Posted by Emanuel Erlewein on Mrz 26, 2024 in WOD-Post

CrossFit – Tue, Mar 26 Warm-Up Warm-Up Line Drill – 8m Each Drill-Knee Hug March-Lunge to Lizard-Inchworms-Lateral Duck Unders-200m Run @warm up pace + 2 sets-5/side Box step ups-10 Scap pull ups-5 arch to hollow Swings Strength/Skill Ring Muscle Up Negative (AMRAP – Reps) 10 min AMRAP for Quality:-1 Strict Ring Muscle Up NegativeAdvanced perform [...]

Posted by Emanuel Erlewein on Mrz 25, 2024 in WOD-Post

CrossFit – Mon, Mar 25 Warm-Up Warm-Up 5 min AMRAP of OHS Prep:-Prayer Stretch w/ PVC – 60 seconds-Bottom of Squat Thoracic Rotations: 10 reps/side-Bottom of Squat Loaded Ankle Stretches: 30 sec/side – using plate for loading + 3 sets-:30 Single unders-10 PVC Passthroughs-5 PVC OHS w/ pause in bottom Strength/Skill 1 Snatch Balance + [...]

Posted by Emanuel Erlewein on Mrz 24, 2024 in WOD-Post

CrossFit – Sun, Mar 24 Sunday-Funday Sunday-Funday Warm-Up 2 ads – 10 Prone Swimmers – 10 Cat Cows+AMRAP 5 – 10 Squats – 5 Shuttle-Runs (2x10m)– 10 Ring-Rows – 5 Burpees WoD In Teams of two, for time: (TC: 35 min) Buy-In:– 400 m. run – 40 Push-Ups -Then- 20 rds for time (partners switch [...]

Posted by Emanuel Erlewein on Mrz 23, 2024 in WOD-Post

CrossFit – Sat, Mar 23 Warm-Up Warm-Up 2 sets-:90 Echo Bike – increase pace every :30-5 Squat to Stand-5/side Crossbody V-ups+Barbell Prep2 Sets x 6 reps each of the following movements:-Strict Press @ 2121 tempo-Push press w/ 2 sec pause OH-Push JerksRest as needed between sets Strength/Skill Bench Press (Set 1 -5 reps @ 65% [...]

Posted by Emanuel Erlewein on Mrz 22, 2024 in WOD-Post

CrossFit – Fri, Mar 22 Warm-Up Warm-Up 2 Sets10 Wrist Rocks (10 side to side, 10 forward and backward, 5 circles e/d)10 Scap Pull-ups 10 Pass Throughs (banded) 10 Banded Good Mornings Workout Prep: 1 Rd 7 Lateral burpees over KB 10 American KB Swings 3 Pull Ups Burgener Warm-Up BURGENER WARM-UP: 3 Reps each1. [...]

Posted by Emanuel Erlewein on Mrz 21, 2024 in WOD-Post

CrossFit – Thu, Mar 21 Warm-Up Warm-Up 3:00 Row – increase pace each minute + 2 sets-5/side Curtsy squats (Bodyweight)-10 Hollow Body Rocks-15 No push up Burpees Strength/Skill Lateral Step Ups (3 Rounds for reps) 3 alternating sets of:C1. – 8 Lateral Step Ups8 reps/sideRest 20 secondsC2. -8-10 Half Kneeling Landmine Rotations e/s, not alternating [...]

Posted by Emanuel Erlewein on Mrz 20, 2024 in WOD-Post

CrossFit – Wed, Mar 20 Warm-Up Warm-Up -:60/side PVC Front Rack Stretch-:30 Bottom of Squat Hold + Line Drill – 8m Each Drill-Knee Hug March-Lunge to Lizard-SL RDL to Kick-Lateral Lunge w Jump-Hurdle Walk Overs-Backward Hurdle Walk Overs -Butt Kicks-High Knees Strength/Skill Front Rack Reverse Lunge (Every 2:30, for 7:30 (3 sets): 5 Front-Racked Barbell [...]

Posted by Emanuel Erlewein on Mrz 19, 2024 in WOD-Post

CrossFit – Tue, Mar 19 Warm-Up Warm-Up 2 sets-1:00 Row @ warm up pace-8/side DB Suitcase Deadlift-6 Tempo Push ups @ 31X1 + 3 sets:-10 seconds speed steps-10 seconds right foot jumps-10 seconds left foot jumpsrest 30 seconds WoD Dumb it Down (AMRAP – Rounds and Reps) Every 3 min x 9 sets:2 min work, [...]

Posted by Emanuel Erlewein on Mrz 18, 2024 in WOD-Post

CrossFit – Mon, Mar 18 Reminder: bitte gebt die Scores der Open Workouts bis spätestens Montag 20 Uhr ab.Reminder: please hand in the scores of the Open Workouts by Monday 8 pm at the latest. Warm-Up Warm-Up AMRAP :90 – Box Step ups + 2 sets-5 empty bar Front Squats-5 Empty bar Strict press-5 Ring [...]

Posted by Emanuel Erlewein on Mrz 17, 2024 in WOD-Post

CrossFit – Sun, Mar 17 Reminder: bitte gebt die Scores der Open Workouts bis spätestens Montag 20 Uhr ab.Reminder: please hand in the scores of the Open Workouts by Monday 8 pm at the latest. Warm-Up Warm-Up Amrap 6 -5 Inchworm -10 Plank shoulder taps -15 Air Squats -20 Plate Jumps WoD Partner WoD (Time) [...]