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

CrossFit – Wed, Jan 29 Suggested Warm-Up Metcon LINE DRILLS 25’/25’ Side Shuffle 25’ Alt Figure 4 Stretch 25’ Alt. Quad Stretch 25’ Karaoke 25’ Toy Soldier 25’ High Knees 25’ Butt Kickers 25’/25’ High Knees into Sprint Into… 2 ROUNDS 4 Push Up to Down Dog 4/4 Moose Antler 8 Tuck Ups/V Ups 8 [...]

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

CrossFit – Tue, Jan 28 Suggested Warm-Up Warm-Up 2 ROUNDS 5 Jefferson Curls 5/5 Sciatic Nerve Flosses 10 PVC Banded Deadlifts 1:00 EZ Bike Into… 2 ROUNDS 5/5 Staggered Stance Good Mornings* 5 Cat/Cows 5 Empty Barbell RDLs :30 Bike Sprint *Option for staggered stance empty BB Deadlifts Strength – All Deadlift (5×2 Deadlift* (21X1)) [...]

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

CrossFit – Mon, Jan 27 Suggested Warm-Up Warm-Up 400m Run Into… 1 ROUND 10 Shoulder Taps 10 Scap Push-Ups or :10 Handstand Hold 10 Ring Rows 10 Scap Pull-Ups 10 Alt. Knees Over Toe Lunge 10 Cossack Squat 2 ROUNDS 5 Kip Swings 5 Push-Up to Pike* 5 Air Squats 5 Narrow Air Squats *2nd [...]

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

CrossFit – Sun, Jan 26 Suggested Warm-Up Warm-Up EMOM x (:40 ON / :20 OFF) MIN 1 – Single Unders MIN 2 – :20 Single Right Foot / :20 Singles Left Foot MIN 3 – High Knees Single Unders MIN 4 – Open Close Single Unders MIN 5 – Double Unders Into… 2-3 ROUNDS 8 [...]

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

CrossFit – Sat, Jan 25 Suggested Warm-Up Warm-Up 1-2 ROUNDS 10/10 Leg Swings 20 Bunny Hops 20 Anterior Tib Raises 10 Alt. Hip Openers (over the hurdle) Into… 400m Run 500/400m Row 200m Run 250/200m Row 100m Run 150/100m Row Workout – All AMRAP x 30 MINUTES (AMRAP – Rounds and Reps) 2000/1800m Row 1 [...]

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

CrossFit – Fri, Jan 24 Suggested Warm-Up Warm-Up 2 ROUNDS 5 Push Up to Down Dog 10 Alt Groiners 10 Alt Piked Toe Taps 10 Pause Air Squats (:01 in bottom) 5 Up-Downs Into… 2 ROUNDS* 6 Clean/Snatch Grip RDL 6 Muscle Clean/ Snatch 6 Push Press/Behind the Neck Push Press 4 Tempo Front Squats [...]

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

CrossFit – Thu, Jan 23 Suggested Warm-Up Warm-Up 3 ROUNDS 2:00 Bike* 12 Banded Pull-Apart 10 Alt. Deadbug (Option to add KB Pull Over) 8 Reps Pull-Up Prep** *RND 2= 1:30 Bike, RND 3= 1:00 Bike. **Scap Pull-Ups → Ring Rows → Kip Swings Skill – All EMOM x 8 MINUTES Practice 1-3 Rep of [...]

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

CrossFit – Wed, Jan 22 Suggested Warm-Up Warm-Up 3:00 Row (Increase intensity every minute) Into… 1 ROUND 5 Jefferson Curls 10 Boot Strappers 5 Push-Up to Pike 10 Cat Cow Into… 1 ROUND 10 Wall Ball Front Squats 10 Sumo Good Mornings 5 Tuck Jumps 10 Strict Press Into… 1 ROUND 10 Wall Balls 10 [...]

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

CrossFit – Tue, Jan 21 Suggested Warm-Up Warm-Up 200m Run Into… 2 ROUNDS 5 Inch Worms into Up Dog/Down Dog 10 Good Mornings 8 Jefferson Curls 5/5 Bodyweight Lunges 10 Shoulder taps 5/5 Cat/Cow Into… 200m Run 2 ROUNDS 5 Tempo RDL (31X1) 5/5 BB Front Rack Lunges 10 Up/Downs Strength – All Deadlift (5×3 [...]

Posted by Emanuel Erlewein on Jan. 20, 2025 in WOD-Post

CrossFit – Mon, Jan 20 Suggested Warm-Up Warm-Up SPECIFIC MOBILITY :45/:45 Banded Lat Stretch :45/:45 Banded Ankle Distraction :45/:45 Banded Hip Distraction Into… 2 ROUNDS 8 Burpees 10 Tuck-Ups 10 Alt. DB Deadlifts 10 Scap Pull-Ups Into… 1 ROUND 8 Alt. DB Burpees 10 V-Ups 10 Alt. DB Snatches 10 Kip Swings Skill – Performance [...]