Posted by Emanuel Erlewein on Jan. 14, 2024 in WOD-Post

CrossFit – Sun, Jan 14 [...]

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

CrossFit – Sat, Jan 13 Warm-Up Warm-Up 2 sets– :30 PVC Front rack stretch– 10 arch to hollow Swings– :20 HS Hold on wall (kick up) + Barbell prep for metcon (after strength)1 Set x 6 reps each of the following movements:– Clean Grip RDL’s– Clean Grip Deadlifts– Hang Clean Shrugs– Hang Muscle Clean– Hang [...]

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

CrossFit – Fri, Jan 12 Warm-Up Warm-Up 2 sets– 10 PVC Passthroughs– 10 Scap push ups -5/side Squat thoracic rotations + Optional workout prep2 rounds– 15 double unders– 5 Hang power snatch– 5 bar facing burpees– 5 front squats Strength / Skill Dumbbell suitcase ATG split squats E2MOM for 8 minutes: 8-10 Dumbbell suitcase ATG [...]

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

CrossFit – Thu, Jan 11 Warm-Up Warm-Up With a partner:Partner 1 – RowPartner 2 – 1 round– 20 Side to side line hops– 15 Banded pull aparts– 10 arch to hollow SwingsOnce partner 2 is done switch until both partners have done each station twice Strength / Skill Strength EMOM Every 4 minutes for 12 [...]

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

CrossFit – Wed, Jan 10 Warm-Up Warm-Up -5/side quadruped Hip CARs-10/side Groiner stretches + 2 sets 20 sec/side Cossack Squat Hold10 Medball Bear Hug Kang Squats5 empty bar Romanian deadlifts Strength / Skill Back Squat (Within 10 minutes: 1 Back Squat @ 90%) Suggested % build leading up to heavy single:Set 1 – 3 reps [...]

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

CrossFit – Tue, Jan 9 Warm-Up Warm-Up Line Drill – 8m Each Drill– Knee Hug March– Lunge to Lizard– Inchworms– Lateral Duck Unders– 3 Shuttle Runs @warm up pace + 2 sets– 10 Scap pull ups– 5 arch to hollow Swings – Build size and power of swing with each rep Strength / Skill Bar [...]

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

CrossFit – Mon, Jan 8 Warm-Up Warm-Up 9 min EMOM1 – AMRAP :20 Empty bar shoulder press2 – 6-8 Elevator Push ups – pause at halfway on way up and down3 – 10 Hollow Body Rocks Strength / Skill Shoulder Press (2111 tempo) (Weight) Every 2:30, for 10 minutes (4 sets):Shoulder Press (2111 tempo)Set 110 [...]

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

CrossFit – Sun, Jan 7 Sunday-Funday [...]

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

CrossFit – Sat, Jan 6 Warm-Up Warm-Up 2 rds– 1 min. Bike/row (1 rd bike & 1 rd row)– 10 Toe Touch Jumping Jacks – 8 Elbow Punches e/s – 8 Good Morning* – 6 Broad Jumps– 6 Hollow Rocks *2. rd: Perform Hang Muscle Clean (stick or bar) Strength / Skill Power Clean (On [...]

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

CrossFit – Fri, Jan 5 Warm-Up Warm-Up 3 Sets– 250m Row @ faster pace each set– 5 Inchworm push ups– 10 Barbell or PVC Good Mornings– 5 No Push up Burpees Strength / Skill Beginner (with less than 3 pull-ups): Every 4 min x 3 sets:– 3-5 Strict Pull-Ups @ 30A3 – 3 sec pause [...]