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

CrossFit – Wed, Apr 9 Suggested Warm-Up Warm-Up AMRAP x 5 MINUTES 5 Good Morning 10 Air Squats 5 Barbell Up and Overs 10 Alt. Front Rack Lunges Into… AMRAP x 5 MINUTES 5 Up-Downs 5 Front Squats 10 Alt. Back Rack Lunges 10 Sit-Ups Strength – All 5×5* Squat (Weight) *Keep weight Moderate+ across [...]

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

CrossFit – Tue, Apr 8 Suggested Warm-Up Warm-Up MOBILITY ROUND 10 Alt. Box Elevated Groiners 10-12 Alt. Wall Ball Around the Worlds 10 Calf + Tib Raises 10 Cat/ Cows 16-20 Elbow Punches Into… 2 ROUNDS 1:00 Cal Row (EZ-MOD PACE) 10 Sumo Stance Good Mornings 10 WB Front Squat 10 WB Push Press 10 [...]

Posted by Emanuel Erlewein on Apr. 07, 2025 in WOD-Post

CrossFit – Mon, Apr 7 Suggested Warm-Up Warm-Up 2 ROUNDS 10 PVC Passthroughs 5/5 Around the World 10 PVC High Pull 5 PVC Snatch Balance 5 PVC OH Squat 2 ROUNDS 10/8 Cal Bike 10/10 DB DL 8/8 DB High Pull – Hang Snatch 2nd Rnd 6/6 Strict Press 4/4 OH Squat 10 Up/Down – [...]

Posted by Emanuel Erlewein on Apr. 06, 2025 in WOD-Post

CrossFit – Sun, Apr 6 Suggested Warm-Up Warm-Up 2 ROUNDS 1:00 Cardio Choice 10 KB DL 8 KB Upright Row 5/5 KB Press 5 Air Squat + 5 Jumping Air Squat 5/5 Split Squat :15 Hollow Hold + 10 Hollow Rocks Into… 1-2 ROUNDS 10 RKBS 10 Box Jumps 10 V-Up or Tuck Up 100m [...]

Posted by Emanuel Erlewein on Apr. 05, 2025 in WOD-Post

CrossFit – Sat, Apr 5 Suggested Warm-Up Warm-Up BAND MOBILITY 10-12 Supinated Band Pull-Aparts 10-12 Overhead Band Pull-Aparts 8/8 Single Arm Banded Upright Rows 10-12 Banded Strict Press 10-12 Banded Lat Push-Downs 10/10 Single Arm Dante Rows Into… 2 ROUNDS 10 Ring Rows 10 Scap Pull-Ups* 10 Scap Push-Ups 10 Knee Push-Ups* 10 Air Squats [...]

Posted by Emanuel Erlewein on Apr. 04, 2025 in WOD-Post

CrossFit – Fri, Apr 4 Suggested Warm-Up Warm-Up 2 ROUNDS 200m Run 10 Up Downs 5 Clean Deadlifts 10 Elbow Punches 10 Strict Presses 2 ROUNDS 100m Run 10 Toe Touch Jumping Jacks 5 Hang Muscle Clean → 5 Hang Power Clean in RD2 5 Push Press → 5 Push Jerk in RD2 Strength – [...]

Posted by Emanuel Erlewein on Apr. 03, 2025 in WOD-Post

CrossFit – Thu, Apr 3 Suggested Warm-Up Warm-Up 2 ROUNDS 15 Banded Pull Aparts 15 Banded Upright Row 15 Banded Bent Over Row :30/:30 Banded Lat Distraction AMRAP x 5 MINUTES :30 Bike 20 Single Unders* 5 Scap Pull-Ups 5 Kip Swings *Switch to 15 Double Unders after two rounds. Skill – Performance 4 SETS [...]

Posted by Emanuel Erlewein on Apr. 02, 2025 in WOD-Post

CrossFit – Wed, Apr 2 Suggested Warm-Up Warm-Up 1 ROUND 5 Inch Worms w/ Push Up 5/5 Groiner w/ Twist 5/5 Split Squats 10 Arms Only Row 10 Legs Only Row Into… 2-3 ROUNDS 5 Up-Downs (RND 2/3: Burpees) 10 Alt Lunges :30 Row (RND 1: 22-26s/m, RND 2/3: 24-28s/m) Workout – All EVERY 3:00 [...]

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

CrossFit – Tue, Apr 1 Suggested Warm-Up Warm-Up 1-2 ROUNDS 10/10 Med. Ball Around the Worlds 10 Alt. 90-90 Hip Rotations 10 PVC Pass Throughs 5/5 Adductor Rock Backs into… 1-2 ROUNDS 10 Med. Ball Front Squats 5 Empty BB Snatch Deadlifts 10 Wall Balls 5 PVC Scarecrow Snatches Strength – All Snatch (ON A [...]

Posted by Emanuel Erlewein on März 31, 2025 in WOD-Post

CrossFit – Mon, Mar 31 Suggested Warm-Up Warm-Up 400m Run Into… 25’ Line Drills Toy Soldiers Inch Worms Toe Walk Heel Walk High Knees Butt Kickers Into… 2 ROUNDS :30 Dead Hang → :30 Active Hang 8 V Ups → 8 Strict Knees to Chest 8 Box Jumps → 8 Box Jumps Into… 400m Run [...]