Posted by Emanuel Erlewein on Nov. 15, 2023 in WOD-Post

CrossFit – Wed, Nov 15 Warm-Up Warm-Up 2 sets– 25 Jumping Jacks– 5/side Eccentric box step down– 10 KB Taters + Clean Prep1 set of 6-8 reps of the following movements:– RDL’s– Deadlifts– Hang Clean Shrugs– Hang Muscle Cleans– Front Rack Elbow Pumps– Hang Power Cleans– Squatting Quad Ankle Rocks– Front Squats– Clean Pull Unders– [...]

Posted by Emanuel Erlewein on Nov. 14, 2023 in WOD-Post

CrossFit – Tue, Nov 14 Warm-Up Warm-Up – 2:00 RowThen 3 sets:– 5 Ring Rows with pause at chest– 5/side Bottoms up shrimp squats– 5 Hang Muscle Clean + shoulder Press (empty bar) Strength / Skill Skill + Strength 10 minutes practice: A1. Low to High Magnitude arch to hollow Swings 2 sets x 5-10 [...]

Posted by Emanuel Erlewein on Nov. 13, 2023 in WOD-Post

CrossFit – Mon, Nov 13 Warm-Up Warm-Up 3 Sets– 15 Banded Pull aparts– 10 Hollow Body Rocks– 5 Tempo Push ups @ 31X1 + Bench Prep– 10 reps @ empty bar– 8-10 reps @ 30-40%– 6 reps @ 50-60%– 4 reps @ 70%– 1-2 reps @ 80% Strength / Skill Bench Press (Weight) *Rest 2:00-2:30 [...]

Posted by Emanuel Erlewein on Nov. 12, 2023 in WOD-Post

CrossFit – Sun, Nov 12 Sunday-Funday Sunday-Funday Warm-UpEMOM 9 min1.min: Inch Worms2.min: Banded Good Mornings3.min: Burpees Strength3-4 rounds10 Single Leg Romanian KB Deadlifts10 banded Russian KB swings Workout5 rounds of EMOM 3 min1.min: American KB Swings2.min: Box Jump Over3.min: Mountain Climber Rest 1 minute between rounds [...]

Posted by Emanuel Erlewein on Nov. 11, 2023 in WOD-Post

CrossFit – Sat, Nov 11 WOD 1 [...]

Posted by Emanuel Erlewein on Nov. 10, 2023 in WOD-Post

CrossFit – Fri, Nov 10 Warm-Up Warm-Up 3 sets– :20/side Banded Front rack stretch– 5 Air Squats @ 2121 tempo– 10 Scap Pull ups / arch to hollow Swings / Kipping Knee to chestProgress movement with each set + Workout Prep5-3-1– Thrusters– Toes to Bar Strength / Skill Front Squat (Every 2:30, for 10 minutes [...]

Posted by Emanuel Erlewein on Nov. 09, 2023 in WOD-Post

CrossFit – Thu, Nov 9 Warm-Up Warm-Up 3 Sets:– 1:00 Bike– :30/side PVC Front Rack Stretch– :30 forearm Plank– 5 Split jerk Stance Behind The Neck Strict Press with PVC Strength / Skill Canella Cross Foot Work Drills 10 minutes practice Split Jerk (EMOM 10: 1 Split Jerk @ 60-75%) WoD Carry X Hold 4 [...]

Posted by Emanuel Erlewein on Nov. 08, 2023 in WOD-Post

CrossFit – Wed, Nov 8 Warm-Up Warm-Up – Penguin hops – 4 sets x :20 on / :40 off + 2 Sets– 5/side walking groiner with sky reach– 5 Inchworm pushups– 10 Barbell or PVC Good Mornings– :15 Hollow Hold Strength / Skill Deadlift (Every 2 minutes, for 6 minutes: – 5 Deadlifts Loads per [...]

Posted by Emanuel Erlewein on Nov. 07, 2023 in WOD-Post

CrossFit – Tue, Nov 7 Warm-Up Warm-Up 3 Sets:– 15 PVC Passthroughs – 12 Scapular Push ups – 9 Ring Rows– 1 Wall Walk + :10 Wall facing HS hold/ Inchworm + 5/side Plank shoulder taps Strength / Skill Push Press (Find a 3 RM in 12 minutes) WoD Push and Pull (Time) For Time:– [...]

Posted by Emanuel Erlewein on Nov. 06, 2023 in WOD-Post

CrossFit – Mon, Nov 6 Warm-Up Warm – Up Row x 3:00 – increase pace each minute + -2 sets -10 altering Box step ups -10 Medball Bear hug Squats -5 Clean Grip RDLs + Clean prep 1 Set x 6 reps each of the following movements: -Clean Grip Deadlifts -Hang Clean Shrugs -Hang Muscle [...]