Posted by Emanuel Erlewein on Mai 30, 2023 in WOD-Post

CrossFit – Tue, May 30 Warm-Up Warm-Up 2 Sets: :30/side PVC Front Rack/ER Stretch 12 quadruped Scapular Push ups 9 Clean Grip DL + Snatch prep (to be done post strength pre-metcon) 1-2 sets based on time – 5 reps per movement -Hang Snatch Shrugs -Hang Muscle Snatch -Hang Power Snatch -Power Snatch Strength / [...]

Posted by Emanuel Erlewein on Mai 29, 2023 in WOD-Post

CrossFit – Mon, May 29 WoD Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. https://www.crossfit.com/workout/2005/08/18#/comments „Murph Anystyle“– in [...]

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

CrossFit – Sun, May 28 Sunday-Funday [...]

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

CrossFit – Sat, May 27 Warm-Up Warm-Up With partner: 2 Sets with a partner Partner 1 – Accumulate cals on Bike Partner 2 – Perform 2 Rounds 10 PVC Passthroughs 5 PVC Zombie Squats @2020 tempo :10-15 Rope Dead hang *Once partner 2 is finished switch until both partners have done each station twice Strength [...]

Posted by Emanuel Erlewein on Mai 26, 2023 in WOD-Post

CrossFit – Fri, May 26 Warm-Up Warm-Up Line Drill – 7,5 m. Each Drill x 1 set through 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 + Snatch Prep x 2 sets (1 set w/ PVC, 1 set [...]

Posted by Emanuel Erlewein on Mai 25, 2023 in WOD-Post

CrossFit – Thu, May 25 Warm-Up Warm-Up 4 Sets :20 Line hops front to back :20 Line Hops Side to Side 5/side Cossack Squats 10 KB Romanian deadlifts Strength / Skill Hips Banded Russian Kettlebell swings (4 x 10 Hips Banded Russian Kettlebell swings) 4 alternating setsof: A1) 10Hips Banded Russian Kettlebell swingsRest 1 minuteA2) [...]

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

CrossFit – Wed, May 24 Warm-Up Warm-Up 3 Sets 5/side samson lunges 5/side eccentric box step downs 10 Scap pull ups/Small Kip swings/Big Kip swings* 5 Muscle Clean + Strict press Strength / Skill Front Rack Lunge (20 Front-Racked Barbell Lunges @ Max Load) 20 Front-Racked Barbell Lunges @ Max Load Note: MUST be completed [...]

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

CrossFit – Tue, May 23 Warm-Up Warm-Up 2:00 machine of choice + EMOM 8 Min 1 – 6 Straight leg Sit ups + AMRAP Plank hold to :45 Min 2 – 6 sprawls + AMRAP deadhang to :45 Strength / Skill Hand release Push-Ups in 20 sec (Max reps) (x rds) 20 sec hand release [...]

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

CrossFit – Mon, May 22 Warm-Up Warm-Up 3 Sets 200m Jog 10 Scap Pull ups 5 Ring Rows + 5 min AMRAP OHS Prep Prayer Stretch w/PVC – 60 seconds Bottom of Squat Thoracic Rotations: 10 reps/side Bottom of Squat Loaded Ankle Stretches: 30 sec/side – using plate for loading Strength / Skill 3 strict [...]

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

CrossFit – Sun, May 21 Sunday-Funday Sunday-Funday Warm-Up Rowling 5 rounds each 100m Row without display, every meter off is one burpee while partner rows Find a partner and prepare for workout In teams of 2 (You go, I go – except for burpees) 2000m Row 150 Box Jump Over 100m Wheel barrow (can be [...]