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 [...]

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

CrossFit – Sat, Feb 3 Warm-Up Warm-Up With a PartnerPartner 1 – Row 500mPartner 2 – AMRAP until P1 finishes-10 Banded Pull aparts-8/side DB Suitcase DL-6/side alternating crossbody V-ups Strength / Skill DB Push-Ups (Time) For time:10, 9, 8, 7, 6, 5, 4, 3, 2, 1DB Push-Ups 22.5/15 per hand5 sec Chin Over Bar Hold [...]

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

CrossFit – Fri, Feb 2 Warm-Up Warm-Up 3 sets:– 10 Squat to Stand– 10 Standing Banded Pull Throughs– 8m Flat Back Ostrich Walk– 3 Position Deadlift – Thigh, Knee, Below Knee x 5 repsElevator Strict Press – Pause halfway on up and down x 5 reps Strength / Skill Push Press (In 20 minutes: Build [...]

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

CrossFit – Thu, Feb 1 Warm-Up Warm-Up Row Force Curve drill x 5 minutes + EMOMx6 alternatingMin 1 – :40 AMRAP Single leg glute bridges (:20/side)Min 2 – :40 AMRAP Bodyweight reverse lunges Strength / Skill Supinated Barbell Bent Over Rows + 3 Point Patrick Step Ups (Weight) Every 2 minutes for 12 minutes (3 [...]

Posted by Emanuel Erlewein on Jan 31, 2024 in WOD-Post

CrossFit – Wed, Jan 31 Warm-Up Warm-Up 2 sets10 PVC Pipe Passthrough10 Back Rack Good Morning30 Single Unders1 Wall Walk + Barbell Prep1 Set x 6 reps each of the following movements:-Snatch Grip RDL’s-Snatch Grip Deadlifts-Hang Snatch Shrugs-Hang Muscle Snatch-Hang Power Snatch-Power Snatch Strength / Skill 3 Snatch Grip Deadlifts + 2 Hang Power Snatches [...]