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

CrossFit – Tue, Feb 18 Suggested Warm-Up Warm-Up 1-2 MOBILITY ROUNDS :30 Stiff Leg Row 5 Push Up to Down Dog 10 Alt Thread the Needle 5/5 Moose Antlers 5 Pause Up Downs :10 Dead Hang Into… 2 ROUNDS 1:00 ROW* 8 Ring Rows 8 Kip Swings 4 Burpees *1st RND: 22-25 s/m, 2nd RND: [...]

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

CrossFit – Mon, Feb 17 Suggested Warm-Up Warm-Up 1 ROUND 250/200m Row or 200m Run 10/10 Forward and Back Leg Swings 10/10 Side to Side Leg Swings 150/100m Row or 100m Run 10 Alt. Hamstring Scoops 10 Alt. High Kicks 150/100m Row or 100m Run 10 Kang Squats 10 Alt. Cossack Squats 250/200m Row or [...]

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

CrossFit – Sun, Feb 16 Suggested Warm-Up Warm-Up 1 ROUND 250/200m Row or 200m Run 10/10 Forward and Back Leg Swings 10/10 Side to Side Leg Swings 150/100m Row or 100m Run 10 Alt. Hamstring Scoops 10 Alt. High Kicks 150/100m Row or 100m Run 10 Kang Squats 10 Alt. Cossack Squats 250/200m Row or [...]

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

CrossFit – Sat, Feb 15 Suggested Warm-Up Warm-Up 1 ROUND 30 Crossbody Mountain Climbers 5 Jefferson Curls 10/10 Single Leg Hops 3/3 Scorpion Stretch Into… 1 ROUND 25’ Bunny Hops/Bounds 5 Clean Deadlifts 10’/10’ Single Leg Hops 6 Tempo Push Ups (22X1) Into… 1 ROUND 50 Single Unders / 35 Double Unders 10 Hang Muscle [...]

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

CrossFit – Fri, Feb 14 Suggested Warm-Up Warm-Up 2 ROUNDS 12 Toes Touch Jumping Jacks 10 Alt. Lunges 10 Ring Rows 8 Air Squats w/ :01 Pause at Bottom Into… 1-2 ROUNDS (TIME PERMITTING) 12 Alt. Elbow Punches 10 Barbell Front Squats 8 Barbell Strict Press 6 Thrusters Strength – All Front Squat (5×5*) *Keep [...]

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

CrossFit – Thu, Feb 13 Suggested Warm-Up Warm-Up EMOM x 10 MINUTES MIN 1 – 10 Scap Pull-ups + :15 Bar Hang MIN 2 – 10 Glute Bridge + :15 Hold MIN 3 – 10/10 Split Squats* MIN 4 – 10-12 SLOW Strict Press MIN 5 – 10/10 Single Arm Russian KB Swings* *MIN 6 [...]

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

CrossFit – Wed, Feb 12 Suggested Warm-Up Warm-Up DYNAMIC MOBILITY 5 Inchworm to Up/Down Dog 10 Groiner with a Twist 10 Scap Push-Ups 5 BB Jefferson Curls AMRAP x 6 Minutes 10 Barbell Good Mornings* 10 Bird Dogs 10 Glute Bridge-Ups 8 Slow Pike Shoulder Taps** * at 3:00 switch to BB RDLs **at 3:00 [...]

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

CrossFit – Tue, Feb 11 Suggested Warm-Up Warm-Up AMRAP x 6 MINUTES 6/5 Cal Bike 100m Run 6 Tuck Ups 10 Kip Swings Workout – Performance AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 400m Run 30/25 Cal Bike 20 Toes to Bar (Score is Rounds + Reps) Workout – Fitness AMRAP x 20 [...]

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

CrossFit – Mon, Feb 10 Suggested Warm-Up Warm-Up 200m Run or 250/200m Row Into… 2 ROUNDS 8 Shoulder Taps + Down Dog* 8 Alt. DB Deadlifts 8 Vertical Jumps *1 Rep = Plank Shoulder Tap (R) + Shoulder Tap (L) + Down Dog Into… 2 ROUNDS 8 Plank Walk Outs 8/8 Single Arm DB Push [...]

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

CrossFit – Sun, Feb 9 Suggested Warm-Up Warm-Up 400m Run Into… 2 ROUNDS 20 Banded Pull-Aparts 5 Banded Cat Cows 20 Shoulder Taps 5 Push-Ups 20 Crunches 10/10 Split Squats Workout – All AMRAP x 25 MINUTES (AMRAP – Rounds and Reps) 800m Run 40 Sit-Ups 40 Walking Lunges 20 Up-Downs 20 Dips* *RIng, Bar, [...]