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

CrossFit – Sat, Dec 16 Warm-Up Warm-Up 3 sets – alternate stationsStation 1 – :30 SkiStation 2 – :30 BikeStation 3 – :30 Row + Strength prep2 Sets– 8 Tempo Push ups @ 31X1– 16 Banded Pull aparts Strength / Skill Dumbbell Bench Press (Weight) WoD Ergathlon (Time) For time:– Ski 5k– Bike Erg 10k– [...]

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

CrossFit – Fri, Dec 15 Warm-Up Warm-Up Line Drill – 8m Each Drill– Knee Hug March– Lunge to Lizard– Single Leg RDL to Kick– Lateral Lunge w Jump– Hurdle Walk Overs– Backward Hurdle Walk Overs – Butt Kicks– High Knee + 2 sets– :20/side Banded Front rack stretch– 5 PVC Front Squats @ 2121 tempo– [...]

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

CrossFit – Thu, Dec 14 Warm-Up Warm-Up 3 Sets– 1:00 Bike– :30/side PVC Front Rack Stretch – :20 Deadhang– 5 Behind The Neck Split jerk Stance Press with PVC Strength / Skill Split Jerk (5 sets of 1 rep @ 80+% Rest as needed) WoD Bookends (Time) 5 minute echo bike easy + AMRAP 10 [...]

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

CrossFit – Wed, Dec 13 Warm-Up Warm-Up 3 sets:– 5/side Bird Dogs w/ pause at extension– 10 Empty bar good mornings – 8 m Flat Back Ostrich Walk– 3 Position Deadlift – Thigh, Knee, Below Knee: 3-5 reps + Workout Prep:2 Rounds– 5 Deadlift– 5 Bar facing BurpeesRest as needed x 2 sets (4 total [...]

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

CrossFit – Tue, Dec 12 Warm-Up Warm-Up 3 Sets:– 10 PVC Passthroughs– 10 Alternating Box step ups– 5 Empty bar shoulder press– 1 Wall Walk + :10 HS Hold**Sub Inchworm + 5/side Plank shoulder taps Strength / Skill Push Press (3 Push Presses @ Max Load) Find a 3 RM WoD Crazy Eight (Time) Working [...]

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

CrossFit – Mon, Dec 11 Warm-Up Warm-Up Row x 3:00 increase pace each minute + 2 sets– 20 side to side line hops– 10 Medball Bear hug Squats– 5 Clean Grip RDLs + Clean prep1 Set x 6 reps each of the following movements:– Clean Grip Deadlifts– Hang Clean Shrugs– Hang Muscle Clean– Squatting Quad [...]

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

CrossFit – Sun, Dec 10 Sunday-Funday [...]

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

CrossFit – Sat, Dec 9 Warm-Up Warm-Up 1. Cardio Warm-Up (5 minutes): Easy Bike (2 minutes): Begin with a relaxed pace on the bike to gradually elevate the heart rate. Jumping Jacks (1 minute): Continue to raise the heart rate and get blood flowing to all extremities. Leg Swings (1 minute): Forward and backward swings [...]

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

CrossFit – Fri, Dec 8 Warm-Up Warm-Up 3 Sets– 1:00 Foam Roll upper back/T-Spine– 10 PVC Passthroughs– 10 Pause Air Squats w/ Arms Overhead + Workout Prep– 1 set with empty bar/light weightThen 1 set with working weight– 4 Thrusters– 4 Hang Power Snatch– 8 Bar facing BurpeesRest as needed Strength / Skill Overhead Squat [...]

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

CrossFit – Thu, Dec 7 Warm-Up Warm-Up 3 Sets– 1:00 Bike– 10 Scap Pull ups– :20/side Single arm KB overhead March in place Strength / Skill Weighted Pull-ups (Weighted Pull-Up 3 sets of 3.2.1 reps Rest 20 sec between 3 & 2 & 1 Rest 2:30 between sets) Barbell Bicep Curl from standing (3 sets [...]