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

CrossFit – Sat, May 20 Warm-Up Warm-Up 5:00 practicing Crossovers and Speed Steps + Partner 1 – Bike Partner 2 – 10 Kip Swings + 10 KB Sumo Deadlift High Pulls x 2 sets each Strength / Skill WoD Dueling (Time) "Dueling" Partner Met-con For time: 80/64 cal bike- switching every 10/8 cals 80 KB [...]

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

CrossFit – Fri, May 19 Warm-Up Warm-Up Sets :60 Machine 10 Inchworms 10 Groiners Then: 5 Reps Each Movement Behind the neck Snatch Grip Push Press Overhead squat Drop Snatch Snatch Balance Strength / Skill Snatch Balance (Every 2 minutes, for 10 minutes (5 sets): 3 @ 75-80%) Every 2 minutes, for 10 minutes (5 [...]

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

CrossFit – Thu, May 18 Warm-Up Warm-Up AMRAP 12 – 1 min erg of choice – 10 Scapular Pull-Ups – 10 Prone Y-Raises – 10 Squats WoD Team-Fran (Time) Team-Fran 4 rds in teams of 2 21 – 15 – 9 – Thruster @30/42,5 – Pull-Ups – TC 25 min. – A completes 21 Thruster [...]

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

CrossFit – Wed, May 17 Warm-Up Warm-Up PVC External Rotation Stretch x 60 sec per side + 2 Sets 10/side Wrist Rocks Side to Side 8 Barbell RDL 5/side Barbell Back Rack Elbow pumps 5 sprawls Strength / Skill Double DB Z-Press (3 sets of 12-15 reps Rest 2 minutes between sets) Focus: From a [...]

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

CrossFit – Tue, May 16 Warm-Up Warm-Up EMOMx8 Min 1 – 2-3 Inchworms + 5 Kip Swings Min 2 – 1-2 Wall Walks + :10-15 HS Hold + TTB Prep: 1-2 Complexes 1 Kip Swing + 1 Kipping knee raise + 1 TTB + 1 Kipping Knee raise + 1 Kip Swing" Strength / Skill [...]

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

CrossFit – Mon, May 15 Warm-Up Warm-Up 3 Sets 5/side Eccentric Box Step downs 20 sec/side Cossack Squat Hold 5/side ATG Split Squats (front foot elevated) 10 Hollow Body Rocks Strength / Skill Tempo Goblet Crossover Step Up (3111) (6 sets of 5 reps) – The tempo is a 3 second lower from the box, [...]

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

CrossFit – Sun, May 14 Sunday-Funday Sunday-Funday Warm-Up The Stick Game (https://journal.crossfit.com/article/warm-and-happy-2) Select ergometer and go through points of performance for workout movements Every 4 min for 24 minutes (6 rounds) 15/12 cals (any ergometer) 12 Reverse Lunge e/s 12 Sit-Ups 12 American KB Swings Cool down 1-2 min Pigeon e/s 1-2 min Prayer Stretch [...]

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

CrossFit – Sat, May 13 Warm-Up Warm-Up With partner: "Partner 1 – :30 Bike Partner 2 – AMRAP:30 Forearm Plank Switch partners and repeat Partner 1 – 100m Jog Partner 2 – AMRAP:30 Med ball Russian Twist Switch Partners and repeat x 2 sets total sets *Each partner should do each station twice WoD Up [...]

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

CrossFit – Fri, May 12 Warm-Up Warm-Up 12 min amrap @Warm up pace 20 Single Unders 10 Yoga Push ups 10 Air Squats 10 Straight Leg Sit ups Strength / Skill Bench Press (4 sets of 5 reps @ 75-80% ​​​​​​​Rest 2 minutes between sets) WoD CrossFit Games Open 23.3 RX (Ages 16-54) (Time) Starting [...]

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

CrossFit – Thu, May 11 Warm-Up Warm-Up Row x 100 Cals split with partner (switch every 10) Then: Cone Game WoD Smooth Operator (Time) "Smooth Operator" 3 Rounds for Time: Row 1000 meters 30 Walking Lunges 20 Cross Body Mountain Climbers 10 Strict Pull-Ups Time Cap: 20 minutes Strength / Skill Ring-Rows (3 Rounds for [...]