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

CrossFit – Sun, Nov 26 Sunday-Funday Sunday-Funday Warm-Up EMOM 9 – Cardio (Row, Bike, Ski) – Tempo-Squats @1313 – Bear-Walk WOD For Time (TC 35) – 10 Burpees – 10 Burpees – 25 Push-Ups – 10 Burpees – 25 Push-Ups – 50 Lunges – 10 Burpees – 25 Push-Ups – 50 Lunges – 100 Sit-Ups [...]

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

CrossFit – Sat, Nov 25 Warm-Up Warm-Up 3 Sets– 1:00 Bike– 8/side KB Suitcase Deadlift– 8/side Single arm KB Overhead Press– 8 arch to hollow Swings + BMU PrepAccumulate 3-5 reps @ each step building on the one before1. Jump to pike2. Tight and patient arch3. Toes rise (spot them)4. Hip drive + press down [...]

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

CrossFit – Fri, Nov 24 Warm-Up Warm-Up 3 Sets– :30/side lunging Samson Stretch– :30 Back Rack elbow pumps– 10 Empty Barbell Kang Squats– 5 Muscle Cleans + Workout Prep1-2 sets– 6 Hang power cleans– 4 Front Squats– 2 Front rack Lunges (1/side)Rest as needed between sets Strength / Skill Front Squat (Every 2:30, for 10 [...]

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

CrossFit – Thu, Nov 23 Warm-Up Warm-Up Game Day– Clean-Jerk-Snatch (rock paper scissor)– Clean beats snatch, snatch beats jerk, Jerk beats clean.Clean is power position and arms in Front rack, snatch is both arms overhead in apower position, jerk is arms over head feet in a split stance. Play best of 3, all losers do [...]

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

CrossFit – Wed, Nov 22 Warm-Up Warm-Up – 400/500 m row – 10 Deadlifts @max. 30/40 Then Line Drill – 7 m Each Drill– Knee Hug March– Lunge to Lizard– Single leg RDL to Kick– Lateral Lunge w Jump– Hurdle Walk Overs– Butt Kicks – 10 Deadlifts + Between Strength & WOD, as WOD-Prep2 sets– [...]

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

CrossFit – Tue, Nov 21 Warm-Up Warm-Up 2 sets:– 10 Squat to stand– 10 Standing Banded Pull Throughs– 8m Flat Back Ostrich Walk– 3 Position pause clean Deadlift – Thigh, Knee, Below Knee x 3-5 reps + – Snatch Prep (after strength before metcon)– 1 Set x 6 reps each of the following movements:– Snatch [...]

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

CrossFit – Mon, Nov 20 Warm-Up Warm-Up – 2:00 row @ warm up pace + 2 sets– :30side PVC Front rack stretch– 5 eccentric box step downs (e/s)– 10 romanian deadlifts (clean grip)– 5 Pause empty bar front squats Strength / Skill 2 Box Jumps + 1 Hang Power Clean EMOM 8 minutes – 2 [...]

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

CrossFit – Sun, Nov 19 Sunday-Funday Warm up 19.11.2023 (Checkmark) 2 rds 1 Min Cardio of your choice 10 KB Swings 10 Lunges e/s 10 up-downs Sunday-Funday 19.11.2023 (Checkmark) For time as Partner Workout Style: You Go, I Go 50 cal Bike 100 Plate Ground to Overhead 100 Overhead Walking Lunges 100 Russian Twists 100 [...]

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

CrossFit – Sat, Nov 18 Warm-Up Warm-Up 2 Sets– 400m Jog– :20/side PVC Front Rack Stretch– 10 Empty bar shoulder Press– :15 passive hang on Rope or Switch Grip Deadhang on bar Strength / Skill Sandbag to shoulders + Rope Climbs EMOM 10 minutes:Minute 1: Max Sandbag To Shoulders for 20 secondsMinute 2: 1-2 Rope [...]

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

CrossFit – Fri, Nov 17 Warm-Up Warm-Up 500m Row @ warm up pace + 3 sets– 1:00 Feet on wall thoracic extensions (add plate if good control)– 10 PVC Passthroughs– 10/side Squatting Quad ankle rocks– 5 band resisted RNT overhead squat with pause in bottom position Strength / Skill Overhead Squat (Every 2 minutes, for [...]