Posted by Emanuel Erlewein on Mai 09, 2024 in WOD-Post

CrossFit – Thu, May 9 Warm-Up Warm-Up 1 ROUND 1:00 Row (Arms Only) 10 Alt. Samson Lunges 10 Scap Pull-Ups 10 Alt. Deadbug Into… 1 ROUND 1:00 Row (Legs+Hip Only) 10 Alt. Bodyweight Lunges 10 Kip Swings 10 Tuck-Ups Into… 1 ROUND 1:00 Row (Stroke Rate @ 24s/m-26s/m) 10 DB Farmer Alt. Lunges 10 Strict [...]

Posted by Emanuel Erlewein on Mai 08, 2024 in WOD-Post

CrossFit – Wed, May 8 Warm-Up Warm-Up 1 ROUND 5 Cat Cows 5/5 Moose Antlers :20 Superman 10 Alt. Deadbug 10 Bodyweight Good Mornings Into… 2-3 ROUNDS 7/5 Cal Bike 5 SA KB Deadlift + 5 SA KB Swings + 5 SA KB Clean* *Perform all KB movements with one arm and then all KB [...]

Posted by Emanuel Erlewein on Mai 07, 2024 in WOD-Post

CrossFit – Tue, May 7 Warm-Up Warm-Up AMRAP x 8 MINUTES 100m Run 8/8 Leg Swings 8/8 Ankle Rotations 8 Bootstrap Squats 8 PVC Pass Throughs 8 PVC/BB Elbow Punches Strength – Performance Overhead Squat (ON A 20:00 RUNNING CLOCK… Build to a 3-Rep Max Overhead Squat) (Score is Weight) Week 6 of 6 Strength [...]

Posted by Emanuel Erlewein on Mai 06, 2024 in WOD-Post

CrossFit – Mon, May 6 Warm-Up Warm-Up AMRAP x 6 MINUTES 10 Calf Raises + Tib Raises* 10 Banded Pull Throughs** 10 Alt. Skater Hops 5/5 Single Leg (KB) RDLs *1 Rep = 1 Calf Raise + 1 Tib Raise **Loop a band on an upright, between hip and knee height. With back to the [...]

Posted by Emanuel Erlewein on Mai 05, 2024 in WOD-Post

CrossFit – Sun, May 5 Warm-Up Warm-Up AMRAP x 5 MINUTES – 100 m. run – 5 Burpees – 5 Scap Pull-Ups – 5 Plank to Pike – 5 Hollow-Rocks – 5 Beatswings Into… AMRAP x 5 MINUTES – 100 m. run – 5 MedBall Goblet-Squats – 5 Ring-Rows – 5 Push-Up to Pike – [...]

Posted by Emanuel Erlewein on Mai 04, 2024 in WOD-Post

CrossFit – Sat, May 4 Warm-Up Warm-Up 3 ROUNDS 100m Run 10 Box Jump Prep* 10 Squat Prep** 5 High Hang Muscle Clean *10 Jumps + 10 High Jump → 8 Step Overs → 6 Box Jump Overs (practice different box heights) **10 Alt. Groiners → 10 Alt. Cossack Squats → 10 Air Squats Strength [...]

Posted by Emanuel Erlewein on Mai 03, 2024 in WOD-Post

CrossFit – Fri, May 3 Warm-Up Warm-Up 2 ROUNDS :45 Rowing* 10 Scap Push-ups 6 Push-Up to Pike 6 Cat/ Cows *RND 1 = Legs / RND 2 = Legs + Body Into… 2 ROUNDS :45 Rowing* 5 Inchworm + Push-Up 10 Alt. Bird Dogs 10 Up-Downs** *RND 1 = Arms + Body / Full [...]

Posted by Emanuel Erlewein on Mai 02, 2024 in WOD-Post

CrossFit – Thu, May 2 Warm-Up Warm-Up GENERAL WARM-UP 1 ROUND 12 Toe Touch Jumping Jack 6/6 Single Arm DB RDL 6/6 Split Squat 12 Alt. Deadbug Into… 1 ROUND 20 High Jump Single Unders 20 Fast Single Unders 6/6 Single Arm DB Upright Row 12 Alt. Lunges :30 Plank Into… 1 ROUND 40 Double [...]

Posted by Emanuel Erlewein on Mai 01, 2024 in WOD-Post

CrossFit – Wed, May 1 Warm-Up Warm-Up 2 ROUNDS 1:00 EZ Bike 10 Banded Pull Aparts 10 Banded Ws 5/5 Low to High Cross Body Banded Pull Aparts 10 Hollow Rocks 10 Arm Haulers Into… 2 ROUNDS :30 MOD Bike 5 Scap Pull-Ups 10 False Grip Ring Rows :10 Bottom of Dip Ring Hold Skill [...]

Posted by Emanuel Erlewein on Apr. 30, 2024 in WOD-Post

CrossFit – Tue, Apr 30 Warm-Up Warm-Up LINE DRILLS 25ft of… Toe Walk Heel Walk Forward Hurdlers (kick leg back and bring up and around) Reverse Hurdlers (walking backward, hug knee to chest, open to side, and kick it backwards) Straight Leg Kicks Quad Stretch + Reach Butt Kickers High Knees Bear Crawl Quad Crawl [...]