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 [...]

Posted by Emanuel Erlewein on Nov 30, 2023 in WOD-Post

CrossFit – Thu, Nov 30 Warm-Up Warm-Up 3:00 Echo Bike – Increase pace each minute + 2 Sets– 5/side Eccentric box step downs– 10 Hollow Body Rocks– 20 Mountain Climbers (10/side) + Jerk prep1-2 sets x 5 reps each movement:– PVC Passthrough– Barbell back rack Elbow Pumps– Behind the Neck Strict Press in Jerk Grip– [...]

Posted by Emanuel Erlewein on Nov 29, 2023 in WOD-Post

CrossFit – Wed, Nov 29 Warm-Up Warm-Up 3 sets:– 10/side Front to back leg swings– 10/side side to side leg swings– 5 Yoga Push ups– 200m Jog Strength / Skill Deadlift (Set 1 – 5 reps @ 25-30% Set 2 – 5 reps @ 35-40% Set 3 – 3 reps @ 45-50% Set 4 – [...]

Posted by Emanuel Erlewein on Nov 28, 2023 in WOD-Post

CrossFit – Tue, Nov 28 Warm-Up Warm-Up 3 Sets– 10 Empty bar shoulder press– 8/side Plank Shoulder taps 1- 0 Scapular Pull ups / arch to hollow Swings / Kipping Knee to chest Strength / Skill Push Press (Set 1 – 7 reps Set 2 – 5 reps Set 3 – 3 reps Set 4 [...]

Posted by Emanuel Erlewein on Nov 27, 2023 in WOD-Post

CrossFit – Mon, Nov 27 Warm-Up Warm-Up PVC External Rotation Stretch – x 60 sec per sideThen 2 Sets– 10/side Wrist Rocks from knees– 8 Barbell Romanian Deadlifts– 8 Barbell Back Rack Elbow pumps– 5 PVC Prone Lift off in Jerk Grip + Strength Prep2-3 Sets– 3 Hang Power Cleans + 3 Jerks with Light [...]

Posted by Emanuel Erlewein on Nov 26, 2023 in WOD-Post

CrossFit – Sun, Nov 26 Sunday-Funday Sunday-Funday Warm-Up EMOM 9 – Cardio (Row, Bike, Ski) – Tempo-Squats @1313 – Bear-Walk WOD For Time (TC 35) – 10 Burpees – 10 Burpees – 25 Push-Ups – 10 Burpees – 25 Push-Ups – 50 Lunges – 10 Burpees – 25 Push-Ups – 50 Lunges – 100 Sit-Ups [...]

Posted by Emanuel Erlewein on Nov 25, 2023 in WOD-Post

CrossFit – Sat, Nov 25 Warm-Up Warm-Up 3 Sets– 1:00 Bike– 8/side KB Suitcase Deadlift– 8/side Single arm KB Overhead Press– 8 arch to hollow Swings + BMU PrepAccumulate 3-5 reps @ each step building on the one before1. Jump to pike2. Tight and patient arch3. Toes rise (spot them)4. Hip drive + press down [...]

Posted by Emanuel Erlewein on Nov 24, 2023 in WOD-Post

CrossFit – Fri, Nov 24 Warm-Up Warm-Up 3 Sets– :30/side lunging Samson Stretch– :30 Back Rack elbow pumps– 10 Empty Barbell Kang Squats– 5 Muscle Cleans + Workout Prep1-2 sets– 6 Hang power cleans– 4 Front Squats– 2 Front rack Lunges (1/side)Rest as needed between sets Strength / Skill Front Squat (Every 2:30, for 10 [...]

Posted by Emanuel Erlewein on Nov 23, 2023 in WOD-Post

CrossFit – Thu, Nov 23 Warm-Up Warm-Up Game Day– Clean-Jerk-Snatch (rock paper scissor)– Clean beats snatch, snatch beats jerk, Jerk beats clean.Clean is power position and arms in Front rack, snatch is both arms overhead in apower position, jerk is arms over head feet in a split stance. Play best of 3, all losers do [...]

Posted by Emanuel Erlewein on Nov 22, 2023 in WOD-Post

CrossFit – Wed, Nov 22 Warm-Up Warm-Up – 400/500 m row – 10 Deadlifts @max. 30/40 Then Line Drill – 7 m Each Drill– Knee Hug March– Lunge to Lizard– Single leg RDL to Kick– Lateral Lunge w Jump– Hurdle Walk Overs– Butt Kicks – 10 Deadlifts + Between Strength & WOD, as WOD-Prep2 sets– [...]