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

CrossFit – Mon, Jul 17 Warm-Up Warm-Up PVC External Rotation Stretch x 60 sec per side Then 2 Sets Wrist Rocks Side to Side x 10/side Barbell Back Rack Elbow pumps x 8/side Empty bar front squat x 8 Scap pull up x 5 + Kip Swing x 5 Strength / Skill Front Squat (Every [...]

Posted by Emanuel Erlewein on Juli 16, 2023 in WOD-Post

CrossFit – Sun, Jul 16 Sunday-Funday 0:00-12:00 Warm-Up ~6 min stick game (https://journal.crossfit.com/article/warm-and-happy-2) Then Flowers from Moby with reverse lunges (down on “bring sally down”, hold split squat until “being sally up”, switch legs each rep) 15:00-30:00 Strength 3-4 rounds 10 Goblet Curtsy Squats e/s (scaling: Goblet Squats) 10 Rower Hamstring Curls (scaling: single leg [...]

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

CrossFit – Sat, Jul 15 Warm-Up Warm-Up With a partner 2 Rounds 200m Jog together Partner 1 – 10 single KB Romanian deadlifts Partner 2 – 10 Medball Bear hug box step ups *Then switch before running again WoD Partner Whitten (Time) "Partner Whitten" 5 Rounds for Time: 22 Kettlebell Swings @ 32/24 22 Box [...]

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

CrossFit – Fri, Jul 14 Warm-Up Warm-Up EMOMx9 Min 1 – :30/side PVC Front Rack Stretch Min 2 – :45 Single Unders Min 3 – 10 Pause Air Squats + 5 Scap pull ups + (after Strength before metcon) – Kip Step Progression Strength / Skill Paused Front Squat (6 x 2 Pause Front Squats [...]

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

CrossFit – Thu, Jul 13 Warm-Up Warm-Up 2 Sets 1:00 Row 10/side Plank Shoulder taps 1:00 Bike 10 Hand release push ups Strength / Skill Wall Facing Strict Handstand Push Ups (5 sets of 3-6 reps Rest 90 seconds between sets – add or decrease range then go to pike) WoD Duathlon (6 Rounds for [...]

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

CrossFit – Wed, Jul 12 Warm-Up Warm-Up 2 minutes on Choice Machine at moderate effort + 2 sets: PVC Front Rack Stretch x :30/side Groiner Stretch x :20/side Cossack Squat x 5/side PVC Tempo Front Squat x 5 reps @3232 tempo Strength / Skill T2B Breakdown TTB Breakdown 15 minute EMOM: Min 1-5: 5-8 banded [...]

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

CrossFit – Tue, Jul 11 Warm-Up Warm-Up 3 Sets 1:00 machine of choice 5 Yoga push ups 10 Barbell or PVC Good Mornings :15 Hollow body Hold Strength / Skill Hand Release Deadlift (Set 1 – 5 reps @ 60-65% Set 2 – 4 reps @ 65-70% Set 3 – 3 reps @ 75-80% Set [...]

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

CrossFit – Mon, Jul 10 Warm-Up Warm-Up TTT Gait prep – 7,5 m. Each Drill Knee Hug March Lunge to Lizard Inchworms Lateral Duck Unders Then: 400m Jog + 2 Sets 5 PVC Passthroughs 5/side Groiner twist 5 Overhead squat @2020 tempo WoD Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, [...]

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

CrossFit – Sun, Jul 9 Sunday-Funday 0:00-12:00 Warm-Up 3 rounds 10 Russian Baby Makers 10 Down Ups 10 Tempo Air Squats (3 sec down, 3 sec up) 10 Beatswings 10 MedBall Thrusters 15:00-25:00 Find workout partner and go through workout movements B. Workout Every 3 min for 21 min 15 snychro Burpees 10 Synchro Wallballs [...]

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

CrossFit – Sat, Jul 8 Warm-Up Warm-Up 3 Sets 300m Row *speed up each set :10 HS Hold on wall 5 Ring Rows 5 Hand release Push ups WoD Ante Up 2 (Time) "Ante Up" In teams of 2 For time: 3k/2700/2400m row buy in –into– 10 rounds: 4 strict hspu 8 CTB pull ups [...]