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

CrossFit – Wed, Jan 11 Warm-Up Warm-Up 5 minutes on choice machine (Run, Row, Assault Bike, Bike Erg, Ski) 3 sets squat prep: – Horse Stance Squats: 8-10 reps w/ 1-2 sec pause in bottom – Bottoms Up Shrimp Squats: 4-6 reps/side – Banded Monster Walks: 15 steps/side forward & backward driving knees out using [...]

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

CrossFit – Tue, Jan 10 Warm-Up Warm-Up 3 Sets: :20 Side to Side Line Hops :20 Front to back Line hops Band Pull aparts x 12 reps Banded Shoulder External Rotation; 12 reps/arm Scapular Pull ups x 10 reps + 400m Jog Strength / Skill Skill Chest to Bar Progressions: Beginners (with less than 3 [...]

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

CrossFit – Mon, Jan 9 Warm-Up Warm-Up 2 minutes on Choice Machine at moderate effort + 2 sets: PVC Pipe Passthrough x 10 reps Groiner Stretch x :20/side Cossack Squat x 5/side PVC Tempo OHS x 5 reps @3232 tempo Prep with Barbell: 1 Set x 6 reps each of the following movements: -Clean Grip [...]

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

CrossFit – Sun, Jan 8 Sunday-Funday Warm-Up TABATA 1 Alternate between – Down-Ups – Good Mornings TABATA 2 Alternate between – Air Squats – Inch Worms WOD-Prep Go through movements, build pairs and get ready (~10 min) WOD Partner Workout 5 sets (A-E) 5 min on, 2 min rest – A. max alt. DB-Snatches | [...]

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

CrossFit – Sat, Jan 7 Warm-Up Warm-Up A. In Teams of 2 – 5 rds of 100m Rowling Both partners perform X reps of: 1. rd: Burpees 2. rd: 2x Squats 3. rd: Inchworms 4. rd: 3x Sit-Ups 5. rd: Burpees B. 4 rounds – 6 Beat-Swings -> High Knees -> Straight Leg Raises -> [...]

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

CrossFit – Fri, Jan 6 Warm-Up Warm-Up Tabata Machine of Choice (20sec on/10sec off x 8) @increasing pace each set Then 2 Sets Yoga Push-up x 6 Reverse Plank w/ Shoulder Extension Emphasis x 12-15sec BB RDLs x 10 reps @2121 BB Muscle Cleans x 6 reps Strength / Skill Strength (10 Rounds for reps) [...]

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

CrossFit – Thu, Jan 5 Warm-Up Warm-Up 3 Sets: Light DB Scaption Raises x 12 Miniband Wall-slides x 12 w/ light band 1/2 Kneeling Bottoms-up KB Press w/ Rib Lock x 6/side (slow and controlled) Workout Of The Day „Down it Goes“ (Time) For time: 40-30-20-10 Abmat sit ups Single Arm DB OH walking lunge [...]

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

CrossFit – Wed, Jan 4 Warm-Up Warm-Up AMRAP 10 @ warm up pace 8/side Single Leg Divers 12 PVC Kang Squat 5 High Hang Muscle Snatch 20 sec HS Hold on Wall Strength / Skill Back Squat (Strength Testing: Back squat: 3 reps every 90s x 4 sets – build per set, starting around 55-65% [...]

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

CrossFit – Tue, Jan 3 Warm-Up Warm-Up Gait Prep Line Drills – 8 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 Strength / Skill Skill (AMRAP – [...]

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

CrossFit – Mon, Jan 2 Warm-Up Warm-Up – 2 min Machine of choice Then 2 Sets – 10 Passthroughs – 10 Tempo Goblet Good Mornings @3-1-1-1 – 5 SA Russian-Swings e/s – 30 Single Unders Snatch Prep with Barbell: 1 Set x 6 reps each of the following movements: – Snatch Grip RDL’s – Snatch [...]