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

CrossFit – Sat, Feb 8 Suggested Warm-Up Warm-Up 2 ROUNDS 20 Bunny Hops 10/10 Single Leg Hops 5/5 Moose Antlers 5/5 Side Plank Rotations Into… 2 ROUNDS 10 Half Box Jumps* 10 Empty Barbell Strict Press 5 Scap Pull-Ups + 5 Kip Swings 10 Ring Rows *Jump tall and land softly on the box in [...]

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

CrossFit – Fri, Feb 7 Suggested Warm-Up Warm-Up 1 ROUND 1:00 Row (Focus on Long Pull) 10 Good Mornings 10 Air Squats 10 Down Dog to Up Dog 10 Alt Arm Raises in Child’s Pose Into… 2 ROUNDS 8/10 Cal Row (Dialing in the pace for the workout) 10 MB RDL (Deadlifts for 2nd Round) [...]

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

CrossFit – Thu, Feb 6 Suggested Warm-Up Warm-Up 1 MOBILITY ROUND 5 Inchworm + Push Up 5/5 Moose Antlers 10 Calf + Tib Raises Into… AMRAP x 5 MINUTES 5 Cal Bike 5 Tuck-Ups/V-Ups* 5 Up-Downs** 5 Kip Swings At halfway point, swap movements for following: *Toes to Something **Burpees Workout – Performance 10 ROUNDS [...]

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

CrossFit – Wed, Feb 5 Suggested Warm-Up Warm-Up MOBILITY ROUND 10 Groiners 10 Boot Strappers 10 Good Mornings :30 Deadhang Into… 1 ROUND 40 Line Hops (20 Lateral, 20 Forwards and Backwards) 10/10 DB Deadlifts 10 Scap Pull Ups :15 Top of Ring Support Into… 1 ROUND 8 Box Jumps 5/5 DB Hang High Pulls [...]

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

CrossFit – Tue, Feb 4 Suggested Warm-Up Warm-Up 1 ROUND MOBILITY 10 Alt. 90/90 Hip Rotations 5/5 Adductor Rock Backs 10/10 Half Kneeling Ankle Rocks 10 Sumo Kang Squats :30 Bottom of Air Squat Hold Into… 2-3 ROUNDS 100m Run 5/5 Split Squat 10 Alt. Elbow Punches 5 Empty Barbell Tempo Fronts Squats (20X1) 10 [...]

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

CrossFit – Mon, Feb 3 Suggested Warm-Up Warm-Up 2 ROUNDS 50 Single Unders 10 BW GM 10 Hand Over Hand Ring Rows 6 Inchworm + Push-Up 1 ROUND 30 Single-Single-Doubles 10 KB DL 10 Strict Knee Raise 10 Pike Push-Ups 1 ROUND 25 Double Unders 10 Russian KB Swings 6 Knees to Elbow 6 Pike [...]

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

CrossFit – Sun, Feb 2 Suggested Warm-Up Warm-Up MOBILITY FLOW 5 Inch Worm to Down Dog 5/5 Groiner With a Twist 5/5 Scorpion Twist 10 Alt Arm Lifts in Child’s pose 10 Alt Plank to Toe Tap Into… 2-3 ROUNDS 1:00 Cardio 10 Alt Lunges (Goblet on 2nd Round) 10 Dead Bugs (Sit ups on [...]

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

CrossFit – Sat, Feb 1 Suggested Warm-Up Warm-Up EMOM x 6 MINUTES (:45 ON / :15 OFF) MIN 1 – Row (Arms Only) MIN 2 – Good Mornings MIN 3 – Row (Legs + Hip Only) MIN 4 – Pike Elephant Walks MIN 5 – Row (Full Stroke) MIN 6 – Leg Swings (alternate legs [...]

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

CrossFit – Fri, Jan 31 Suggested Warm-Up Warm-Up OPTIONAL MOBILITY ROUND 10 Groiners 8 Cat Cow 10 Boot Strappers 8 Thread the Needle GENERAL WARM-UP 1 ROUND 10 Wall Ball Front Squats 10 Scap Pull Ups 20 Shoulder Taps Into… 1 ROUND 8 Wall Balls 8 Ring Rows 8 Up Downs Into… 1 ROUND 6 [...]

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

CrossFit – Thu, Jan 30 Suggested Warm-Up Warm-Up BOUNDING PRIMER 2 ROUNDS 12 Front to Back Line Hops 12 Side to Side Line Hops 10 Right/Left Single Leg Hops 5 Max Vertical Jumps -Quick Rest Between Rounds- Then Complete… 1 ROUND 8 Low Box Jumps 10 BW Good Mornings 10 Air Squats 10 Elbow Punch [...]