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

CrossFit – Sat, Sep 2 Warm-Up Warm-Up With a partner Bike 50 Cals together @steady pace + 2 Sets :20 Rope Deadhang 8/side KB suitcase Deadlift 10 Straight Leg Sit ups Strength / Skill Box Squat (5 sets of 5 reps Rest 2 minutes between sets) @parallel *6/10 RPE for all sets – sit to [...]

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

CrossFit – Fri, Sep 1 Warm-Up Warm-Up 3 Sets 1:00 Row or Bike 5/side Squat + Sky reach 10 Snatch Grip RDLs 5 High hang Muscle Snatch 10 Hand Release Push ups Strength / Skill Snatch Balance (Find a max 1 Snatch Balance for the day) WoD Get Up to Get Down 2 (Time) "Get [...]

Posted by Emanuel Erlewein on Aug 31, 2023 in WOD-Post

CrossFit – Thu, Aug 31 Warm-Up Warm-Up Gait Run Prep Warmup Series 1 A. Knee Hug March B. Lunge to Lizard C. SL RDL to Kick D. Lateral Lunge w Jump E. Hurdle Walk Overs F. Backward Hurdle Walk Overs G. Lateral Duck Under H. Forward Duck Walk I. Reverse Duck Walk J. Ankling K. [...]

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

CrossFit – Wed, Aug 30 Warm-Up Warm-Up 2-3 sets: Squat to Stand x 10 reps Standing Banded Pull Throughs x 10 reps Flat Back Ostrich Walk x 7,5 m. 3 Position Deadlift – Thigh, Knee, Below Knee x 3-5 reps (Set 1 = empty bar, build weight weight set) Strength / Skill Deadlift (Set 1 [...]

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

CrossFit – Tue, Aug 29 Warm-Up Warm-Up Jump Rope :30 steady single unders :60 Attempts at Speed Steps :30 Steady Single Unders :60 Attempts at Double Unders *Proficient athletes cap work at :40 on the :60 intervals + 2 Sets 15 m. /side KB Overhead Carry 5 Scap pull ups 5 arch to hollow Swings [...]

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

CrossFit – Mon, Aug 28 Warm-Up Warm-Up 2-3 sets: PVC Front Rack/External rotation Stretch x :30/side Groiner Stretch x :20/side Cossack Squat x 5/side PVC Tempo Front Squat x 5 reps @3232 tempo Strength / Skill Front Squat (Find a 3 Rep Max in 15 minutes) Within 15 minutes:3 Front Squats @ Max LoadFind a [...]

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

CrossFit – Sun, Aug 27 Sunday-Funday Sunday-Funday WarmUp 9 min running clock – 200m run – 10 Lunges e/s – 30 sec Jumping-Jacks – 10 Squats – 30 sec High-Knees – 10 Down-Ups Mobility 2 Rds – 5 Kang Squats / Good Mornings with Band – 10 Pass-Throughs – 10 Worlds Greatest Stretch e/s Workout [...]

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

CrossFit – Sat, Aug 26 Warm-Up Warm-Up 2:00 machine of choice Then 3 sets 10 Single DB RDL 5/side One arm DB shoulder Press 10 Scap pull ups / arch to hollow Swings / Kipping knee raises* Strength / Skill Bent Over Barbell Row (4 sets of 8-10 reps Rest 90 seconds between sets *2 [...]

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

CrossFit – Fri, Aug 25 Warm-Up Warm-Up 200m Jog :30/side Pigeon Pose :30 Overhead lat stretch on wall + 2 sets: 10 reps/side Squatting Quad Ankle Rocks 8 reps Barbell Kang Squats 8 reps BTN Snatch Grip Push Presses 2 reps Tempo OHS @ 3333 1 rep 3 Position Snatch: 1 at mid thigh, 1 [...]

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

CrossFit – Thu, Aug 24 Warm-Up Warm-Up Bounding Prep: Bottom of Squat Heel Lifts x 10-12 reps Speed Steps x 30-40 reps Assisted Pogo Jumps to Unassisted Pogo Jumps x 10-20 assisted jumps into 10-20 unassisted jumps Depth Drops x 4-8 drops adjust catch position on each rep into 4-8 reactive depth drops Rebounding Jumps [...]