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

CrossFit – Sat, Apr 29 Parking situation in the morning: please do not use the parking area on the other side of the street. This area is needed by the Handelskammer for their students. Warm-Up Warm-Up 1-2 Sets Line Drills – 15-25′ Each Drill Knee Hug March Lizard crawl SL RDL to Kick Lateral Lunge [...]

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

CrossFit – Fri, Apr 28 Parking situation in the morning: please do not use the parking area on the other side of the street. This area is needed by the Handelskammer for their students. Warm-Up Warm-Up Progressive Row: 100m @easy pace 100m @mod Pace 100m @hard pace 100m @mod Pace 100m @easy pace + 2 [...]

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

CrossFit – Thu, Apr 27 Parking situation in the morning: please do not use the parking area on the other side of the street. This area is needed by the Handelskammer for their students. Warm-Up Warm-Up Bike/Rower – :20 @fast pace / :40 @easy recovery pace x 5 sets + 2 Sets 5 Inchworm to [...]

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

CrossFit – Wed, Apr 26 Warm-Up 10 min Snatch Positional Work – w/ BB, rotate through each movement as needed for positional prep: 2 sets: 10 reps/side Squatting Quad Ankle Rocks 8-10 reps BB Kang Squats 8-10 reps BTN Snatch Grip Push Presses 2 reps Tempo OHS @ 3333 1 rep 3 Position Snatch: 1 [...]

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

CrossFit – Tue, Apr 25 Warm-Up Warm-Up 5:00 Practicing Crossover Singles + 3 Sets 10 Banded Face Pulls 5 Inchworms 5 Hang Muscle Cleans + Strict Press Strength / Skill 20 sec max Doule-Unders (Emom x 10 Even: 20 sec max rep double unders Odd: 20 sec max rep toes to bar) 20 sec max [...]

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

CrossFit – Mon, Apr 24 Warm-Up Warm-Up Pigeon Stretch x 60 sec per side Then EMOM10 1 – 5 Horse stance Squat + 10 Scap pull ups 2 – 5 hand release Push ups + 5 inch worm with Shoulder taps Strength / Skill Shoulder Press (Shoulder Press *build each set to a heavy double [...]

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

CrossFit – Sun, Apr 23 Sunday-Funday Sunday-Funday Warm-Up For 9 min 10 KB Good Mornings 10 Curtsy Lunges (e/s) 10 Burpees Strength 3 Giantsets (each side) 10 Single Leg Single KB Romanian Deadlifts 10 (Heel-elevated) Single Leg Glute Bridge 10 Donkey Kicks – complete all movements on one leg before switching legs – directly go [...]

Posted by Emanuel Erlewein on Apr 22, 2023 in WOD-Post

CrossFit – Sat, Apr 22 Warm-Up Warm-Up 9 min EMOM Min 1 – 6/side Goblet Reverse Lunges Min 2 – :40 Single Unders/Speed Steps/ or Crossover singles Min 3 – 3/side Rope Pull ups OR 8 Ring Rows WoD Grind (Time) In teams of 2: "Grind" 20 Rounds for Time, with Buy In: Buy In: [...]

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

CrossFit – Fri, Apr 21 Warm-Up Warm-Up Tabata :20 on/:10 off x 3 rounds rotating through movements 1. Box Step ups 2. Groiner Stretch (:10/side) 3. Hand Release Push ups w/ full pause at top 4. PVC OHS @2222 Strength / Skill Bench Press (3 x 5 Barbell Bench Presses) 3 alternating sets of:A1. 5 [...]

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

CrossFit – Thu, Apr 20 Warm-Up Warm-Up 3:00 Row: Min 1 – easy pace Min 2 – Mod pace Min 3 – Fast pace + 2 Sets 5/side Deep lunge Rotations 5/side Plank Shoulder taps w/ pause at shoulder 10 Hollow Body Rocks Strength / Skill Tempo Ring Push Ups (31X1) (AMRAP – Rounds and [...]