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; [...]

Posted by Emanuel Erlewein on Sep 11, 2023 in WOD-Post

CrossFit – Mon, Sep 11 Warm-Up Warm-Up 3 Sets 5 PVC Passthroughs :20/side PVC Front Rack Stretch :5/side Groiner rotations 5 Empty bar front squats 5 Empty bar Push Press Strength / Skill Thruster (Build to a max for the day – from the ground) High Voltage (Time) "High Voltage" 21-15-9 Reps for Time: Power [...]

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

CrossFit – Sun, Sep 10 Sunday-Funday Sunday-Funday Warm up: A. Cardio Warm up (4min)– 2 MIn Jog in Place– 1 min High Knees– 1 min Butt Kicks B. Dynamic Mobility (5min)– 30 sec 4 way Leg Swing– 1 min Windmills– 1 min Inch Worms– 1 min T-Spine Rotation in quadruped Position; Rot. Ellbow C. Movement [...]

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

CrossFit – Sat, Sep 9 Warm-Up Warm-Up 3 Sets :30/side lunging Sampson Stretch :30 Side to Side line hops 10 Medball Kang Squats 5 Max Height Wallballs Strength / Skill Kang Squat (3 sets of 8 reps Rest 2 minutes between sets) *7/10 RPE, working positions Gliding Leg Curls (3 sets of 8 reps Rest [...]

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

CrossFit – Fri, Sep 8 Warm-Up Warm-Up 2 min Machine of choice Then 2 Sets 10 PVC Pipe Passthrough 8 Empty Bar Back Squat @2020 tempo 2 Wall walks + Barbell Prep 1 Set x 6 reps each of the following movements: -Snatch Grip RDL’s -Snatch Grip Deadlifts -Hang Snatch Shrugs -Hang Muscle Snatch -Squatting [...]

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

CrossFit – Thu, Sep 7 Warm-Up Warm-Up Game Day Red Light Green Light Perform 2-3 Rounds with Frog Jumps Duck Walks Reverse Bear Crawls Strength / Skill Pick Drill Warm-Up Skills and Drills:Pick Drill Warm-Up – 5 minutes+Fish Game – 5 minutes  Fish-Game (AMRAP – Reps) score: – reps = point Skills and Drills:Pick Drill [...]