clean & Jerks e/s (light) – 10 m. Inch-Worm – 10 m. Bear-Walk – 10 Lane-Hops (10 x over the line AND back) – 10 Squats WOD-Prep Go through movements, build pairs and get ready (~10 min) 4 rds with :40/:20 [...]

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

CrossFit – Sat, Jan 21 Warm-Up Warm-Up 8 min amrap @warm up pace :30 Bike 5 Inchworms to yoga push up 10 Ring Rows w/ pause at chest 5 Broad Jumps WoD WOD (Time) Partner workout "Slow burn" 75/68/60 Cal bike split however 50 synchro DL 70/47,5 75/68/60 cal row 300 double unders 75/68/60 cal [...]

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

CrossFit – Fri, Jan 20 Warm-Up Warm-Up 3 Sets Yoga Push ups x 8 reps KB Goblet Cossack Squat x 6 slow/controlled alt reps Bar Hanging Scapular Circles x 8-10 reps Strength / Skill Wall-Walk (Max reps) 2 sets: 1 min amrap wall walk rest 1 min 45 sec amrap wall walk rest 45 sec [...]

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

CrossFit – Thu, Jan 19 Warm-Up Warm-Up Progressive Row 100m @easy pace 100m @mod Pace 100m @hard pace 100m @easy pace Then 2 Sets :30 Supinated Grip Dead Hang 10/side Single leg Glute Bridges :30 Forearm Plank WoD WOD (Time) "Swings and a row" 3 rounds for time: 1k row 15 Russian KBS 32/24kg 15 [...]

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

CrossFit – Wed, Jan 18 Warm-Up Warm-Up 2 Rounds Tabata Circuit :20 on/ :10 transition to next movement Sumo Inchworms Goblet Squats w/ 1-2 sec pause in bottom Banded Monster Walks: 15 steps/side forward & backward driving knees out using hips Standing Reverse Lunges + Suggested Back Squat Warm-up Sets EMOM x 4: Min 1: [...]

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

CrossFit – Tue, Jan 17 Warm-Up Warm-Up 3 sets: 100m Jog 5/side reverse sampson lunges 10 Scap pull ups + 5 Kip Swings 12 KB RDLs w/ 3 sec neg Strength / Skill Pull-Ups Beginners (<3 Pull-ups) EMOM12 1: 3 Tempo pull-ups, 3s hold at the top + 3 second lower (use assistance, or jump [...]

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

CrossFit – Mon, Jan 16 Warm-Up Warm-Up 10 min amrap @warm up pace 1:00 Row or Bike 5 Russian Baby Maker 10 Snatch Grip RDLs 5 Hip Muscle Snatch 10 No Push up Burpees Strength / Skill 2 Hang-Squat-Snatches + 2 OHSs (6 Rounds for reps) Primer – 6 min emom Even: 2 Tall Snatch [...]

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

CrossFit – Sun, Jan 15 Sunday-Funday Warm-Up 3 rounds – Farmers & Lumberjacks If round goes longer than 3 min, stop and count cones to determine winner and reset. Loosing team to perform 15 air squats. https://journal.crossfit.com/article/warm-and-happy-2 WOD-Prep Go through movements, build pairs and get ready (~8 min) WOD Partner Workout (distribute work as desired) [...]