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

CrossFit – Wed, Nov 20 Suggested Warm-Up Warm-Up 1 ROUND 10 Banded Pull-Aparts 10 Scap Pull-Ups 10 Groiners 10 Scap Push-Ups Into… 1 ROUND 10 Banded Pull-Aparts 10 Kip Swings 10 Box Step-Ups 5 Tempo Push-Ups (31×1) Into… 1 ROUND 10 Banded Pull-Aparts 10 Low Ring Rows OR 3-5 Strict Pull-Ups 10 Box Jump Overs [...]

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

CrossFit – Tue, Nov 19 Suggested Warm-Up Warm-Up MOBILITY WARM-UP 10 Good Mornings 10 Glute Bridge 10 Dead Bugs 5/5 Scorpion Twists 10 Supermans Into… 2 ROUNDS 10 BB RDL 8 Tuck-Ups 6 Kip Swings Strength – All Deadlift (ON A 25:00 RUNNING CLOCK… Build to a 1-Rep Deadlift) (Score is Weight) Week 6 of [...]

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

CrossFit – Mon, Nov 18 Suggested Warm-Up Warm-Up 2 SETS :45 Row (24-26 SPM) 8 Kang Squats 8 Up-Downs (Over Bar) 8 Barbell Strict Press* *On the last rep, hold the bar overhead for :15. Into… 2 SETS :45 Row (26-28+ SPM)** 6 Yoga Push-Ups 6 Burpees (Over the Bar) 6 Barbell Push Press **On [...]

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

CrossFit – Sun, Nov 17 Suggested Warm-Up Warm-Up EMOM x 10 MINUTES (:40 ON/ :20 OFF) MIN 1 – Bike MIN 2 – Air SquatsMIN 3 – Step-Ups MIN 4 – Kang Squats MIN 5 – Hollow Hold or Tuck-Ups Workout – Performance 4 ROUNDS FOR TIME (Time) 25/20 Cal Bike 20 Box Step-Overs (24/20) [...]

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

CrossFit – Sat, Nov 16 Suggested Warm-Up Warm-Up AMRAP x 7 MINUTES 5 Bootstrappers 10 Calf Raises 5/5 Single Leg Box Step-Ups* *Switch to regular Box Step-Ups after 3:00. Hero Workout – All CHAD (Time) 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a [...]

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

CrossFit – Fri, Nov 15 Suggested Warm-Up Warm-Up *GENERAL WARM-UP* 30 Mountain Climbers 5 Cat Cows 5/5 Moose Antlers 10 Alt. Child’s Pose Lat Stretch 3/3 Groiner Twists 5 Bootstraps Into… *SPECIFIC WARM-UP* 20 Single Unders 10 Ring Rows 6 Clean Deadlift + 6 Elbow Punch 20 High Jump Singles 10 Scap Pull-Ups 3 Hang [...]

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

CrossFit – Thu, Nov 14 Suggested Warm-Up Warm-Up AMRAP x 3 MINUTES 10 Toe Touch Jumping Jacks 10 Air Squats 10 Up-Downs Into.. 1 ROUND 20 Alt. Pike Shoulder Taps 10 WB Front Squats 10 WB Push Press 6 Burpees Into… 1 ROUND 8 WB Thrusters 6 Pike Push-Up 8 Wall Balls 8 Burpees Strength [...]

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

CrossFit – Wed, Nov 13 Suggested Warm-Up Warm-Up 1 SET (MOBILITY) :45 Banded Lat Stretch (R) :45 Banded Lat Stretch (L) :45 Banded Lateral Hip Stretch (R) :45 Banded Lateral Banded Hip Stretch (L) Into… AMRAP x 5 MINUTES :30 Row 8 Banded Pull Aparts 4/4 Banded Sword Draws 8 Banded Good Morning 8 Banded [...]

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

CrossFit – Tue, Nov 12 Suggested Warm-Up Warm-Up 2 ROUNDS 10 Toe Touch Jumping Jacks 10 Banded Pull Aparts 10 Banded Pass Throughs 10 Banded OH Press 10 Banded Bent Over Rows 10 Alt. Dead Bugs into… 2 ROUNDS 8 Barbell Strict Press (RND 2: Push Press) 8 Elbow Rotations (Front or Back Rack) 8 [...]

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

CrossFit – Mon, Nov 11 Suggested Warm-Up Warm-Up 2 ROUNDS 10 Jumping Jack Toe Touches 10 Front Raises (LIGHT) 10 SDB Bent Over Rows 10/10 Leg Swings (fwd and back) into… 2 ROUNDS 10 Jumping Jack Crossbody Toe Touches 10 Lateral Raises (LIGHT) 10 SDB Pull Overs 10/10 Leg Swings (side to side) Extended Warm-Up [...]