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

CrossFit – Thu, Jan 4 Warm-Up Warm-Up 3:00 Echo Bike – increase pace each minute + 3 sets– 10/side mountain climbers– 5 single KB RDLs with 3 sec negative– 10 Hollow Body Rocks WoD Carry, Spin, Hold (AMRAP – Rounds) – Single Arm Kettlebell Suitcase Carries 200 meters -Echo Bike 25/20 calories -Body Saw Planks [...]

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

CrossFit – Wed, Jan 3 Warm-Up Warm-Up 2 sets– 5 DB Suitcase deadlifts -5 DB high pulls– 5 DB Strict press*Perform all on one side then the other. 2 sets e/s + 3 sets:– 10 seconds speed steps– 10 seconds right foot jumps– 10 seconds left foot jumpsRest 30 seconds Strength / Skill Shoulder Press [...]

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

CrossFit – Tue, Jan 2 Warm-Up Warm-Up – 1:00/side banded ankle distraction stretch– 5/side Quadruped Hip CARs + 2 sets– 200m Jog– :30/side Banded Front rack stretch– 5/side Squat Rotations– :10 passive bar hang + 5 scap pull ups + 5 arch to hollow swings (without coming off thebar) WoD Tortoise and the Hare (AMRAP [...]

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

CrossFit – Mon, Jan 1 Warm-Up Warm-Up 3 sets– 10 PVC Passthrough– 5/side Bottoms up Shrimp squats– 5 BTN Snatch Grip Strict press (PVC or empty bar)– 5 Pause OHS (PVC or empty bar) Strength / Skill Snatch Pull + Squat Snatch (Weight) Set 1 – 2.2 complexes @ 67% Set 2 – 2.2 complexes [...]

Posted by Emanuel Erlewein on Dez. 31, 2023 in WOD-Post

CrossFit – Sun, Dec 31 Sunday-Funday [...]

Posted by Emanuel Erlewein on Dez. 30, 2023 in WOD-Post

CrossFit – Sat, Dec 30 Warm-Up Warm-Up With a partnerPartner 1:1 round– 5/side DB Suitcase Deadlift– 5/side Box Step ups– 5/side One arm DB shoulder pressPartner 2:1 Round– 1 Wall Walk + :05 HS Hold– 10 Arch to hollow Swings– 10 Hollow Body Rocks Strength / Skill HSPU Strength Revamped (AMRAP – Rounds and Reps) [...]

Posted by Emanuel Erlewein on Dez. 29, 2023 in WOD-Post

CrossFit – Fri, Dec 29 Warm-Up Warm-Up 3 Sets– :30/side PVC Front rack stretch– 10 Scap Pull ups– 5 PVC Front Squats @ 2121 tempo– 10 No push up burpees Strength / Skill Pulling Strength Revamped Pick one of the 4 tests based on strength level:Options:– AMRAP Strict CTB Pull-Up– AMRAP Strict Pull-Up (if unable [...]

Posted by Emanuel Erlewein on Dez. 28, 2023 in WOD-Post

CrossFit – Thu, Dec 28 Warm-Up Warm-Up Row– :20 on / :10 off x 8 sets (4 min)pick up pace each interval to be near sprint by the end + 2 rounds:– 20 seconds pogo jumps – 10 seconds rest– 20 seconds speed steps Rest 10 seconds– 20 seconds Penguin hopsRest 1-2 min WoD Hip-Hop [...]

Posted by Emanuel Erlewein on Dez. 27, 2023 in WOD-Post

CrossFit – Wed, Dec 27 Warm-Up Warm-Up 3 Sets– 10 Wrist Rocks side to side– 10 Scap Push-ups– 10 Empty barbell Good mornings– 5×1 Hang Muscle clean + 1 strict press (empty bar) + Metcon prep2 rounds– 2 Power Cleans– 2 HSPU Strength / Skill Shoulder Press (5 sets of 5 reps Rest 90 seconds [...]

Posted by Emanuel Erlewein on Dez. 26, 2023 in WOD-Post

CrossFit – Tue, Dec 26 Warm-Up Warm-Up Line Drill – 8m Each Drill – Knee Hug March Lunge to Lizard – Inchworms – Lateral Duck Unders – 200m Run + 2 Sets – 5/side Box Step ups – 10 Medball Kang Squats – 5 Box jumps (step down) Strength / Skill WoD Boiling Point (AMRAP [...]