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

CrossFit – Sun, Mar 30 Suggested Warm-Up Warm-Up 200M RUN into… 25’ LINE DRILLS Floor Scrapers Quad Stretch Side Shuttle (Down + Back) Toy Soldiers Samson Lunges Bear Crawl Burpee Broad Jump Into… 2-3 ROUNDS 5 Tempo Push Ups (31X0) (RND 2+3: 8 Push Ups*) 10 Deadbugs (RND 2+3: Sit Ups) 10 Plate Deadlifts 4 [...]

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

CrossFit – Sat, Mar 29 Suggested Warm-Up Warm-Up 3 SETS :15 Mountain Climbers :15 Glute Bridge-Ups :15 Push-Ups :15 Good Mornings Into… 2 ROUNDS 7 Deadlifts 5 Hang Power Cleans* 5 Hang Power Snatches* 2 Half Wall Walks* *RND 2 Complete 5 Power Cleans, 5 Power Snatches, 1 Wall Walk or Scaled Wall Walk. Workout [...]

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

CrossFit – Fri, Mar 28 Suggested Warm-Up Warm-Up 2 ROUNDS 5 Yoga Push-Ups 10/10 Single Leg Hops 10 High Hang Muscle Cleans 10 Alt. Elbow Punches Into… 2-3 ROUNDS 10 Alt. Samson Lunges 50 Single Unders* 5 Barbell Strict Press 5 Barbell Push Press 5 Barbell Push Jerk *Switch to 25 Double Unders or 10 [...]

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

CrossFit – Thu, Mar 27 Suggested Warm-Up Warm-Up 400m Run Into… 25’ Line Drills – Down and Back Toy Soldiers Figure 4 Toe Walk Heel Walk Shoo the Chicken Into… 2 ROUNDS 200m Jog 10 Tuck Ups/V Ups 10 PVC Pass Through Workout – Performance FOR TIME* (Time) 800m Run 30 Toes to Bar 30 [...]

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

CrossFit – Wed, Mar 26 Suggested Warm-Up Warm-Up GENERAL WARM-UP (MIN 0-5) 25ft Line Drills… Toe Walk Heel Walk High Kicks Alt. Hip Openers (hug knee into chest and open out wide) Bear Crawl Quad Crawl AC Skip Into… SPECIFIC WARM-UP (5-15) 1 ROUND 200m Run 12 Alt. 90-90 Hip Rotations 12 Alt. Bird Dogs [...]

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

CrossFit – Tue, Mar 25 Suggested Warm-Up Warm-Up MOBILITY ROUND 5/5 Wrist Circles 5 Up Dog to Down Dog 10 Squat w/ Twist :30 Dead Hang Into… 2 ROUNDS 10 Air Squats 10 Banded Lat Push Downs 10 Strict Press 10 Scap Pull Ups Into… 2 ROUNDS 5 Front Squats 5 Push Press 5 Thrusters [...]

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

CrossFit – Mon, Mar 24 Suggested Warm-Up Warm-Up 1 ROUND 10 Air Squats 10 Good Morning 5 Jefferson Curls 10 Glute Bridge 3/3 Scorpion Twist 6 Tuck Jumps 2 ROUNDS 10 BB RDL 6 Half Box Jumps (land low and step off)* 10 Hollow Rocks 10 Superman Lifts *BJO on 2nd Rnd Strength – All [...]

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

CrossFit – Sun, Mar 23 Suggested Warm-Up Warm-Up 10 Alt. Groiners 10 Arm Wallslides 5/5 Moose Antlers 10 Scapula RR +AMRAPx 6 10 DB Strict Presses10 Alt. Lunges 10 KB Swings 10 Alt. Shoulder taps Strength 10-12 Dual DB Seated Strict Press 10/10 SA DB Rows 4x 3 min AMRAP 1 min Rest between 17 [...]

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

CrossFit – Sat, Mar 22 Suggested Warm-Up Warm-Up 2 ROUNDS 30 Single Unders 10 Scap Push Ups 10 Piked Toe Taps 5 Tempo Push Ups (31X1) 10 KB Deadlifts 10 Baby Kip Swings Into… 2 ROUNDS 30 Double Unders 10 Russian KBS 8 Piked Push Ups or Push Up to Down Dog 10 Ring Rows [...]

Posted by Emanuel Erlewein on März 21, 2025 in WOD-Post

CrossFit – Fri, Mar 21 Suggested Warm-Up Warm-Up AMRAP x 5 MINUTES 8/6 Cal Bike (Easy Pace) 6 Air Squats 6 Alt. Elbow Punches 6 Tuck-Ups Into… AMRAP x 3 MINUTES 6/4 Cal Bike (Hard Pace) 6 Front Squats 6 Alt. V-Ups or V-Ups Strength – All 5×5 (Weight) Squat* *Option for Overhead, Front, or [...]