Posted by Emanuel Erlewein on Dez. 20, 2024 in WOD-Post

CrossFit – Fri, Dec 20 Suggested Warm-Up Warm-Up 2 ROUNDS 40 Alt. Mountain Climbers 10 Scap Push-Ups 5/5 Thread the Needle* 10 Good Mornings* *2nd RND complete 10 Arm Haulers & 10 KB Deadlifts Into… 2 ROUNDS 10 Up-Downs* 10 Russian KB Swings* 10 Ring Rows 10 Scap Pull-Ups *RND 2 complete 10 Burpees + [...]

Posted by Emanuel Erlewein on Dez. 19, 2024 in WOD-Post

CrossFit – Thu, Dec 19 Suggested Warm-Up Warm-Up 2 ROUNDS 10 Step-Ups :15/:15 Box-assisted pigeon stretch 10 Air Squat 5/5 Cossack Squat 10 Bootstraps Into 2 ROUNDS 10 Box Jumps (increase height second round) 10 Jumping Air Squat :30 Squat Hold Strength – All Back Squat (10-10-10-10 Box Back Squats*) *Squat to a Box that [...]

Posted by Emanuel Erlewein on Dez. 18, 2024 in WOD-Post

CrossFit – Wed, Dec 18 Suggested Warm-Up Warm-Up PART 1) TABATA (8 ROUNDS – :20 WORK / :10 REST MVMT 1 – Bike (increase pace by 3-5 RPMs every round) MVMT 2 – Hollow Hold Into… PART 2) 2-3 ROUNDS 10 SLOW Alt. Pike Shoulder Taps 5 Cat/Cows 10 Banded PVC Deadlifts 5 Jefferson Curls [...]

Posted by Emanuel Erlewein on Dez. 17, 2024 in WOD-Post

CrossFit – Tue, Dec 17 Suggested Warm-Up Warm-Up 2 ROUNDS 250m/200m Row (24-26SPM) 12 Alt. Reverse Lunges 150m/100m Row (26-28+SPM) 6/6 Split Squats Into… EMOM x 4 MINUTES (:40 ON / :20 OFF)MIN 1 – Single Unders MIN 2 – Deadbugs MIN 3 – Double Under or Double Under attempts MIN 4 – Sit-Ups Strength [...]

Posted by Emanuel Erlewein on Dez. 16, 2024 in WOD-Post

CrossFit – Mon, Dec 16 Suggested Warm-Up Warm-Up 1 ROUND MOBILITY 6 Up/Down Dogs 8 Bootstrappers 10 PVC Pass Throughs 10 PVC Around The Worlds into… 1 ROUND 15 Air Squats 10 WB Strict Press 10 WB Around the World 6 PVC Sn. Grip Deadlift 6 PVC High Hang High Pull 6 BTN Sn. Grip [...]

Posted by Emanuel Erlewein on Dez. 15, 2024 in WOD-Post

CrossFit – Sun, Dec 15 Suggested Warm-Up Warm-Up 1 ROUND 2:00 Cardio Choice (RPE 4-5) 20 SLOW Alt. Plank Shoulder Taps 10 DB Lat Pullover Alt. Deadbugs 5 Up-Downs Into… 1 ROUND 1:30 Cardio Choice (RPE 5-6) :15/:15 Single Arm Plank Hold 10 Alt. Bird Dogs 5 Up-Downs Into… 1 ROUND 1:00 Cardio Choice (RPE [...]

Posted by Emanuel Erlewein on Dez. 14, 2024 in WOD-Post

CrossFit – Sat, Dec 14 Suggested Warm-Up Warm-Up 2 ROUNDS 10 Good Mornings 5/5 Groiners with a twist :30 Hollow Hold 10 Superman Lifts 5/5 Cat Cow Into… 2 ROUNDS 10 Step-Ups (Box Jumps 2nd Round) 10 BB RDL 6 Scap Pull-ups (Kip Swings 2nd Round) 10 Ring Rows (Jumping Pull-ups 2nd Round) Hero Workout [...]

Posted by Emanuel Erlewein on Dez. 13, 2024 in WOD-Post

CrossFit – Fri, Dec 13 Suggested Warm-Up Warm-Up 1 ROUNDS 5 Toe Touch Jumping Jacks 10 Plank Shoulder Taps 5 Tempo Push Ups (31X1) 10 Alt Cossack Squats 5/5 Leg Swings (Each Direction) 10 Air Squats Into… 2-3 ROUNDS (TIME PERMITTING) 4 Shuttle Runs 6 Push Press (Strict/Push/Thruster)* 8 Squats (Goblet/FR/Thruster)* 6 Floor Press 8 [...]

Posted by Emanuel Erlewein on Dez. 12, 2024 in WOD-Post

CrossFit – Thu, Dec 12 Suggested Warm-Up Warm-Up EMOM x 4 MINUTES (:45 ON / :15 OFF) MIN 1 – Row (22-24SPM) MIN 2 – Yoga Push-Ups MIN 3 – Row (24-26+SPM) MIN 4 – Hollow Rocks Into… AMRAP x 4 MINUTES* 4 Alt. Shoulder Taps 4 Push-Ups → Pike Push-Ups 4 Scap Pull-Ups 4 [...]

Posted by Emanuel Erlewein on Dez. 11, 2024 in WOD-Post

CrossFit – Wed, Dec 11 Suggested Warm-Up Warm-Up 3:00 Bike (Increasing pace every :30) Into… 2 ROUNDS 5/5 Moose Antlers 5/5 Groiner Twists 10 PVC Pass Throughs 3 PVC Snatch Deadlift 3 PVC Snatch Grip Press 3 PVC Snatch Grip Push Press 3 PVC Snatch Grip Push Jerk 5 Jumping Squats* *Option for OHS or [...]