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

CrossFit – Tue, Sep 26 Hyrox Event on Saturday, 30th of September.Briefing starts at 9.30 – first heat at 10 AM. Warm-Up Warm-Up 3 Sets 1:00 Row :30 Penguin jumps (start with singles progress to doubles) 10 Scap pull ups :15 Hollow Body Hold Strength / Skill Hollow Body Hold Straight Arm Band Lat Pull [...]

Posted by Emanuel Erlewein on Sep. 25, 2023 in WOD-Post

CrossFit – Mon, Sep 25 Warm-Up Warm-Up 2 minutes Shuttle Runs at moderate effort + 2 sets: PVC Front Rack/External rotation Stretch x :30/side Groiner Stretch x :20/side Cossack Squat x 5/side PVC Tempo Front Squat x 5 reps @3232 tempo + workout prep 1 set 5 Shuttle runs 5 Overhead squat 5 Bar facing [...]

Posted by Emanuel Erlewein on Sep. 24, 2023 in WOD-Post

CrossFit – Sun, Sep 24 Sunday-Funday Warm-Up 400m runThen3rds10 Down Ups10 Box Step-ups10 Air Squats10 Med Ball Strict Press10 One Arm KB Swings Light weight (5e/s) Workout (Time) Buy in: EMOM 12Even: 15 KB SwingsOdd: 15 Wallballshots Rest 3 minThen AMRAP 25:400m run21 Abmat Sit ups400m run21 Push ups400 m run21 Box Jumps400m run21 Burpees [...]

Posted by Emanuel Erlewein on Sep. 23, 2023 in WOD-Post

CrossFit – Sat, Sep 23 Warm-Up Warm-Up Barbell Roll Lats/Triceps x 1 minute/side Then 2 sets :20/side Banded Behind Back Shoulder Flexion Stretch 5/side Squat thoracic Rotations 200m Jog Strength / Skill Front Squat (Every 2:30, for 10 minutes (4 sets): 5 Front Squats ) Loads per set (by %): 60, 65, 70, 75 WoD [...]

Posted by Emanuel Erlewein on Sep. 22, 2023 in WOD-Post

CrossFit – Fri, Sep 22 Warm-Up Warm-Up 2 Sets 1:00 Bike 10 banded pull aparts 7,5 m./side Single Arm DB OH Carry 1 Wall Walk + :15 Chest to wall HS Hold Strength / Skill Kipping HSPU skill 1 Kipping HSPU skill: 10-15 min Kip HSPU Tech Work/Drills: 2 sets: 8-10 Floor Leg Drives 8-10 [...]

Posted by Emanuel Erlewein on Sep. 21, 2023 in WOD-Post

CrossFit – Thu, Sep 21 Warm-Up Warm-Up 2:00 Row + 2 sets 5 Inchworms :20 supinated dead bar hang 10 Hollow Body Rocks WoD Steady (AMRAP – Rounds and Reps) 25 Minutes at smooth effort: 40/32 cal row 30 sec plank on elbows 20 sec dip support hold 10 ring rows Strength / Skill Cooldown [...]

Posted by Emanuel Erlewein on Sep. 20, 2023 in WOD-Post

CrossFit – Wed, Sep 20 Warm-Up Warm-Up 3 Sets 5/side Groiner Stretch w/ rotation 8/side Reverse Alternating Lunges 10 No Push up Burpees + Optional Workout Prep 2 sets 3/side FR Walking Lunge Steps 6 lateral burpees over bar Strength / Skill Back Squat (Every 2:30, for 12:30 (5 sets): Back Squat Set 1 – [...]

Posted by Emanuel Erlewein on Sep. 19, 2023 in WOD-Post

CrossFit – Tue, Sep 19 Warm-Up Warm-Up 2 Sets :20 Line hops front to back :20 Line Hops Side to Side 10/side Front to back leg swings 10/side side to side leg swings 10 arch to hollow Swings 5 Strict Rope or Ring Rows Strength / Skill C2B Skill-Work As part of warm-up: 3 sets: [...]

Posted by Emanuel Erlewein on Sep. 18, 2023 in WOD-Post

CrossFit – Mon, Sep 18 Warm-Up Warm-Up 2 Sets 10 PVC Passthroughs 5 Air squats with 5 sec pause in bottom 5/side Box step ups in Round 1, 5 Box jumps in round 2 + 2 sets: 10 reps/side Squatting Quad Ankle Rocks 8-10 reps Barbell Kang Squats 8-10 reps Behind the neck Snatch Grip [...]

Posted by Emanuel Erlewein on Sep. 17, 2023 in WOD-Post

CrossFit – Sun, Sep 17 Sunday-Funday Sunday-Funday Warm-UpFor 9 minutes– 200 m. run– 10 Glute-Bridge– 10 Reverse-Lunge (in total)– 10 Down-Ups Strength3 rds (Hamstring-Hell)– 15-20 (Feet-elevated) Single Leg Glute Bridgedirectly into – 15-20 Donkey Kicks with same leg Switch legs and repeat to finish round 1. WOD Take up to 10 minutes to find a [...]