Posted by Emanuel Erlewein on Jan. 09, 2024 in WOD-Post

CrossFit – Tue, Jan 9 Warm-Up Warm-Up Line Drill – 8m Each Drill– Knee Hug March– Lunge to Lizard– Inchworms– Lateral Duck Unders– 3 Shuttle Runs @warm up pace + 2 sets– 10 Scap pull ups– 5 arch to hollow Swings – Build size and power of swing with each rep Strength / Skill Bar [...]

Posted by Emanuel Erlewein on Jan. 08, 2024 in WOD-Post

CrossFit – Mon, Jan 8 Warm-Up Warm-Up 9 min EMOM1 – AMRAP :20 Empty bar shoulder press2 – 6-8 Elevator Push ups – pause at halfway on way up and down3 – 10 Hollow Body Rocks Strength / Skill Shoulder Press (2111 tempo) (Weight) Every 2:30, for 10 minutes (4 sets):Shoulder Press (2111 tempo)Set 110 [...]

Posted by Emanuel Erlewein on Jan. 07, 2024 in WOD-Post

CrossFit – Sun, Jan 7 Sunday-Funday [...]

Posted by Emanuel Erlewein on Jan. 06, 2024 in WOD-Post

CrossFit – Sat, Jan 6 Warm-Up Warm-Up 2 rds– 1 min. Bike/row (1 rd bike & 1 rd row)– 10 Toe Touch Jumping Jacks – 8 Elbow Punches e/s – 8 Good Morning* – 6 Broad Jumps– 6 Hollow Rocks *2. rd: Perform Hang Muscle Clean (stick or bar) Strength / Skill Power Clean (On [...]

Posted by Emanuel Erlewein on Jan. 05, 2024 in WOD-Post

CrossFit – Fri, Jan 5 Warm-Up Warm-Up 3 Sets– 250m Row @ faster pace each set– 5 Inchworm push ups– 10 Barbell or PVC Good Mornings– 5 No Push up Burpees Strength / Skill Beginner (with less than 3 pull-ups): Every 4 min x 3 sets:– 3-5 Strict Pull-Ups @ 30A3 – 3 sec pause [...]

Posted by Emanuel Erlewein on Jan. 04, 2024 in WOD-Post

CrossFit – Thu, Jan 4 Warm-Up Warm-Up 3:00 Echo Bike – increase pace each minute + 3 sets– 10/side mountain climbers– 5 single KB RDLs with 3 sec negative– 10 Hollow Body Rocks WoD Carry, Spin, Hold (AMRAP – Rounds) – Single Arm Kettlebell Suitcase Carries 200 meters -Echo Bike 25/20 calories -Body Saw Planks [...]

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

CrossFit – Wed, Jan 3 Warm-Up Warm-Up 2 sets– 5 DB Suitcase deadlifts -5 DB high pulls– 5 DB Strict press*Perform all on one side then the other. 2 sets e/s + 3 sets:– 10 seconds speed steps– 10 seconds right foot jumps– 10 seconds left foot jumpsRest 30 seconds Strength / Skill Shoulder Press [...]

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

CrossFit – Tue, Jan 2 Warm-Up Warm-Up – 1:00/side banded ankle distraction stretch– 5/side Quadruped Hip CARs + 2 sets– 200m Jog– :30/side Banded Front rack stretch– 5/side Squat Rotations– :10 passive bar hang + 5 scap pull ups + 5 arch to hollow swings (without coming off thebar) WoD Tortoise and the Hare (AMRAP [...]

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

CrossFit – Mon, Jan 1 Warm-Up Warm-Up 3 sets– 10 PVC Passthrough– 5/side Bottoms up Shrimp squats– 5 BTN Snatch Grip Strict press (PVC or empty bar)– 5 Pause OHS (PVC or empty bar) Strength / Skill Snatch Pull + Squat Snatch (Weight) Set 1 – 2.2 complexes @ 67% Set 2 – 2.2 complexes [...]

Posted by Emanuel Erlewein on Dez. 31, 2023 in WOD-Post

CrossFit – Sun, Dec 31 Sunday-Funday [...]