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 [...]

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

CrossFit – Fri, Jul 7 Warm-Up Warm-Up 3 sets: 10 Squat to Stand 10 Standing Banded Pull Throughs 7,5 m. Flat Back Ostrich Walk 5 reps 3 Position Deadlift – Thigh, Knee, Below Knee Strength / Skill Band Resisted Romanian Deadlifts (Every minute, for 10 minutes (10 sets): 3 Band Resisted Romanian Deadlifts @ 55-60%) [...]

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

CrossFit – Thu, Jul 6 Warm-Up Warm-Up 1:00 elevated cat stretch + 1:00/side Pigeon pose + 2 Sets 10 PVC Passthrough 8 Empty Bar Front Squats 6/side Bicycle crunches :10-20 Ring Support Hold Strength / Skill Weighted Ring Dip (5 sets of 4-5 reps Rest 2 minutes between sets – sub bar dips, floor assisted [...]

Posted by Emanuel Erlewein on Juli 05, 2023 in WOD-Post

CrossFit – Wed, Jul 5 Warm-Up Warm-Up EMOMx8 alternating Min 1 – 5/side Cossack Squats + AMRAP Single unders until :50 Min 2 – :15 HS Hold* + AMRAP Bodyweight lunges until :50 *Sub Straight arm plank Strength / Skill Front Rack Lunge (20 Front-Racked Barbell Lunges @ Max Load – Build to a 20 [...]

Posted by Emanuel Erlewein on Juli 04, 2023 in WOD-Post

CrossFit – Tue, Jul 4 Warm-Up Warm-Up 2 Sets: :30/side PVC Front Rack Stretch 12 Straight leg Sit ups 9 Clean Grip Deadlift (empty bar) 6/side Single leg Glute Bridges Strength / Skill 1 1/4 Barbell Hip Thrust (5 sets of 6-8 reps Rest 90 seconds between sets) WoD Open and Close (Time) "Open and [...]