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

CrossFit – Thu, Mar 23 Warm-Up Warm-Up 3:00 working on PVC Timing Drill for Single Unders/Double Unders Without Bounding (easier) With bounding (harder) + 2 Sets 20 Single Unders with focus on timing 15 Glute Bridges 10 Squat w/ thoracic rotation Strength / Skill Alternating Dumbbell Bench Presses (6-8 Alternating Dumbbell Bench Presses) 3 alternating [...]

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

CrossFit – Wed, Mar 22 Warm-Up Warm-Up 3 Sets: :30/side PVC External Rotation Stretch 8 BB RDLs @2121 tempo 8 Banded Pull apart + Strength Prep: 3 sets: 1 muscle Clean + 1 Shoulder Press (increase weight) Strength / Skill 1 Power-Clean + 1 Hang-Power-Clean + 1 Jerk (Every 2 minutes, for 12 minutes (6 [...]

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

CrossFit – Tue, Mar 21 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 Strength / Skill (AMRAP – Rounds and Reps) Every [...]

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

CrossFit – Mon, Mar 20 Warm-Up Warm-Up 3 Sets: 6/side Suitcase KB/DB DL 6/side Single Arm DB Strict Press (seated or standing) 12 Goblet Squats 12 Hollow Rocks Strength / Skill Shoulder Press (Every 2 minutes, for 6 minutes (3 sets): 3 Shoulder Presses @ 80-84%) Every 2 minutes, for 6 minutes (3 sets):3 Shoulder [...]

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

CrossFit – Sun, Mar 19 Sunday-Funday [...]

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

CrossFit – Sat, Mar 18 Warm-Up Warm-Up W/ Partner: Partner 1: Accumulate Rowing distance @Warm up intensity (60-70%) Partner 2: 1 Round of Warm-Up Set *Once Partner 2 finishes, athletes will switch until both have done 3 Rounds of Warm up 3 Warm-Up sets: 10 Banded Pull aparts 30 Single Unders 8/side Kettlebell Drag Through [...]

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

CrossFit – Fri, Mar 17 Warm-Up Warm-Up 10min AMRAP @warm up pace: :30 Machine 15 PVC Passthroughs 5 PVC Overhead Squats @2222 3 Strict Pull ups / Ring Rows :15 Chest to wall HS Hold* *Sub Straight arm plank hold Strength / Skill 3 strict (weighted) Pull-Ups (10 Rounds for reps) You have to perform [...]

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

CrossFit – Thu, Mar 16 Warm-Up Warm-Up A) 3:00 Air bike: Min 1 – easy pace Min 2 – Mod pace Min 3 – Fast pace + B) 2 Sets: 5/side Lunge T-Spine Rotations 5/side Plank Shoulder taps w/ pause at shoulder 10 Hollow Body Rocks Half the class starts w/ A. the other w/ [...]

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

CrossFit – Wed, Mar 15 Warm-Up Warm Up Row – :20 @fast pace / :40 @easy recovery x 5 sets + 10 min Snatch Positional Work – w/ BB, rotate through each movement as needed for positional prep: 2 sets: Squatting Quad Ankle Rocks: 10 reps/side BB Kang Squats: 8-10 reps BTN Snatch Grip Push [...]

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

CrossFit – Tue, Mar 14 Warm-Up Warm-Up Progressive Row: 100m @easy pace 100m @mod Pace 100m @hard pace 100m @mod Pace 100m @easy pace + 2 Sets: 10 Small Kip Swings/Kipping Knee raise* 10 Hollow Body Rocks 10 No push up Burpees *Switch movement for second set Strength / Skill As many Toes-to-Bars in 3 [...]