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 [...]

Posted by Emanuel Erlewein on Apr 19, 2023 in WOD-Post

CrossFit – Wed, Apr 19 Warm-Up Warm-Up 3 Sets: :30/side PVC External Rotation Stretch 8 BB RDLs @2121 tempo 8 Banded Pull aparts WoD Fundamentals (AMRAP – Rounds and Reps) "Fundamentals" As Many Rounds and Reps as possible in 10 minutes: 10 Chest-to-Bar Pull-Ups 5 Power Cleans @ 75/52,5 Start the strength part within 1-3 [...]

Posted by Emanuel Erlewein on Apr 18, 2023 in WOD-Post

CrossFit – Tue, Apr 18 Warm-Up Warm-Up 12 min EMOM Min 1 – Row or Bike x :40 @warm up pace Min 2 – 4/side Eccentric Box Step downs Min 3 – 10 Scap Pull ups Min 4 – :40 Practicing Speed Steps Strength / Skill Death By Toes to Bar (AMRAP – Rounds and [...]

Posted by Emanuel Erlewein on Apr 17, 2023 in WOD-Post

CrossFit – Mon, Apr 17 Warm-Up Warm-Up 3 Sets: :30/side Samson Stretch :30 Bike 10 Bear Hug Kang Squats (medball) 5 Max Height Wallballs Strength / Skill Front Squat (Built up to 1 Front Squat @ 90%) (A-B) On a 20:00 clockA) 1 Front Squat @ 90%B)1 Deadlift @ 90% Deadlift (Work up to 1 [...]

Posted by Emanuel Erlewein on Apr 16, 2023 in WOD-Post

CrossFit – Sun, Apr 16 Sunday-Funday [...]

Posted by Emanuel Erlewein on Apr 15, 2023 in WOD-Post

CrossFit – Sat, Apr 15 Warm-Up Warm-Up 3 sets: Partner 1 – Row @steady pace Partner 2: 5/side Eccentric Box Step downs 10 No Push up Burpees 5/direction DB Halos *After P1 is finished switch until both have complete 3 sets of each station WoD Dante’s Inferno (Time) "Dante’s Inferno" For Time: Row 80/64 calories [...]

Posted by Emanuel Erlewein on Apr 14, 2023 in WOD-Post

CrossFit – Fri, Apr 14 Warm-Up Warm-Up 4 Sets :30 Machine of choice 5 PVC Passthroughs 5 PVC OHS 10 Scap Pull ups/Small Kip Swings/Big Kip Swings/Kipping Knee Tucks* *Progress movement with each set Strength / Skill Block Bench Press (4 sets of 8-10 reps Rest as needed) w/ AbMat on chest – brief pause [...]

Posted by Emanuel Erlewein on Apr 13, 2023 in WOD-Post

CrossFit – Thu, Apr 13 Warm-Up Warm-Up 8 Min EMOM Min 1 – 3/side Samson reverse lunges + 5 Kip Swings Min 2 – 2 Wall Walks + :10-15 HS Hold + Then 2-3 x through complex: 20 Single Unders 20 Speed Steps 20 Double Unders *Advanced – try unbroken *Intermediate – Break at each [...]

Posted by Emanuel Erlewein on Apr 12, 2023 in WOD-Post

CrossFit – Wed, Apr 12 Warm-Up Warm-Up 2 Sets: :60 Bike/Rower 10 Inchworms 10 Groiners w/ Sky Reach + Then: 5 Reps Each Movement: Snatch Grip RDL Hang Snatch Shrugs Hang Muscle Snatch Power Snatch Strength / Skill 1 Power Snatch + 1 Hover Power Snatch + 1 Hang Power Snatch (Every 2 minutes, for [...]

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

CrossFit – Tue, Apr 11 Warm-Up Warm-Up 2 Sets: :20 Line hops front to back :20 Line Hops Side to Side 10/side Front to back leg swings 10/side side to side leg swings 10 Scapular Pull ups 10 Med Ball Thrusters Strength / Skill Skill (3 Rounds for reps) 3 Min AMRAP 5 shuttle runs [...]