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

CrossFit – Mon, Apr 10 Warm-Up Warm-Up 3 Sets: :60 Machine (first set easy, 2nd set moderate, 3rd set hard) 6/side Plank Shoulder taps 10 Banded Straight Arm lat pulldowns 10 Hand Release Push ups Strength / Skill Tempo Shoulder-Press (3111) (Every 90 seconds, for 6 minutes (4 sets): 5 Shoulder Presses (3111 tempo)) A) [...]

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

CrossFit – Sun, Apr 9 Sunday-Funday [...]

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

CrossFit – Sat, Apr 8 Warm-Up Warm-Up 2 Sets: 5 Inchworms to yoga push up 10 Walking Knee Hug March 10 Walking Lateral Lunge w/jump 10 Barbell or PVC Good Mornings 5 Empty Bar High Hang Muscle Snatch WoD Stick Together (AMRAP – Rounds and Reps) In teams of 2: A. Conditioning (Partner Style) "Stick [...]

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

CrossFit – Fri, Apr 7 Friday-Funday Warm-Up Game – 10 x Hit the 100m row 3 rds – 10 Buddy Under & Overs – 5 Partner BB-Squats e/s – 10 Horizontal MedBall-Passes – 5 Junk-Yard-Dogs – 10 Lateral MedBall Passes Pre-WOD 4 rds each – 5 cal row – 5 T2Bs – 5 Partner BB-Squats [...]

Posted by Emanuel Erlewein on Apr 06, 2023 in WOD-Post

CrossFit – Thu, Apr 6 Warm-Up Warm-Up Game Day! *Red Light Green Light* Perform 2-3 Rounds with: -Frog Jumps -Bodyweight lunges -Bear Crawls Strength / Skill Double-KB Rront-Rack-Hold (Hold for 30 seconds) Double Kettlebell Front Rack Hold for 30 seconds A1 Double Kettlebell Front Rack Hold for 30 seconds Rest 30 seconds A2. 5 Hand [...]

Posted by Emanuel Erlewein on Apr 05, 2023 in WOD-Post

CrossFit – Wed, Apr 5 Warm-Up Warm-Up 9min EMOM (Alt. 3 rounds): Min 1 – 5 BB RDLs + 5 Strict Press MIn 2 – 5/side Box Step ups Min 3 – :40 Machine of choice + (Strength Prep) 2-3 Sets: 3 Hang Power Cleans + 3 Jerks w/ Light load focusing on technical aspects [...]

Posted by Emanuel Erlewein on Apr 04, 2023 in WOD-Post

CrossFit – Tue, Apr 4 Warm-Up Warm-Up 2 Sets: :30 Row @easy pace :30 Supinated Deadhang :30 Row @moderate pace 6/side Reverse samson Lunge :30 Row @hard pace Strength / Skill Toes-To-Bar (Max reps) Toes to Bar Pacing2 min amraprest 1 min1 min amraprest 1 min2 min amrap WoD Speed Kills (5 Rounds for reps) [...]

Posted by Emanuel Erlewein on Apr 03, 2023 in WOD-Post

CrossFit – Mon, Apr 3 Warm-Up Warm-Up :30/side PVC External Rotation Stretch + 4 Sets: 8/side Half Kneeling Single Arm DB Press 8 Goblet Squats @32X1 tempo 24 Speed Steps / Practice Strength / Skill Shoulder Press (Within 10 minutes: 1 Shoulder Press @ 87-90% -After each set of Strict press on the build up [...]

Posted by Emanuel Erlewein on Apr 02, 2023 in WOD-Post

CrossFit – Sun, Apr 2 Sunday-Funday [...]

Posted by Emanuel Erlewein on Apr 01, 2023 in WOD-Post

CrossFit – Sat, Apr 1 Warm-Up Warm-Up PVC Front Rack Stretch x :30/side + PVC Passthrough x 10 reps + 3 sets: 8 Single DB RDLs 8 Goblet Squats 8 Burpees for speed* *Move through RDLs and Goblet Squats slow and controlled then use the burpee to get heart rate up. WoD WOD (2 Rounds [...]