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

CrossFit – Sat, Jun 10 Warm-Up Warm-Up With partner: Game Day Red Light Green Light Perform 2-3 Rounds with Bear Crawls Bodyweight lunges Frog squat Jumps + C&J prep 3 Sets 3 Power Clean + 3 Push Press *Start with empty bar and build to metcon weight WoD Partner Badger (Time) "Partner Badger" 3 Rounds [...]

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

CrossFit – Fri, Jun 9 Warm-Up Warm-Up Line Drill – 25′ Each Drill Knee Hug March Lizard crawl Inchworms Lateral Duck Unders 3 Shuttle Runs @warm up pace + Clean prep 3 sets x 3 Hang Muscle Cleans – starting with empty bar and building slightly Strength / Skill Hang Power Clean (EMOM x 9: [...]

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

CrossFit – Thu, Jun 8 Warm-Up Warm-Up 2 Sets :30 Row or bike @easy pace :30 Supinated Deadhang :30 Row or bike @moderate pace 5 Inchworms push ups :30 Row or bike @hard pace 5 Tempo Push ups @3030 Strength / Skill Single Kettlebell Push Presses (6-8 Single Kettlebell Push Presses / side) 4 alternating [...]

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

CrossFit – Wed, Jun 7 Warm-Up Warm-Up 3 sets :30/side couch stretch 5/side Alternating curtsey Lunges with medball in bear hug 5/side Thoracic rotations in squat + Rowing Force Curve Drill Strength / Skill Rear Foot Elevated Barbell Rack Split Squat (6 sets of 4-5 reps Rest 1 minute between sets *alternate sides per set [...]

Posted by Emanuel Erlewein on Jun 06, 2023 in WOD-Post

CrossFit – Tue, Jun 6 Warm-Up Warm-Up EMOM9 Min 1 – :30/side PVC Front Rack Stretch Min 2 – :45 Single Unders Min 3 – 5 RDLs + 5 Hang Muscle Cleans – empty bar Strength / Skill 2 paused jerk dips (2s) + 2 jerk drives (4 min emom of: – 2 paused jerk dips [...]

Posted by Emanuel Erlewein on Jun 05, 2023 in WOD-Post

CrossFit – Mon, Jun 5 Warm-Up Warm-Up 400m Jog + Then 3 sets 10 PVC Passthroughs 5 Ring Rows w/ pause at chest 5/side Bottoms up shrimp squat 10 No push up burpees Strength / Skill Tempo Weighted Pronated Pull-Up (41X0) (5 sets of 2-3 reps) Rest 2 minutes between sets *Note: Weight or band [...]

Posted by Emanuel Erlewein on Jun 04, 2023 in WOD-Post

CrossFit – Sun, Jun 4 Sunday-Funday Warm-UpFor 9 minutes 10 Air Squats 10 cal row 10 Dog-Cobra transitions (without Push-Up) 10 ring rows WoD Prep10 minutes to go through movements and set up equipment WoDAs Team of 2 80 Wall balls @9 kg 60 cal row 40 Pull-ups (strict->kipping->banded) 20 Double Push-Up Burpee 10 Wall [...]

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

CrossFit – Fri, Jun 2 Warm-Up Warm-Up 3 sets: 10 toe touch squats 10 Standing Banded Pull Throughs 7,5 m. Flat Back Ostrich Walk 5 reps 3 Position Deadlift – Thigh, Knee, Below Knee Strength / Skill Banded Deadlifts (Every minute for 10 minutes (10 rounds): 2-3 Banded Deadlifts @ 55% 4 Half Kneeling Single [...]

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

CrossFit – Thu, Jun 1 Warm-Up Warm-Up EMOMx9 Min 1 – :45 AMRAP Jump rope* Min 2 – :45 AMRAP Kang Squats with Medball Min 3 – :45 AMRAP Bicycle Crunches *Progress single unders – speed steps – double unders with each round Strength / Skill KB Palm-Press (4 sets of 12-15 reps) 4 sets [...]

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

CrossFit – Wed, May 31 Warm-Up Warm-Up Row x 100 Cals split with partner (switch every 10) + 2 Sets :30 passive bar hang :15 wall facing handstand hold* 5 KB Sumo DL High Pull *Sub Straight arm plank hold if needed Strength / Skill Tempo Rear Foot Elevated Goblet Split Squat (40X1) (6 sets [...]