Posted by Emanuel Erlewein on Jan. 19, 2025 in WOD-Post

CrossFit – Sun, Jan 19 Suggested Warm-Up Warm-Up 3 ROUNDS 6 Burpee Prep Reps* 6 Lateral Step Overs 6/6 Staggered Stance KB Deadlift 8 Alt. Cossack Squats (Option for Goblet) 10 Alt. Deadbugs *RD 1: Inch Worms + Push-Up RD 2: 6 Up-Down + High Jump RD 3: 6 Burpee + High Jump Workout – [...]

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

CrossFit – Sat, Jan 18 Suggested Warm-Up Warm-Up 1 ROUND 3:00 Row 10 Banded Pull Aparts 8 Kang Squats Into… 1 ROUND 2:00 Row 10 Scap Pull Ups + 10 Ring Rows 8 Squat Jumps Into… 1 ROUND 1:00 Row 10 Kip Swings 8 Empty Bar Front Squats Workout – Performance FOR TIME (Time) 80/70 [...]

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

CrossFit – Fri, Jan 17 Suggested Warm-Up Warm-Up OPTIONAL MOBILITY 5 Up/Down Dog 8 Groiner into Pigeon Pose 5 Quadruped Forward + Backward Hip Circles 10 Cat/Cow Into… 1-2 ROUNDS 50 Single Unders 10 Good Mornings (BB Optional) 10 Deadbugs 6 Hang High Pull Into… 1-2 ROUNDS 30 Double Unders or Single Single Doubles 10 [...]

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

CrossFit – Thu, Jan 16 Suggested Warm-Up Warm-Up 1-2 ROUNDS 6 Cat Cows 6/6 Moose Antlers 6 Alt. Samson Lunges 6 Yoga Push-Ups Into… 2-3 ROUNDS 1:00 Cardio Choice 5 Tempo Push-Ups (31×1) 5/5 Seated Arnold Press 10 Alt. Step-Ups Workout – All 3 SETS FOR QUALITY 2:00 Cardio Choice 2/2 DB/KB Turkish Get-Ups (Athlete [...]

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

CrossFit – Wed, Jan 15 Suggested Warm-Up Warm-Up 1 ROUND 400 M Run High Knees Butt Kickers Side Shuffle Hamstring Sweeps Walking Hip Openers 200 M Run Into 2 ROUNDS (Time Permitting) 10 BB RDL 8 BB High Pulls 6 High Hang Muscle Cleans 10 Elbow Punches Strength – All EVERY 1:30 x 6 SETS* [...]

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

CrossFit – Tue, Jan 14 Suggested Warm-Up Metcon 2 ROUNDS 10 Alt. 90-90 Hip Rotations 5 Bootstrappers 10 Scap Pull-Ups :30 Bottom of Squat Hold (Active Hold!) Into… 2 ROUNDS 10 Jump Squats 10 Banded Lat Pushdowns 10 Kip Swings 5 Lunge-Lunge-Squats* *1 Rep = Lunge (L) + Lunge (R) + Air Squat Strength – [...]

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

CrossFit – Mon, Jan 13 Suggested Warm-Up Warm-Up 1-2 MOBILITY ROUNDS 5 Inchworms w/ Push Up 10 Alt Piked Toe Taps 5/5 Moose Antlers 10 Glute Bridge Raises 10 Bird Dogs Into… 3 ROUNDS 8 Push Ups (RND 2= Pike Push Up, RND 3= Push Press) 8 KB Deadlifts (RND 2= Russian Swings, RND 3= [...]

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

CrossFit – Sun, Jan 12 Suggested Warm-Up 1 Round 10 Jumping Jacks 10 Air Squats 10 Good Mornings 5 Up to Down Dogs with alt Toe Reach 2 rounds 10 Alt Goblet Lunges 5/5 KB Thruster 10 KB Swings 200m easy jog Warm-Up 2 ROUNDS 100M Jog 5/5 Leg Swings Forward + Backward 5/5 Leg [...]

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

CrossFit – Sat, Jan 11 Suggested Warm-Up Warm-Up GENERAL WARM-UP AMRAP x 5 MINUTES 100m Run 5 Good Mornings 5 Up-Downs 5 Push-Ups Into… SPECIFIC WARM-UP 1-2 ROUNDS 7 Barbell RDL’s 7 Barbell Clean Deadlifts 7 Babrell High Pulls 7 Barbell Muscle Cleans Extended Warm-Up – All EMOM x 10 MINUTES MIN 1 – 1 [...]

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

CrossFit – Fri, Jan 10 Suggested Warm-Up Warm-Up 1 ROUND 10 Hops 10/10 Single Leg Hops 10 Jumping Jacks 10 Alt. Childs Pose Lat Stretch 10/10 Adductor Rocks 10 Alt. Cossack Squats 10 Air Squats into… 2 ROUNDS 30 Jump Rope* 10 Elbow Punches 5 Power Clean 5 Front Squat 5 Overhead Presses *RD1: 30 [...]