Posted by Emanuel Erlewein on Nov. 30, 2024 in WOD-Post

CrossFit – Sat, Nov 30 Sign ins for  Community Brunch are open 🙂Happy to see you on Sunday! Suggested Warm-Up Warm-Up 2 SETS 8 Lunge-Lunge-Squat 8 Alt. Box Step-Overs 8 Up-Downs 8 Ring Rows or 4-6 Strict Pull-Ups Into… 1-2 SETS 8 KB or DB Goblet Lunges 8 Box Jump Overs 8 Burpees 8 Kip [...]

Posted by Emanuel Erlewein on Nov. 29, 2024 in WOD-Post

CrossFit – Fri, Nov 29 Sign ins for  Community Brunch are open 🙂Happy to see you on Sunday! Suggested Warm-Up Warm-Up 1:00 Bike 10 PVC Pass Through 10 Alt. Groiner + Twists 7-10 Scap Pull-Ups 5-7 Kip Swings 10 Tuck-Ups Into… 2 ROUNDS* 5 Snatch/Clean Deadlift 5 Hang Muscle Snatch/Clean 5 Overhead/Front Squat 5 Kipping [...]

Posted by Emanuel Erlewein on Nov. 28, 2024 in WOD-Post

CrossFit – Thu, Nov 28 Suggested Warm-Up Warm-Up 1-2 ROUNDS :30 High Knees :30 Butt Kickers 5/5 Side Plank Rotations 10 Alt. Samson Lunges 10 Feet Elevated Calf Raises Into… 2-3 ROUNDS (w/partner)* 200m Run Together** P1: 10 Alt. Lunges / P2: Bottom of Squat Hold P1: 10 Up-Downs / P2: Top of Plank Hold [...]

Posted by Emanuel Erlewein on Nov. 27, 2024 in WOD-Post

CrossFit – Wed, Nov 27 Suggested Warm-Up Warm-Up 12 Toe Touch Jumping Jacks 8 BB Good Mornings 8 Box Step-Ups 8 WB Front Squats 10 Scap Pull-Ups Into… 12 Toe Touch Jumping Jacks 8 BB RDLs 8 Box Jumps 8 WB Thrusters 10 Ring Rows Into… 12 Toe Touch Jumping Jacks 8 Deadlifts 8 Box [...]

Posted by Emanuel Erlewein on Nov. 26, 2024 in WOD-Post

CrossFit – Tue, Nov 26 Suggested Warm-Up Warm-Up EMOM x 8 MINUTES MIN 1 – :45 Row* MIN 2 – 8 Shoulder Tap Up/Down + 10 Lateral hops (over rower optional) MIN 3 – :10 Hollow Hold + 10 Hollow Rocks MIN 4 – 10 Scap Push up + 5 Push Up *option to call [...]

Posted by Emanuel Erlewein on Nov. 25, 2024 in WOD-Post

CrossFit – Mon, Nov 25 Suggested Warm-Up Warm-Up 1 ROUND 6 Up-Dog Down-Dogs 8 Arm Haulers 10/10 Single Leg Glute Bridge Ups 50 Single Unders Into… 1 ROUND 20 Shoulder Taps 8 Push-Up to Pike 8/8 Split Squats 50 Single Unders Into… 1 ROUND 6 DB Push Press OR Pike Push-Ups 10 Barbell Front Rack [...]

Posted by Emanuel Erlewein on Nov. 24, 2024 in WOD-Post

CrossFit – Sun, Nov 24 Suggested Warm-Up Warm-Up TABATA (8 ROUNDS – :20 WORK / :10 REST) MVMT 1 – Hollow Hold/Rocks MVMT 2 – Superman Hold/Rocks Into… 2-3 ROUNDS 250/200m Row 10 Alt. Samson Lunges (Alternative Option: Alt. Groiners) 5/5 SA Ring Row 10 Alt. V-Ups Workout – All 3 ROUNDS FOR TIME (Time) [...]

Posted by Emanuel Erlewein on Nov. 23, 2024 in WOD-Post

CrossFit – Sat, Nov 23 Suggested Warm-Up Warm-Up 2 ROUNDS :30 Single Unders 10 Alt. Cossack Squats 8 KB Deadlifts 6 Down Dog to Cobra 4 Alt. Groiners Into… 2 ROUNDS :30s Double Unders / Single-Single-Doubles 10 Alt. Lunges 8 RKB Swings 6 Up-Downs 4 Cat Cows Workout – Performance 5 SETS FOR MAX REPS [...]

Posted by Emanuel Erlewein on Nov. 22, 2024 in WOD-Post

CrossFit – Fri, Nov 22 Suggested Warm-Up Warm-Up GENERAL WARM-UP 3 ROUNDS :15 High Knees in place :15 Butt Kickers in place :15 Push-Up to Down Dog :15 Squat Into… SPECIFIC WARM-UP 2 ROUNDS 100m Run 10 Alternating V-Ups* 8 Elbow Punches 6 Strict Press 4 Front Squats *2nd Round perform Alt. Supermans Strength – [...]

Posted by Emanuel Erlewein on Nov. 21, 2024 in WOD-Post

CrossFit – Thu, Nov 21 Suggested Warm-Up Warm-Up PARTNER WARM-UP P1 – Bike until P2 finishes 1RD, then switch P2 – 1 round of… 6 Samson Lunges 10 Elbow Punches 6 Hang Muscle Cleans 10 Sit-Ups Into… P1 – Bike until P2 finishes 1RD, then switch P2 – 1 round of… 10 BW Lunges 5 [...]