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

CrossFit – Mon, Feb 26 Warm-Up Warm-Up 3 sets– :20/side Groiner Stretch– 8/side Bottoms up Shrimp Squats– 6 Push ups w/ Pause at bottom– :20 Bottom of Squat Hold Strength / Skill Front Squat (Every 3 minutes, for 9 minutes (3 sets): Max Front Squats Loads per set (by %): 96, 88, 80) WoD Balance [...]

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

CrossFit – Sun, Feb 25 Sunday-Funday [...]

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

CrossFit – Sat, Feb 24 Warm-Up Warm-Up 2 sets-:30 Overhead lat stretch on wall-:20 Hollow Body Hold-10 Bear Hug Kang Squats (medball)-5 Max Height Wallballs + 1 set x 5-8 reps each movement:– PVC Passthrough– BTN Elbow Pumps– BTN Strict Press in split Jerk stance– Push Press– Push Jerk– Pressing Split Jerk– Split Jerk Strength [...]

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

CrossFit – Fri, Feb 23 Warm-Up Warm-up 2-3 sets:-10 Squat to Stand-10 Standing Banded Pull Throughs– 8m Flat Back Ostrich Walk-x 3-5 reps 3 Position Deadlift – Thigh, Knee, Below Knee + Deadlift Specific PrepMove through2×10 reps w/ empty bar then light load 31X1 tempo 8 reps @ 50%5 reps @ 60% remainder of build [...]

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

CrossFit – Thu, Feb 22 Warm-Up Warm-Up -500m Row @Warm up effort + 2 sets-5 Tempo Push ups 2121 tempo -:15 Supinated deadhang-10 Hollow body Rocks Strength / Skill Dumbbell Bench Press (Weight) Every 90 seconds for 9 minutes (3 rounds):Minutes 0:00-1:30 8-10 Dumbbell ( DB ) Bench Press s (2020 tempo)Minutes 1:30-3:00 8-10 Supinated [...]

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

CrossFit – Wed, Feb 21 Warm-Up Warm-Up -Bottom of Squat Hold x 30 sec-PVC Passthroughs x 60 sec continuous-Bottom of Squat Hold x 30 sec + 2 Sets-8 Barbell Back Rack Elbow pumps-3 Tall Clean Pull unders (PVC or empty bar)-5 PVC Prone Lift off in Jerk Grip + Prep with Barbell:1 Set x 6 [...]

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

CrossFit – Tue, Feb 20 Warm-Up Warm-Up 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 + 3 sets:10 kip swings10 scap push ups Strength / Skill Bar muscle up focus: BeginnerEMOMx12Mins 1-4: 1.1.1 Jump to pikeMins 5-8: 1.1.1 Jump [...]

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

CrossFit – Mon, Feb 19 Warm-Up Warm-Up 3 sets-:30/side PVC Front rack stretch-30 Single unders-5/side Squat thoracic rotations-10 Scap Pull ups-5 Empty bar Thrusters Strength / Skill Front Squat (Every 3 minutes, for 12 minutes (4 sets): Max Front Squats Loads per set (by %): 90-92, 90-92, 84, 76) Based off of heavy 4 reps [...]

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

CrossFit – Sun, Feb 18 Sunday-Funday Sunday-Funday Warm-UpAMRAP 10– 10 Squats– 10 Glute-Bridges– 10 Down-Ups– 10 Light DB Snatches e/s– 10 MedBall Squat-Cleans Strength3 rds– 10 Goblet Cossack-Squats e/s– 10 Single Leg (heel-elevated) Glute-Bridges e/s WOD Partner Workout– 100 Wall-Balls– 100 Alt. DB-Snatches i/t– 100 Box-Jump-Overs– 100 Burpees Time Cap: 24 minutes One partner works [...]

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

CrossFit – Sat, Feb 17 Warm-Up Warm-Up With a PartnerPartner 1: RowPartner 2: 1 round-20 Pogo jumps-10/side DB Suitcase Deadlifts-5/side Box Step ups When P2 finishes switch stations until everyone has done each station twice WoD Fancy Footwork (AMRAP – Rounds and Reps) Modified Throwdown with partner:AMRAP 18– 8 Dual-DB Power Cleans @ 22.5/15kg – [...]