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

CrossFit – Tue, Jan 17 Warm-Up Warm-Up 3 sets: 100m Jog 5/side reverse sampson lunges 10 Scap pull ups + 5 Kip Swings 12 KB RDLs w/ 3 sec neg Strength / Skill Pull-Ups Beginners (<3 Pull-ups) EMOM12 1: 3 Tempo pull-ups, 3s hold at the top + 3 second lower (use assistance, or jump [...]

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

CrossFit – Mon, Jan 16 Warm-Up Warm-Up 10 min amrap @warm up pace 1:00 Row or Bike 5 Russian Baby Maker 10 Snatch Grip RDLs 5 Hip Muscle Snatch 10 No Push up Burpees Strength / Skill 2 Hang-Squat-Snatches + 2 OHSs (6 Rounds for reps) Primer – 6 min emom Even: 2 Tall Snatch [...]

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

CrossFit – Sun, Jan 15 Sunday-Funday Warm-Up 3 rounds – Farmers & Lumberjacks If round goes longer than 3 min, stop and count cones to determine winner and reset. Loosing team to perform 15 air squats. https://journal.crossfit.com/article/warm-and-happy-2 WOD-Prep Go through movements, build pairs and get ready (~8 min) WOD Partner Workout (distribute work as desired) [...]

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

CrossFit – Sat, Jan 14 Warm-Up Warm-Up 2 sets: – Squatting Quad Ankle Rocks x 10 reps/side – BB Kang Squats x 8-10 reps – BTN Overhead Complex: 3 strict press + 3 push press + 3 split jerk – Tempo Front Squat @ 3333 x 4 reps – 3 Position Clean & Jerk: 1 [...]

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

CrossFit – Fri, Jan 13 Warm-Up Warm-Up EMOM x 12 min: Min 1: 10/side Plank Shoulder taps Min 2: 6 Lunges + 12 Air Squats Min 3: 10 Single Leg DB RDLs (5 reps/side) Strength / Skill Wall-Walk (10 Rounds for reps) EMOM x 10: 1-4 Wall Walks *Focus on: – Track number of steps [...]

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

CrossFit – Thu, Jan 12 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 5/side Goblet Reverse Lunge 10 Hollow Body Rocks 10 Russian KB Swing WoD WOD (AMRAP – Rounds and Reps) Lunge/Row/TTB Pacing 18 min AMRAP: [...]

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

CrossFit – Wed, Jan 11 Warm-Up Warm-Up 5 minutes on choice machine (Run, Row, Assault Bike, Bike Erg, Ski) 3 sets squat prep: – Horse Stance Squats: 8-10 reps w/ 1-2 sec pause in bottom – Bottoms Up Shrimp Squats: 4-6 reps/side – Banded Monster Walks: 15 steps/side forward & backward driving knees out using [...]

Posted by Emanuel Erlewein on Jan 10, 2023 in WOD-Post

CrossFit – Tue, Jan 10 Warm-Up Warm-Up 3 Sets: :20 Side to Side Line Hops :20 Front to back Line hops Band Pull aparts x 12 reps Banded Shoulder External Rotation; 12 reps/arm Scapular Pull ups x 10 reps + 400m Jog Strength / Skill Skill Chest to Bar Progressions: Beginners (with less than 3 [...]

Posted by Emanuel Erlewein on Jan 09, 2023 in WOD-Post

CrossFit – Mon, Jan 9 Warm-Up Warm-Up 2 minutes on Choice Machine at moderate effort + 2 sets: PVC Pipe Passthrough x 10 reps Groiner Stretch x :20/side Cossack Squat x 5/side PVC Tempo OHS x 5 reps @3232 tempo Prep with Barbell: 1 Set x 6 reps each of the following movements: -Clean Grip [...]

Posted by Emanuel Erlewein on Jan 08, 2023 in WOD-Post

CrossFit – Sun, Jan 8 Sunday-Funday Warm-Up TABATA 1 Alternate between – Down-Ups – Good Mornings TABATA 2 Alternate between – Air Squats – Inch Worms WOD-Prep Go through movements, build pairs and get ready (~10 min) WOD Partner Workout 5 sets (A-E) 5 min on, 2 min rest – A. max alt. DB-Snatches | [...]