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

CrossFit – Sun, Dec 10 Sunday-Funday [...]

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

CrossFit – Sat, Dec 9 Warm-Up Warm-Up 1. Cardio Warm-Up (5 minutes): Easy Bike (2 minutes): Begin with a relaxed pace on the bike to gradually elevate the heart rate. Jumping Jacks (1 minute): Continue to raise the heart rate and get blood flowing to all extremities. Leg Swings (1 minute): Forward and backward swings [...]

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

CrossFit – Fri, Dec 8 Warm-Up Warm-Up 3 Sets– 1:00 Foam Roll upper back/T-Spine– 10 PVC Passthroughs– 10 Pause Air Squats w/ Arms Overhead + Workout Prep– 1 set with empty bar/light weightThen 1 set with working weight– 4 Thrusters– 4 Hang Power Snatch– 8 Bar facing BurpeesRest as needed Strength / Skill Overhead Squat [...]

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

CrossFit – Thu, Dec 7 Warm-Up Warm-Up 3 Sets– 1:00 Bike– 10 Scap Pull ups– :20/side Single arm KB overhead March in place Strength / Skill Weighted Pull-ups (Weighted Pull-Up 3 sets of 3.2.1 reps Rest 20 sec between 3 & 2 & 1 Rest 2:30 between sets) Barbell Bicep Curl from standing (3 sets [...]

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

CrossFit – Wed, Dec 6 Warm-Up Warm-Up Groiner Stretch x 1:00/side + 2 sets:– PVC Front Rack/External rotation Stretch x :30/side– 5/side Medball Bearhug Cossack Squat– 5 PVC Tempo Front Squat @3232 tempo + Clean Prep1 set of 6-8 reps of the following movements:– RDL’s– Deadlifts– Hang Clean Shrugs– Hang Muscle Cleans– Front Rack Elbow [...]

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

CrossFit – Tue, Dec 5 Warm-Up Warm-Up 2 rounds:– 20 seconds pogo jumps– 10 seconds rest– 20 seconds speed steps10 seconds rest – 20 seconds Penguin hops (jump and tap thighs twice each jump)Rest 1-2 min between rounds + 2 sets– 200m Jog– 10 Push ups– :15 Hollow body Hold Strength / Skill Paused Bench [...]

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

CrossFit – Mon, Dec 4 Warm-Up Warm-Up Rowing Pick Drill x 5 minutes + 3 Sets– 10 Scap push ups– 10 arch to hollow Swings– 5 DB Goblet Complexes (1/side reverse Lunge + 1 Goblet Squat) Strength / Skill Kipping Pull-up Skill 10 minutes Practice: 1 – Kipping pull-up Box drill (Single Foot on Box):5-10 [...]

Posted by Emanuel Erlewein on Dez. 03, 2023 in WOD-Post

CrossFit – Sun, Dec 3 Sunday-Funday Warm-up 03.12.2023 (Checkmark) Sunday-Funday 03.12.2023 (Checkmark) A. Tabata Mountain Climbers for MAX REPS! 8 Rounds: 40sec. of WORK 20sec. of REST Rest 90sec. when you finish part A B. Bodyweight Strength:Repeat this section for 3 full rounds 1min. of Elevated Curtsy Lunges (right) 1min. of Single Leg Glute Bridges [...]

Posted by Emanuel Erlewein on Dez. 02, 2023 in WOD-Post

CrossFit – Sat, Dec 2 Warm-Up Warm-Up 400m runThen3rds10 Down Ups10 Box Step-ups10 Air Squats10 Med Ball Strict Press10 One Arm KB Swings Light weight (5e/s) Strength / Skill Dumbbell Bench Press (EMOM for 8 minutes: 3x Dumbbell Bench Press) Dumbbell Bench Press (EMOM 8: 3 Dumbbell Bench Press ) WoD Constantly Varied (Time) For [...]

Posted by Emanuel Erlewein on Dez. 01, 2023 in WOD-Post

CrossFit – Fri, Dec 1 Warm-Up Warm-Up 2 Sets– 20 Squat + Sky reaches (10/side)– 15 Bear Hug Medball Squats– 10 circular scap pull-ups– 5 Burpees + Workout Prep9-6-3– Wallballs– CTB Pull ups Strength / Skill Front Squat (Front Squat Set 1 – 5 reps @ 70% Set 2 – 4 reps @ 80% Set [...]