Posted by Emanuel Erlewein on Feb. 17, 2024 in WOD-Post

CrossFit – Sat, Feb 17 Warm-Up Warm-Up With a PartnerPartner 1: RowPartner 2: 1 round-20 Pogo jumps-10/side DB Suitcase Deadlifts-5/side Box Step ups When P2 finishes switch stations until everyone has done each station twice WoD Fancy Footwork (AMRAP – Rounds and Reps) Modified Throwdown with partner:AMRAP 18– 8 Dual-DB Power Cleans @ 22.5/15kg – [...]

Posted by Emanuel Erlewein on Feb. 16, 2024 in WOD-Post

CrossFit – Fri, Feb 16 Warm-Up Warm-Up Groundhog Day3 sets-5 Inchworm to yoga push up-10 Romanian deadlifts (empty bar)-10 Strict Press (empty bar) + Suggested Strength Build up:8 Strict Press @40-50% 6 Strict Press @50-60% 4 Strict press @60-70% 2 Strict Press @70-80% Build remainder as singles until 90%Perform each set on the :75 Strength [...]

Posted by Emanuel Erlewein on Feb. 15, 2024 in WOD-Post

CrossFit – Thu, Feb 15 Warm-Up Warm-Up EMOMx12Min 1 – :30 RowMin 2 – :30 BikeMin 3 – :30 Shuttle runsWarm up effort Strength / Skill Inverted Hang + Bar Support Shrugs Every minute for 6 minutes (3 rounds):Minute 1-Inverted Hang for 10-20 seconds (inverted hang on rings OR bar)Minute 210-12 Bar Support Shrugs Tuck [...]

Posted by Emanuel Erlewein on Feb. 14, 2024 in WOD-Post

CrossFit – Wed, Feb 14 Warm-Up Warm-Up 2 sets:-10 reps/side Squatting Quad Ankle Rocks -8-10 reps Barbell Kang Squats-8-10 reps BTN Snatch Grip Push Presses-2 reps Tempo OHS 3333 -1 rep 3 Position Snatch: 1 at mid thigh, 1 at knee 1 at 2″ off groundRest as needed, then repeat Strength / Skill Power Snatch [...]

Posted by Emanuel Erlewein on Feb. 13, 2024 in WOD-Post

CrossFit – Tue, Feb 13 Warm-Up Warm-Up Line Drill – 8 m Each Drill-Knee Hug March-Lunge to Lizard-SL RDL to Kick-Lateral Lunge w Jump-Hurdle Walk Overs-Backward Hurdle Walk Overs-Butt Kicks-High Knees + 2 sets-10 Scap pull ups + 5 arch to hollow Swings-2 Wall Walks + :05 wall facing HS Hold on each Strength / [...]

Posted by Emanuel Erlewein on Feb. 12, 2024 in WOD-Post

CrossFit – Mon, Feb 12 Additional Hyrox Class on Monday – 8.15 PM Warm-Up Warm-Up 12 min EMOMMin 1 – 8/side Reverse LungesMin 2 – 20 sec/side Cossack Squat HoldMin 3 – 6-8 No push up burpeesMin 4 – 6-8 Front Squats (empty Bar) + Workout Prep:-6 barbell Overhead lunge steps-4 Power Clean-6 Bar facing [...]

Posted by Emanuel Erlewein on Feb. 11, 2024 in WOD-Post

CrossFit – Sun, Feb 11 Warm-Up Strength / Skill WoD Cooldown / Cashout [...]

Posted by Emanuel Erlewein on Feb. 10, 2024 in WOD-Post

CrossFit – Sat, Feb 10 Warm-Up Warm-Up With a Partner Partner 1:-:30 Echo Bike-5/side Bodyweight reverse lunges-1 Wall Walk + 10 sec wall facing handstand holdPartner 2: -:30 Single unders-5/side Groiner Twist-10 Hand release push ups Strength / Skill 3 Shoulder Presses + 3 Push Presses (Weight) Every 90 seconds, for 6 minutes (4 sets):3 [...]

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 – [...]