Posted by Emanuel Erlewein on Juni 17, 2025 in WOD-Post

CrossFit – Tue, Jun 17 Suggested Warm-Up Warm-Up 2 ROUNDS 30 Single Unders 10 Alt. Lunges 10 Scap Push-Ups 10 Tuck-Ups* *Option to complete V-Ups RND 2. Into… 1-2 ROUNDS (Time Permitting) 20 Double Unders or 5 Single-Single-Double Unders 10 Kip Swings* 10 Heel Elevated Narrow Stance Air Squats 10 Push-Ups *RND 2 → 10 [...]

Posted by Emanuel Erlewein on Juni 16, 2025 in WOD-Post

CrossFit – Mon, Jun 16 Suggested Warm-Up Warm-Up EMOM x 5 MINUTES MIN 1 – :45 Arms Only Rowing MIN 2 – :45 Arms + Body Rowing MIN 3 – :45 Half Slide Rowing MIN 4 – :40 Full Slide Rowing (SPM 22-25) MIN 5 – :40 Full Slide Rowing (SPM 24-28) Into… 2 QUICK [...]

Posted by Emanuel Erlewein on Juni 15, 2025 in WOD-Post

CrossFit – Sun, Jun 15 Suggested Warm-Up Warm-Up MOBILITY ROUND 10 Calf + Tib Raises 10 Alt. Plank Calf Stretches* 10 Up-Dog to Down Dog 10 SLOW Scap Push-Ups 6-8 Child’s Pose Walk-Outs** *From a plank position, fold one foot over the over and gently rock back until a stretch is felt in the calf. [...]

Posted by Emanuel Erlewein on Juni 14, 2025 in WOD-Post

CrossFit – Sat, Jun 14 Suggested Warm-Up Warm-Up 1 ROUND 200m Run Into… Line Drills (25ft Lengths) High Knees Butt Kickers Toy Soldiers Hip Openers Hip Closers Skip Into… 2 ROUNDS 200m Run 10 BB RDL→ BB DL 10 Hang Muscle Cleans→ Hang Power Cleans 10 Front Squats Workout – Performance FOR TIME* (Time) 400m [...]

Posted by Emanuel Erlewein on Juni 13, 2025 in WOD-Post

CrossFit – Fri, Jun 13 Suggested Warm-Up Warm-Up 1 ROUND 10 Banded Pass Throughs 10 Banded Pull Aparts 10 Boot Strappers 10 Groiners Into… 1 ROUND 5 Push Up to Pike 10 Armhaulers 10 Air Squats 10 90-90 Hip Rotations Into… 1 ROUND 5 Tempo Strict Press (31X1) 20 Pike Shoulder Taps 10 Narrow Squats [...]

Posted by Emanuel Erlewein on Juni 12, 2025 in WOD-Post

CrossFit – Thu, Jun 12 Suggested Warm-Up Warm-Up 2 ROUNDS 1:00 Row 10 Banded Pull Aparts 10 Banded OH Pull Aparts 10 Banded Bent Over Rows 10 Banded Face Pulls 10 Dead Bugs Into… 2-3 ROUNDS 1:00 Row 10 Ring Rows :10 Top of Rings Hold :10 Bottom of Rings Hold (feet assist if needed) [...]

Posted by Emanuel Erlewein on Juni 11, 2025 in WOD-Post

CrossFit – Wed, Jun 11 Suggested Warm-Up Warm-Up GENERAL MOBILITY 10 Groiners 6 Bootstrappers 5 Up/Down Dog 10 Cat/Cow Into… SPECIFIC WARM-UP 3 ROUNDS 15 Air Squats → 10 WB Thrusters → 10 Wall Ball Shots 10 KB Deadlifts → 10 Russian KB Swing → 10 KB Swings 8 Standing Vertical Jumps → 10 20” [...]

Posted by Emanuel Erlewein on Juni 10, 2025 in WOD-Post

CrossFit – Tue, Jun 10 Suggested Warm-Up Warm-Up AMRAP x 5 MINUTES 4 Good Morning 4 Alt. DB Slides 4/4 Split Squats 4 Scap Pull-Ups Into… AMRAP x 5 MINUTES 4/4 Single Arm DB Bent Over Row 4 DB Goblet Alt. Lunges 4 Kip Swings 4 Strict Hanging Knee Raises Strength – All 3 SETS [...]

Posted by Emanuel Erlewein on Juni 09, 2025 in WOD-Post

CrossFit – Mon, Jun 9 Suggested Warm-Up Warm-Up 2-3 ROUNDS 1:00 Bike (increase pace each round) 10 Banded Pull Aparts 5/5 Banded Low to High Crossbody Pull Aparts 5 Banded Snatches* *Step onto the band to secure it down. With a wide grip on the band, perform a high pull and then press it overhead. [...]

Posted by Emanuel Erlewein on Juni 08, 2025 in WOD-Post

CrossFit – Sun, Jun 8 Suggested Warm-Up Warm-Up 2 ROUNDS 100m Jog 5/5 Glute Dominant Step-Ups → 10 Alt. Step-Ups 5 Vertical Jumps → 5 Box Jumps Into… 2 ROUNDS 150/100m Row 10 Scap Push-Ups → 10 Push-Ups 10 Up-Downs → 10 Burpees Into… 2 ROUNDS :30 Cardio Choice 20 Alt. Plank Shoulder Taps → [...]