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

CrossFit – Sun, Jul 2 Sunday-Funday Sunday-Funday Warm-Up ~6 min Pizza Game then 3 rounds 12 Air Squats 12 KB Deadlift 12/9 cal row WOD-Prep Find a partner and go through workout movements Every 4 min for 16 minutes (Teams of 2) 10-20-30-40 Synchronised Russian KB Swings 40-30-20-10 Synchronised KB Goblet Squats max meters row [...]

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

CrossFit – Sat, Jul 1 Warm-Up Strength / Skill WoD Cooldown / Cashout [...]

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

CrossFit – Fri, Jun 30 Warm-Up Warm-Up 3 Sets :30/side Groiner Stretch 5/side eccentric box step downs 10 Empty Barbell Kang Squats 5 Squat Jumps for max height *Sub straight arm plank Strength / Skill Back Squat (5 alternating sets of: A1. 3 Back Squats @ 80-85% Rest 30 seconds A2. 3 Box Jumps (high [...]

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

CrossFit – Thu, Jun 29 Warm-Up Warm-Up Accumulate a 1000m Row *Every 200m get off the rower and perform: 1 set 15 FHL calf raises 20 side to side line hops Strength / Skill Rope Jump Skills 2023-06-29 Skill Every minute for 12 minutes (4 rounds): Minute 1 penguin hops (double tap)S for 15 seconds [...]

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

CrossFit – Wed, Jun 28 Warm-Up Warm-Up 400m jog + 3 sets 8/side lunging Samson stretches 10 circular Scap Pull ups/ kip swings/kipping knee raise* 15 m./side Single arm DB OH Carry *Change movement each set Strength / Skill Bent Over Barbell Row With Horizontal Band (4 sets of 6-8 reps Rest 2 minutes between [...]

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

CrossFit – Tue, Jun 27 Warm-Up Warm-Up 4 Sets :20/side Pigeon pose 5 Inchworms 8 barbell romanian deadlifts with 2 sec negative 8 barbell Strict Press + Clean Technical warm up 3 Sets starting with empty bar 2 Hang muscle Cleans + 2 Hang Power Cleans *The goal of this is to dial in the [...]

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

CrossFit – Mon, Jun 26 Warm-Up Warm-Up 3 Sets 200m Jog 10 PVC Passtrhoughs 10 circular Scap Pull ups 5 Ring Rows 5 PVC OHS @2121 tempo Strength / Skill 3 strict (weighted) Pull-Ups (10 Rounds for reps) You have to perform 3 strict weighted or unweighted reps. Scoring System – if weighted, note added [...]

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

CrossFit – Sun, Jun 25 Sunday-Funday Sunday-Funday Warm-Up For 9 minutes – 200m run -10 Walking-Lunges i/t -10 Waiters-Bow -10 Box-Step-Ups – 5 Inch-Worms Strength 3-4 rounds – 10 Single-Leg Romanian-KB-Deadlift – 10 Weighted Box-Step-Ups e/s WOD-Prep – Find a partner and prepare for workout – Go through workout movements and set up stations Workout [...]

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

CrossFit – Sat, Jun 24 Warm-Up Warm-Up Bounding prep 2 rounds: 20 seconds pogo hops 10 seconds rest 20 seconds speed steps 10 seconds rest 20 seconds penguin hops/ timing drill (jump and tap thighs twice each jump) Rest as needed between rounds + 3 Sets with partner Partner 1 – 10 Burpees Partner 2 [...]

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

CrossFit – Fri, Jun 23 Warm-Up Warm-Up 2 Sets 5 Sumo Inchworms 8 Medball Bear hug Squats w/ 1-2 sec pause in bottom 8/side seated Medball Russian Twists + Snatch Technical Warm up 2 Sets x 5 reps each -Snatch grip RDL – Hang Snatch Shrugs – Hang Muscle Snatch – BTN Snatch Grip push [...]