Posted by Emanuel Erlewein on Mrz 31, 2023 in WOD-Post

CrossFit – Fri, Mar 31 Warm-Up Warm-Up 10 min EMOM Min 1 – 5 Tempo Push ups (3 sec negative) + 5/side Box Step ups Min 2 – 5 Strict Chin ups or Ring Rows + 5/side Squat Hold Thoracic Rotation Strength / Skill Bench Press (Within 15 minutes: 1 Barbell Bench Press @ 90%) [...]

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

CrossFit – Thu, Mar 30 Warm-Up Warm-Up Line Drill – 7,5 m. Each Drill: 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 + Run 400m @warm up pace Strength / Skill Chin-Up- & Handstand-Hold (Checkmark) 3 alternating sets [...]

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

CrossFit – Wed, Mar 29 Warm-Up Warm-Up 2 min Machine of choice + Then 2 Sets: 10 PVC Pipe Passthrough/PVC OHS* 10 Goblet Good Morning @3111 10 Kip Swings *Switch movement on second set + BB Prep: 1 Set x 5 reps each of the following movements: -Snatch Grip Deadlifts -Hang Muscle Snatch -Heaving Snatch [...]

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

CrossFit – Tue, Mar 28 Warm-Up Warm-Up 5:00 Practicing Crossover Singles + 3 Sets: 10 Banded Face Pulls 5 Inchworms 5 Hang Muscle Cleans Strength / Skill EMOM 16 Wall-Walks in 30 sec & 3-5 Pull-Ups (16 Rounds for reps) Strength/Skill Every minute for 16 minutes (8 rounds): Minute 1 Max Wall Walks for 30 [...]

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

CrossFit – Mon, Mar 27 Warm-Up Warm-Up 3 Sets: :30/side Samson Stretch/Lunge :30 Speed Steps 10 Medball Kang Squat 5 Max Height Wallballs Strength / Skill Front Squat (Within 10 minutes: 1 Front Squat @ 85-87%) Strength (A-B)A) Within 10 minutes:1 Front Squat @ 85-87% B)Within 10 minutes:1 Deadlift @ 85-87% Deadlift (Within 10 minutes: [...]

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

CrossFit – Sun, Mar 26 Sunday-Funday Sunday-Funday Warm-Up 3 min erg of choice – 1 min easy pace – 1 min moderate pace – 1 min hard pace then 3 rds – 5 Ring-Rows (working up to 5 strict Pull-Ups in 2. rd and 3. rd, if you choose Pull-Ups in the WOD) – 10 [...]

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

CrossFit – Sat, Mar 25 Warm-Up Warm-Up Row x 100 Cals split with partner (switch every 10) + Then 2 Sets: 5 Inchworm to yoga push up :15 Supinated Grip Passive Hang :10 Chest to wall HS Hold WoD Partners in Crime (Time) In teams of 2: A. "Partners in Crime" For Time: Row 50/45/40 [...]

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

CrossFit – Fri, Mar 24 Warm-Up Warm-Up Tabata :20 on/:10 off x 3 rounds rotating through movements*: 1. Bike 2. Groiner Stretch (:10/side) 3. Hand Release Push ups w/ full pause at top 4. PVC OHS @2222 *start at different stations Strength / Skill Bench Press (Build to 85% 1RM Bench Press* *Between each set [...]

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

CrossFit – Thu, Mar 23 Warm-Up Warm-Up 3:00 working on PVC Timing Drill for Single Unders/Double Unders Without Bounding (easier) With bounding (harder) + 2 Sets 20 Single Unders with focus on timing 15 Glute Bridges 10 Squat w/ thoracic rotation Strength / Skill Alternating Dumbbell Bench Presses (6-8 Alternating Dumbbell Bench Presses) 3 alternating [...]

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

CrossFit – Wed, Mar 22 Warm-Up Warm-Up 3 Sets: :30/side PVC External Rotation Stretch 8 BB RDLs @2121 tempo 8 Banded Pull apart + Strength Prep: 3 sets: 1 muscle Clean + 1 Shoulder Press (increase weight) Strength / Skill 1 Power-Clean + 1 Hang-Power-Clean + 1 Jerk (Every 2 minutes, for 12 minutes (6 [...]