Posted by Emanuel Erlewein on Feb. 13, 2024 in WOD-Post

CrossFit – Tue, Feb 13 Warm-Up Warm-Up Line Drill – 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 Knees + 2 sets-10 Scap pull ups + 5 arch to hollow Swings-2 Wall Walks + :05 wall facing HS Hold on each Strength / [...]

Posted by Emanuel Erlewein on Feb. 12, 2024 in WOD-Post

CrossFit – Mon, Feb 12 Additional Hyrox Class on Monday – 8.15 PM Warm-Up Warm-Up 12 min EMOMMin 1 – 8/side Reverse LungesMin 2 – 20 sec/side Cossack Squat HoldMin 3 – 6-8 No push up burpeesMin 4 – 6-8 Front Squats (empty Bar) + Workout Prep:-6 barbell Overhead lunge steps-4 Power Clean-6 Bar facing [...]

Posted by Emanuel Erlewein on Feb. 11, 2024 in WOD-Post

CrossFit – Sun, Feb 11 Warm-Up Strength / Skill WoD Cooldown / Cashout [...]

Posted by Emanuel Erlewein on Feb. 10, 2024 in WOD-Post

CrossFit – Sat, Feb 10 Warm-Up Warm-Up With a Partner Partner 1:-:30 Echo Bike-5/side Bodyweight reverse lunges-1 Wall Walk + 10 sec wall facing handstand holdPartner 2: -:30 Single unders-5/side Groiner Twist-10 Hand release push ups Strength / Skill 3 Shoulder Presses + 3 Push Presses (Weight) Every 90 seconds, for 6 minutes (4 sets):3 [...]

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

CrossFit – Fri, Feb 9 Warm-Up Warm-Up 2 sets10 PVC Passthroughs10 Scapular Push ups + Isabel prep-2 sets w/ empty bar:-5 High Hang Muscle Snatch-5 BTN Snatch grip Push Press-5 High Hang Power Snatch-5 Hang Power Snatch-5 Power snatchrest 1-2 min b/w sets + 3 Touch and Go Power snatch on the 90 sec for [...]

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

CrossFit – Thu, Feb 8 Warm-Up Warm-Up 2 rounds:-20 seconds pogo jumps-10 seconds rest-20 seconds speed steps-10 seconds rest-20 seconds timing drill (jump and tap thighs twice each jump)Rest 1-2 min between rounds + 2 sets-200m Jog-5/side Box step ups-5 Hanging Straight leg Raises to Parallel Strength / Skill Jump Rope Skill Day (AMRAP – [...]

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

CrossFit – Wed, Feb 7 Warm-Up Warm-Up 2 Sets-250m Row @progressive pace each set-5 Inchworms to yoga push up-10 Barbell or PVC Good Mornings-:15 Hollow Hold + Clean prep1 Set x 6 reps each of the following movements:-Clean Grip RDL’s-Clean Grip Deadlifts-Hang Clean Shrugs-Hang Muscle Clean-Hang Power Clean-Power Clean Strength / Skill Power Clean (Set [...]

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

CrossFit – Tue, Feb 6 Warm-Up Warm-Up 3 sets-10 Banded pull aparts-:15 Supinated Deadhang-10 Strict Push up Burpees-:15 Hollow Hold WoD Bodyweight Ninja (Time) 5 Rounds for Time, with Buy In:Buy In:-18 Shuttle RunsThen 5 RFT:-15 Squat Jumps-12 V-Ups-9 Burpees-6 Shuttle Runs TC 25 min Cooldown / Cashout Quadruped Thoracic Rotations 4 sets of 5 [...]

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

CrossFit – Mon, Feb 5 Warm-Up Warm-Up 2 sets:-10 reps/side Squatting Quad Ankle Rocks-10 Barbell Kang Squats-4 Tempo Front Squat @ 3333-3 Position Clean: 1 at mid thigh, 1 at knee 1 at 2″ off ground + Workout prep2 sets3 Front Squat3 Box jump overs3 Squat Cleans – technical focusRest 1:30 between sets Strength / [...]

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

CrossFit – Sun, Feb 4 Sunday-Funday Sunday-Funday Warm-UpAMRAP 9– 10 Russian-Swings– 10 Down-Ups– 10 Sit-Ups– 10 Ring-Rows WOD5 rds (in intervals)3 min on, 90 sec off– 20 American-Swings– 10 Tuck-Crunches– max Burpee-Box-Jumps StrengthAlternate between A and B for 3-4 rdsA. 10 KB Bottom-Up-Presses e/sB. 10 KB Gorilla-Rows e/s [...]