Posted by Emanuel Erlewein on Mai 01, 2025 in WOD-Post

CrossFit – Thu, May 1 Suggested Warm-Up Warm-Up 1-2 ROUNDS 5 Jefferson Curls 5 Burpee Broad Jumps 5/5 Single Leg RDLs into… AMRAP x 6 MINUTES :30 Row 10 Vertical Jumps 5/5 KB Suitcase Deadlifts Workout – Performance AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 40/30 Cal Row 30 Box Jumps (24/20) 200m [...]

Posted by Emanuel Erlewein on Apr. 30, 2025 in WOD-Post

CrossFit – Wed, Apr 30 Suggested Warm-Up Warm-Up 1 ROUND 5 Up Dog Down Dogs 10 Groiners 10 Elbow Punches 10 Scap Pull-Ups Into… 1 ROUND 8 Good Mornings 8 Cossack Squats 8 Hang Muscle Cleans 8 Ring Rows Into… 1 ROUND 6 Clean Deadlifts 6 Narrow Stance Air Squats 6 Hang Power Cleans 1-3 [...]

Posted by Emanuel Erlewein on Apr. 29, 2025 in WOD-Post

CrossFit – Tue, Apr 29 Suggested Warm-Up Warm-Up 2 ROUNDS 1:00 Bike 10 Up-Downs 5 Push Up To Down Dog 10 Alt Shoulder Taps 10 Bird Dog* Into… 2 ROUNDS :30 Bike (RPE 7-8) 5 Burpees 5 Tempo Push-Ups (31X1)* 10 Straight Leg Sit Ups** 10 Alt Groiners *RND 2: 10 DeadBugs **RND 2: Sit-Ups [...]

Posted by Emanuel Erlewein on Apr. 28, 2025 in WOD-Post

CrossFit – Mon, Apr 28 Suggested Warm-Up Warm-Up 2 ROUNDS 10 PVC Pass Throughs 10 Behind the Neck Strict Press 5/5 Around the Worlds 10 Air Squat 20 Single Unders Into… 2 ROUNDS 8 PVC Snatch Deadlift 8 High Hang High Pull 8 High Hang Muscle Snatch 8 Snatch Balance 8 OH Squat 20 Double [...]

Posted by Emanuel Erlewein on Apr. 27, 2025 in WOD-Post

CrossFit – Sun, Apr 27 Suggested Warm-Up Warm-Up GENERAL MOBILITY 10 Thread the Needle 8 Samson Lunges 5 Up to Down Dog 10 Slow Arm Haulers 1:30 Mod Bike Into… 2 ROUNDS 10 DB Hammer Curls → Supinated(RD2) 10 Straight Leg Sit-Ups → Butterfly(RD2) 10 Paused DB Bent Over Rows 10 BW Reverse Lunges → [...]

Posted by Emanuel Erlewein on Apr. 26, 2025 in WOD-Post

CrossFit – Sat, Apr 26 Suggested Warm-Up Warm-Up AMRAP x 7 MINUTES 8/6 Cal Row 8 Up-Downs* 8 Alt. Step-Ups* 100m Run *Complete 5 Burpees / 5 Box Jumps halfway through AMRAP. Hero Workout – Performance Small (Time) 3 Rounds For Time 1,000 meter Row 50 Burpees 50 Box Jumps (24/20 in) 800 meter Run [...]

Posted by Emanuel Erlewein on Apr. 25, 2025 in WOD-Post

CrossFit – Fri, Apr 25 Suggested Warm-Up Warm-Up 1-2 ROUNDS 10 Alt. 90-90 Rotations 5/5 Med. Ball Around the Worlds 10 Alt. Med. Ball Plank Rolls 10 Med. Ball Hamstring Curls Into… 1-2 ROUNDS 10 Alt. Elbow Punches w/barbell 10 Air Squats to Med. Ball 10 Med. Ball Push Presses to target 10 Empty Barbell [...]

Posted by Emanuel Erlewein on Apr. 24, 2025 in WOD-Post

CrossFit – Thu, Apr 24 Suggested Warm-Up Warm-Up 3 ROUNDS 1:00 Cardio 30 Single Unders 8 Ring Rows 6 Push Up to Pike *Round 2 – 30 Double Unders, Round 3 – 30 Cross Over Single Unders / Doubles. Workout – All EMOM x 24 MINUTES MIN 1 – :45 Cardio Choice 1 MIN 2 [...]

Posted by Emanuel Erlewein on Apr. 23, 2025 in WOD-Post

CrossFit – Wed, Apr 23 Suggested Warm-Up Warm-Up MOBILITY ROUND 5 Inchworm w/ Push Up 10 Piked Toe Taps 5/5 Moose Antlers 10 Air Squats 10 PVC Pass Throughs 10 PVC OH Squats Into… 2 ROUNDS 8 Snatch Grip BB RDL (Rnd 2: Deadlift) 6/6 DB Push Press 8 Alt DB Hang Snatch 6 Scap [...]

Posted by Emanuel Erlewein on Apr. 22, 2025 in WOD-Post

CrossFit – Tue, Apr 22 Suggested Warm-Up Warm-Up AMRAP x 4 MINUTES :30 Bike (Easy Pace) 4 Lunge-Lunge-Squat w/PVC* 4 Vertical Jumps Into… AMRAP x 4 MINUTES :30 Bike (Hard Pace) 4/4 Staggered Squats 4 PVC Front Squat or Overhead Squat (:02 pause at the bottom) *During the Lunges, perform PVC Pass Thrus. When you [...]