Posted by Emanuel Erlewein on Sep 21, 2023 in WOD-Post

CrossFit – Thu, Sep 21 Warm-Up Warm-Up 2:00 Row + 2 sets 5 Inchworms :20 supinated dead bar hang 10 Hollow Body Rocks WoD Steady (AMRAP – Rounds and Reps) 25 Minutes at smooth effort: 40/32 cal row 30 sec plank on elbows 20 sec dip support hold 10 ring rows Strength / Skill Cooldown [...]

Posted by Emanuel Erlewein on Sep 20, 2023 in WOD-Post

CrossFit – Wed, Sep 20 Warm-Up Warm-Up 3 Sets 5/side Groiner Stretch w/ rotation 8/side Reverse Alternating Lunges 10 No Push up Burpees + Optional Workout Prep 2 sets 3/side FR Walking Lunge Steps 6 lateral burpees over bar Strength / Skill Back Squat (Every 2:30, for 12:30 (5 sets): Back Squat Set 1 – [...]

Posted by Emanuel Erlewein on Sep 19, 2023 in WOD-Post

CrossFit – Tue, Sep 19 Warm-Up Warm-Up 2 Sets :20 Line hops front to back :20 Line Hops Side to Side 10/side Front to back leg swings 10/side side to side leg swings 10 arch to hollow Swings 5 Strict Rope or Ring Rows Strength / Skill C2B Skill-Work As part of warm-up: 3 sets: [...]

Posted by Emanuel Erlewein on Sep 18, 2023 in WOD-Post

CrossFit – Mon, Sep 18 Warm-Up Warm-Up 2 Sets 10 PVC Passthroughs 5 Air squats with 5 sec pause in bottom 5/side Box step ups in Round 1, 5 Box jumps in round 2 + 2 sets: 10 reps/side Squatting Quad Ankle Rocks 8-10 reps Barbell Kang Squats 8-10 reps Behind the neck Snatch Grip [...]

Posted by Emanuel Erlewein on Sep 17, 2023 in WOD-Post

CrossFit – Sun, Sep 17 Sunday-Funday Sunday-Funday Warm-UpFor 9 minutes– 200 m. run– 10 Glute-Bridge– 10 Reverse-Lunge (in total)– 10 Down-Ups Strength3 rds (Hamstring-Hell)– 15-20 (Feet-elevated) Single Leg Glute Bridgedirectly into – 15-20 Donkey Kicks with same leg Switch legs and repeat to finish round 1. WOD Take up to 10 minutes to find a [...]

Posted by Emanuel Erlewein on Sep 16, 2023 in WOD-Post

CrossFit – Sat, Sep 16 Warm-Up Warm-Up PVC External Rotation Stretch x 60 sec per side Then 2 Sets 10/side Wrist Rocks Side to Side 8 Barbell Romanian deadlifts 8/side Barbell Back Rack Elbow pumps 5 PVC Prone Lift off in Jerk Grip Strength / Skill 15 Clean & Jerks for time (Time) For Time: [...]

Posted by Emanuel Erlewein on Sep 15, 2023 in WOD-Post

CrossFit – Fri, Sep 15 Warm-Up Warm-Up Line Drill – 7,5 m. Each Drill Knee Hug March Lunge to Lizard Inchworms Lateral Duck Unders 400m @warm up pace + 2 Sets 10 single KB romanian deadlift 5 arch to hollow Swings 3 Wall Walks to :05 wall facing Handstand Hold on wall* *Sub inchworm to [...]

Posted by Emanuel Erlewein on Sep 14, 2023 in WOD-Post

CrossFit – Thu, Sep 14 Warm-Up Warm-Up Row Fish Game x 4 minutes + 3 Sets 5/side KB Suitcase Deadlifts :15 Hollow body rocks Strength / Skill CORE EMOM 12 (12 Rounds for reps) Every minute for 12 minutes (4 rounds): Minute 1 Max Seated Single Leg Pike Lifts for 40 seconds Minute 2 Max [...]

Posted by Emanuel Erlewein on Sep 13, 2023 in WOD-Post

CrossFit – Wed, Sep 13 Warm-Up Warm-Up 2 Sets 5 Sumo Inchworms 8 Empty bar back Squats with 1-2 sec pause in bottom 15 steps/side Banded Monster Walks 8/side bodyweight Reverse Lunges Strength / Skill Pause Back Squat (1 Pause Back Squat @ Max Load *1 sec pause in the bottom: ) Work to a [...]

Posted by Emanuel Erlewein on Sep 12, 2023 in WOD-Post

CrossFit – Tue, Sep 12 Warm-Up Warm-Up 2 Sets 10 Scap pull ups 5/side Box Step up / 5 Box Jump (step up first set, jump second) :20/side Single arm KB Overhead March in place Strength / Skill Kipping Pull-Up Practice 1 – Kipping Pull with Both Feet on Box: 5-10 reps x 2 sets; [...]