Posted by Emanuel Erlewein on Okt. 31, 2024 in WOD-Post

CrossFit – Thu, Oct 31 Suggested Warm-Up Warm-Up 400m Run Into.. 1 ROUND 10 Good Mornings 10 Tuck Ups 10 Toe Touch Jumping Jacks Into… 1 ROUND 10 Barbell Good Mornings + 10 Elbow Punches 10 V-Ups 50 Single Unders Into… 1 ROUND 10 Hang Muscle Cleans + 8 Front Squats 10 Kip Swings + [...]

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

CrossFit – Wed, Oct 30 Suggested Warm-Up Warm-Up EMOM x 4 MINUTES (:45 ON / :15 OFF) MIN 1 – Bike (Easy Pace) MIN 2 – Yoga Push-Ups MIN 3 – Kang Squat MIN 4 – Dead Hang Into… AMRAP x 6 MINUTES* 10/8 Cal Bike 6 Up-Down 6 Push-Ups :20 Hollow Hold *At 3:00, [...]

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

CrossFit – Tue, Oct 29 Suggested Warm-Up Warm-Up 2 ROUNDS 10 Step overs* 10 Good Mornings 10 Jumping Air Squat 10 Scap Circles *Box Jumps in 2nd Round Then Into… 1 ROUND 10 Box Jump Overs 10 BB RDL 10 Hollow Rocks Strength – All Deadlift (1×5 @ RPE 7 1×3 @ RPE 8 1×1+ [...]

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

CrossFit – Mon, Oct 28 Suggested Warm-Up Warm-Up 2-3 ROUNDS 200m Run 10/10 Split Squats 5 Muscle Clean 10 Elbow Punches 10 BB Strict Press Strength – All Push Press (1×5 @ RPE 7 1×3 @ RPE 8 1×1+ @ RPE 9 Push Press*) *Loading should be heavier from last week. (Score is Weight) Week [...]

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

CrossFit – Sun, Oct 27 Suggested Warm-Up Warm-Up 2 ROUNDS 12 Toe Touch Jumping Jacks 12 Scap Push Ups 12 Bird Dogs 12 Glute Bridge Ups :10 Pike Hold Into… 2 ROUNDS 40 Single Unders OR 30 Crossover Singles 8 Russian KB Swings 8 Sit Ups 8 Ring Rows :10 Dead Rig Hang Skill – [...]

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

CrossFit – Sat, Oct 26 Suggested Warm-Up Warm-Up OPTIONAL GENERAL MOBILITY 8 Bootstrappers 10 Groiners w/ a Twist 12 Scap Push-Ups 10 Alt. Scorpions Into… SPECIFIC WARM-UP 3 ROUNDS 1:00 Bike (EZ/MOD/HARD) 15 Air Squats → 10 WB Front Squats → 10 WB Thrusters 12 Scap Push-Ups → 8 Knee Push-Ups → 8 Push-Ups 5/5 [...]

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

CrossFit – Fri, Oct 25 Suggested Warm-Up Warm-Up 2 ROUNDS 10 Good Mornings 10 Kang Squats 10 Glute Bridge 10 Piked Shoulder Taps Into… 2 ROUNDS 8 BB Deadlifts 8 Hang Muscle Clean 8 Strict Press 8 Alt. Elbow Punches Strength – All Deadlift (1×3 @ RPE 7 1×3 @ RPE 8 1×3+ @ RPE [...]

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

CrossFit – Thu, Oct 24 Suggested Warm-Up Warm-Up *PARTNER WARM-UP* (Partners will switch when P2 completes listed exercises) 2 ROUNDS P1: Row P2: 6 Step Ups + 6 Scap Pull-Ups + 6 Tuck Ups Into… 2 ROUNDS P1: Row P2: 6 Box Jumps + 6 Kip Swings + 6 Ring Rows Partner Workout – All [...]

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

CrossFit – Wed, Oct 23 Suggested Warm-Up Warm-Up 1 ROUND 100m Jog 5/5 SA Deadlifts 5/5 SA DB Swings 5/5 SA Strict Press 5/5 Leg Swings (front to back) Into… 1 ROUND 100m Run 10 Up-Downs 10 Alt. DB HP Cleans 5/5 DB Push Press 5/5 Leg Swings (side to side) Into… 1 ROUND 100m [...]

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

CrossFit – Tue, Oct 22 Suggested Warm-Up Warm-Up 1-2 SETS MOBILITY 4/4 Half Kneeling Ankle Rocks 8 Kang Squats 8 Alt. Cossack Squats 4 Yoga Push-Ups Into… AMRAP x 6 MINUTES* 8 Calf Raises 30 Single Unders 8 Alt. Elbow Punches 8 Air Squats *At 3:00, switch to 15 Double Unders, 8 Muscle Cleans, and [...]