Posted by Emanuel Erlewein on Jan 18, 2024 in WOD-Post

CrossFit – Thu, Jan 18 Warm-Up Warm-Up Line Drill – 7m 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 + 400m Jog @ warm up pace Strength / Skill Single Leg Landmine Romanian Deadlifts (3 Rounds for reps) EMOM 6 minutes (3 rounds):Minute 18 [...]

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

CrossFit – Wed, Jan 17 Warm-Up Warm-Up 2 sets: 10 reps/side – Squatting Quad Ankle Rocks -10 Barbell Kang Squats -1 BTN Overhead Complex: 3 strict press + 3 push press + 3 split jerk -4 Tempo Front Squat @ 3333 -3 Position Clean & Jerk: 1 at mid thigh, 1 at knee 1 at [...]

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

CrossFit – Tue, Jan 16 Warm-Up Warm-Up 3 Sets -1:00 Row-10 Scap pull ups -10 No push up burpees-10 crossbody V-ups (5/side) Strength / Skill Weighted Pull-Ups (Weight) Every 2 minutes, for 10 minutes (5 sets):3 Weighted Pull-Ups*Find a 3RM for the day in 5 working sets Army Style Hanging Knee Tucks (6 Rounds for [...]

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

CrossFit – Mon, Jan 15 Warm-Up Warm-Up Shuttle runs x 2:00 @ steady effort + 2 sets– :30/side PVC Front rack stretch– 5/side Squat thoracic rotations– 5 Empty bar Front Squats – 5 Empty bar shoulder Press Strength / Skill Front Squat (Every 2:30, for 10 minutes (4 sets): Front Squat Set 1: 6 reps [...]

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

CrossFit – Sun, Jan 14 [...]

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

CrossFit – Sat, Jan 13 Warm-Up Warm-Up 2 sets– :30 PVC Front rack stretch– 10 arch to hollow Swings– :20 HS Hold on wall (kick up) + Barbell prep for metcon (after strength)1 Set x 6 reps each of the following movements:– Clean Grip RDL’s– Clean Grip Deadlifts– Hang Clean Shrugs– Hang Muscle Clean– Hang [...]

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

CrossFit – Fri, Jan 12 Warm-Up Warm-Up 2 sets– 10 PVC Passthroughs– 10 Scap push ups -5/side Squat thoracic rotations + Optional workout prep2 rounds– 15 double unders– 5 Hang power snatch– 5 bar facing burpees– 5 front squats Strength / Skill Dumbbell suitcase ATG split squats E2MOM for 8 minutes: 8-10 Dumbbell suitcase ATG [...]

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

CrossFit – Thu, Jan 11 Warm-Up Warm-Up With a partner:Partner 1 – RowPartner 2 – 1 round– 20 Side to side line hops– 15 Banded pull aparts– 10 arch to hollow SwingsOnce partner 2 is done switch until both partners have done each station twice Strength / Skill Strength EMOM Every 4 minutes for 12 [...]

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

CrossFit – Wed, Jan 10 Warm-Up Warm-Up -5/side quadruped Hip CARs-10/side Groiner stretches + 2 sets 20 sec/side Cossack Squat Hold10 Medball Bear Hug Kang Squats5 empty bar Romanian deadlifts Strength / Skill Back Squat (Within 10 minutes: 1 Back Squat @ 90%) Suggested % build leading up to heavy single:Set 1 – 3 reps [...]

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 [...]