Posted by Emanuel Erlewein on Feb 15, 2022 in WOD-Post

WOD – 20220215 Warm-up Warm-up 3 rounds – 1 min Cardio – 10 strict Press – 10 Elbow Rotations e/s – 10 Front Squats Mobility – 1 min Wall Hinge – 1 min Frog Strength Push Jerk (5-5-3-3-1) 5 sets with increasing weight and decreasing reps Workout Crossfit Games Open 18.2 (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10 [...]

Posted by Emanuel Erlewein on Feb 14, 2022 in WOD-Post

WOD – 20220214 Warm-up Warm-up For 6 min – Row 6 cal – 6 Forward Lunge e/s – 6 Reverse Lunge e/s – 6 Single DB Strict Press e/s – 6 Scapular Push-Up Mobility – 30 sec Wall Squat Twist e/s – 30 sec Samson Stretch e/s Strength Single DB Overhead Squat (4 sets of [...]

Posted by Emanuel Erlewein on Feb 12, 2022 in WOD-Post

WOD – 20220212 Warm-up Warm-up 2 Rounds, increasing in weight – 12 Burpee – 9 Single DB OH Lunge e/s – 6 DB Thruster e/s – 9 American KBS – 6 KB Squat Clean e/s Mobility – 30 Wrist Circles e/d – 10 Samson Stretch e/s Workout Metcon (AMRAP – Rounds and Reps) 8 Rounds [...]

Posted by Emanuel Erlewein on Feb 11, 2022 in WOD-Post

WOD – 20220211 Warm-up Warm-up 3 rounds – 8 Down-Ups – 8 Beat Swings – 8 single DB Strict Press e/s – 8 Hanging Knee/Leg Raises -> TTB Mobility – 10 IYT’s on floor – 10 Wall Angels Strength Strict Press (Build to challenging set of 6) Without failing! Behind The Neck Jerk (EMOM 8 [...]

Posted by Emanuel Erlewein on Feb 10, 2022 in WOD-Post

WOD – 20220210 Warm-up Warm-up For 7 min – 10 Ring Rows – 10 Down-Ups – 10 Pike Push-Ups – 10 Cals of choice – 30 sec Single Unders/Double Unders Workout Metcon (Calories) Every 5 min for 40 min (8 rounds) A. – 9 Strict Pull-Ups – 15 Burpees – 21 Double Under – max [...]

Posted by Emanuel Erlewein on Feb 09, 2022 in WOD-Post

WOD – 20220209 Warm-up Warm-up 3 rounds – 30 Jumping Jacks – 5 Tempo Air Squats 3/3/3/0 – 10 Push ups Mobility 2 rounds – 45 sec Butterfly – 45 sec Pigeon e/s Strength Front Squat (3 sets of 7 @65%+) Front Rack Reverse Lunge (3 sets of 6 each side) Workout Metcon (Time) – [...]

Posted by Emanuel Erlewein on Feb 08, 2022 in WOD-Post

WOD – 20220208 Warm-up Warm-up ‚3 Rounds – 100 Single Under – 12 Sit-ups – 10 Ring Rows Mobility – 2 min Puppy Pose – 2 min Couch Stretch e/s Strength A. 10 min to work on Pull up progressions – strict/kipping/butterfly B. 6 min to work on BMU – Jumping, banded, capacity Workout Metcon [...]

Posted by Emanuel Erlewein on Feb 05, 2022 in WOD-Post

WOD – 20220205 Warm-up Warm-up 2 rounds – 6 Burpee – 7 Push-Up – 8 Lunge e/s – 9 Sit-Up – 10 Air Squat Mobility – 1 min Wrist Circles e/d – 30 sed World’s Greatest Stretch e/s Strength Bench Press (5 sets of 5) Workout Metcon (Time) "Zachary Tellier" – 10 Burpee – 10 [...]

Posted by Emanuel Erlewein on Feb 04, 2022 in WOD-Post

WOD – 20220204 Warm-up Warm-up – Row 1000/800m 3 rounds – 10 American Swings – 10 Pass Throughs – 10 Goblet Squats Mobility 2 rounds – 10 Cuban Press – 30 sec Wall Hinge Strength KB Snatch (5 sets of 10 e/s) EOMOM 10 odd: 10 KB Snatches e/s even: 8 KB C&J e/s KB [...]

Posted by Emanuel Erlewein on Feb 03, 2022 in WOD-Post

WOD – 20220203 Warm-up Warm-up – 4 min Echo Bike For 4 min – 10 Air Squats – 10 BB Good Mornings – 10 Glute Bridges Mobility – 30 sec Couch Stretch e/s – 10 Russian Baby Maker Strength Back Squat (EMOM 10 min of 3 Back Squat) EMOM 10 min – 3 Back Squat [...]