Posted by Emanuel Erlewein on Mai 18, 2025 in WOD-Post

CrossFit – Sun, May 18 Suggested Warm-Up Warm-Up 1 ROUND (25’ for each movement) 200m Run Walking Samson Lunges Toe Walk Walking Toe Touches Heel Walks Walking Figure 4 Squat High Knees Walking Lateral Lunges Butt Kickers 200m Run Into… 2-3 ROUNDS (Time Permitting) 10 DB Alt. Around the Worlds 10 Scap Push-Ups 10 Push-Up [...]

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

CrossFit – Sat, May 17 Suggested Warm-Up Warm-Up 2 ROUNDS 1:00 Bike 12 Good Mornings 12 Cossack Squats 12 Air Squats 12 Dead Bugs 6 Slow Cat Cows Into… 2 ROUNDS :20 Moderate Hard Bike :10 Easy Bike :20 Moderate Hard Bike :10 Easy Bike 12 Sit Ups 12 Alt Box Step Ups (RND 2: [...]

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

CrossFit – Fri, May 16 Suggested Warm-Up Warm-Up 1 ROUND 400m Run 5 Inchworm Push-Ups 10 Squat Jumps 10/10 Single Leg Glute Bridge Ups Into … 2 ROUNDS 200m Run 5 Strict Press 10 Front Squats 5 Clean Deadlifts Strength – All Clean and Jerk (ON A 25:00 RUNNING CLOCK… Build to a 1RM Clean [...]

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

CrossFit – Thu, May 15 Suggested Warm-Up Warm-Up 2 ROUNDS 10 Alt. Elbow Punches w/Empty Barbell 5/5 Glute Dominant Step-Ups 10 SLOW Alt. Deadbugs 5 Jefferson Curls Into… 2 ROUNDS 10 Empty Barbell Deadlifts → 10 Empty Barbell Clean Deadlifts* 10 Alt. Step-Ups 10 Empty Barbell Strict Press → 10 Empty Barbell Push Press 20 [...]

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

CrossFit – Wed, May 14 Suggested Warm-Up Warm-Up 2 ROUNDS 1:00 Row 15 Hollow Rocks 16 Alt. Supermans 10 False Grip Ring Rows 10 Scap Pull-Ups 2 ROUNDS1:00 Row 10 Kip Swings :10 Top of Dip Hold :10 Bottom of Dip Hold Skill – All EMOM x 8 MINUTES MIN 1 – 1-2 Muscle-Up Attempts [...]

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

CrossFit – Tue, May 13 Suggested Warm-Up Warm-Up 2 ROUNDS 10 Air Squat 10 Good Morning 10 PVC Pass Through 5/5 Around the World Into… 1-2 ROUNDS (Time Permitting) 7 Hang Muscle Snatch* 7 Behind the Neck Strict Press* 5 Snatch Balance* 10 OH Squat* *BB optional for 2nd round. Strength – All Snatch (ON [...]

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

CrossFit – Mon, May 12 Suggested Warm-Up Warm-Up AMRAP x 4 MINUTES 8 Toe Touch Jumping Jacks 4 Alt. BW Lunges 4 Scap Pull-Ups :10 Knee Tuck Hang or L-Hang Hold Into… AMRAP x 4 MINUTES 20 Double Unders or 40 Single Unders 4 Alt. Goblet Lunges 4 Strict Pull-Ups or Ring Rows 4 Strict [...]

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

CrossFit – Sun, May 11 Suggested Warm-Up Warm-Up TABATA ROW (8 Rounds – :20 Work // :10 Rest) Into… 2 ROUNDS 10 Alt. Deadbugs → 10 Sit-Ups 10 Scap Push-Ups → 10 Hand Release Push-Ups 10 Alt. Step-Ups Workout – Performance A MOTHER OF A WORKOUT? (Time) 4 ROUNDS FOR TIME 50/40 Cal Row 40 [...]

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

CrossFit – Sat, May 10 Suggested Warm-Up Warm-Up 400m Run Into… Line Drills (25ft Lengths) Figure 4 Stretch Toy Soldiers Inch Worms Bunny Hops High Knees Butt Kickers Into… 2 ROUNDS 200m Jog 40 Single Unders* 10 Ring Rows *Speed Step single unders in round 2. Skill – Performance EMOM x 6 MINUTES 1 Kip [...]

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

CrossFit – Fri, May 9 Suggested Warm-Up Warm-Up 2 ROUNDS 15 Toe Touch Jumping Jacks 10 Air Squats 10 Elbow Punches 5 Hang Muscle Cleans 8 BB Strict Press Into… 2 ROUNDS 15 Toe Touch Jumping Jacks 10 WB Thrusters → 10 Wall Balls 5 Hang Power Cleans 8 BB Push Press Strength – All [...]