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

CrossFit – Fri, Jan 27 Warm-Up Warm-Up 9 min emom Min 1 – 40 sec Plank Shoulder taps w/ 1 sec pause Min 2 – 3 Eccentric Box Step Downs w/ slow negative Min 3 – 10 sec Sprint on Row or Bike Strength / Skill Push Jerk (Weight) EMOM x 10:Min 1: 5 Tng [...]

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

CrossFit – Thu, Jan 26 Warm-Up Warm-Up Line Drill – 8 m. 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 Knee WoD WOD (AMRAP – Rounds and Reps) "Check Your Pacing" 25 min amrap: 400m run 10 [...]

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

CrossFit – Wed, Jan 25 Warm-Up Warm-Up 3 Sets: :30/side Samson Stretch :30 Side to Side line hops 10 Bear Hug Kang Squats (medball) 5 Max Height Wallballs + Suggested Back Squat Warm-up Sets EMOM x 5 Min 1: 3 reps @ 40% Min 2: 3 reps @ 50% Min 3: 2 reps @ 60% [...]

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

CrossFit – Tue, Jan 24 Warm-Up Warm-Up Row x 100 Cals split with partner (switch every 10) Then: Cone Game Strength / Skill Kipping Pull-Up (Max reps) Pump Sesh3 sets:8-10 unbroken kipping pull upsrest 30s12-15 ring rowsrest 30s12-15 banded bicep curlsrest 2 min Ring Rows (Max reps) Pump Sesh3 sets:8-10 unbroken kipping pull upsrest 30s12-15 [...]

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

CrossFit – Mon, Jan 23 Warm-Up Warm-Up 3:00 Machine start easy and increase pace every 1:00 5 Toe Touch + Reach overhead 5/side Groiner Twist 5 Sumo Inchworms 6 reps of the following movements: -Clean Grip RDL’s -Clean Grip Deadlifts -Hang Clean Shrugs -Hang Muscle Cleans -Front Rack Elbow Pumps -Hang Power Cleans -Push Press [...]

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

CrossFit – Sun, Jan 22 Sunday-Funday Warm-Up For 9 min – 10 Single DB Hang-Clean & Jerks e/s (light) – 10 m. Inch-Worm – 10 m. Bear-Walk – 10 Lane-Hops (10 x over the line AND back) – 10 Squats WOD-Prep Go through movements, build pairs and get ready (~10 min) 4 rds with :40/:20 [...]

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

CrossFit – Sat, Jan 21 Warm-Up Warm-Up 8 min amrap @warm up pace :30 Bike 5 Inchworms to yoga push up 10 Ring Rows w/ pause at chest 5 Broad Jumps WoD WOD (Time) Partner workout "Slow burn" 75/68/60 Cal bike split however 50 synchro DL 70/47,5 75/68/60 cal row 300 double unders 75/68/60 cal [...]

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

CrossFit – Fri, Jan 20 Warm-Up Warm-Up 3 Sets Yoga Push ups x 8 reps KB Goblet Cossack Squat x 6 slow/controlled alt reps Bar Hanging Scapular Circles x 8-10 reps Strength / Skill Wall-Walk (Max reps) 2 sets: 1 min amrap wall walk rest 1 min 45 sec amrap wall walk rest 45 sec [...]

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

CrossFit – Thu, Jan 19 Warm-Up Warm-Up Progressive Row 100m @easy pace 100m @mod Pace 100m @hard pace 100m @easy pace Then 2 Sets :30 Supinated Grip Dead Hang 10/side Single leg Glute Bridges :30 Forearm Plank WoD WOD (Time) "Swings and a row" 3 rounds for time: 1k row 15 Russian KBS 32/24kg 15 [...]

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

CrossFit – Wed, Jan 18 Warm-Up Warm-Up 2 Rounds Tabata Circuit :20 on/ :10 transition to next movement Sumo Inchworms Goblet Squats w/ 1-2 sec pause in bottom Banded Monster Walks: 15 steps/side forward & backward driving knees out using hips Standing Reverse Lunges + Suggested Back Squat Warm-up Sets EMOM x 4: Min 1: [...]