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

CrossFit – Mon, Oct 21 Suggested Warm-Up Warm-Up 1 ROUND 10 PVC Pipe Around the Worlds 10 Arm Haulers 8 Push-Up to Pike 8/8 Single Leg Glute Bridge-Ups Into… 1 ROUND 10 PVC Pipe Pass Throughs 10 Arm Haulers 8 Ring Rows 8 Snatch Grip Deadlifts Into… 1 ROUND 10 PVC Pipe Cuban Press 10 [...]

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

CrossFit – Sun, Oct 20 Suggested Warm-Up Warm-Up Bike Tabata (:20 ON / :10 OFF) x 8 SETS -Goal is to go from EZ pace to Workout Pace by last round- Into… 2 ROUNDS 10 Box Step Overs 10 Up-Downs 10 DB Bent Over See-Saw Rows* 10 Alt. DB/KB Suitcase DL *Switch to DB Slides [...]

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

CrossFit – Sat, Oct 19 Suggested Warm-Up Warm-Up AMRAP x 4 MINUTES 200m Run 10 Scap Pull-Ups → 10 Kip Swings 10 Tuck-Ups → 10 V-Ups 10 Air Squats → 10 BB Front Squats Into… SKILL SPECIFIC WARM-UP 8 Kipping Knee Raises 5 Clean Deadlifts 5 Hang Muscle Cleans 10 Elbow Punches 8 Toes to [...]

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

CrossFit – Fri, Oct 18 Suggested Warm-Up Warm-Up MOBILITY ROUND EMOM x 4 (:40 ON/:20 OFF) Min 1: Inchworm + Push Up Min 2: Bootstrappers Min 3: Alt Pigeons Min 4: Cossack Squats Into… AMRAP x 6 MINUTES 30 Single Unders (*Option 20 DUBs after 1ST RND) 10 Air Squats (*Add WB after 1ST RND) [...]

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

CrossFit – Thu, Oct 17 Suggested Warm-Up Warm-Up 2 ROUNDS 150/100m Row 10 Step-Ups 10 KB Sumo Deadlifts 5/5 KB Bent Over Rows Into… 2 ROUNDS 150/100m Row 10 Box Jumps 5/5 SL KB RDLs 10 RKBS Workout – Performance FOR TIME (Time) 500/400m Row 50 Box Jumps (20) 40 Russian KB Swings (70/53) 1000/800m [...]

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

CrossFit – Wed, Oct 16 Suggested Warm-Up Warm-Up 3:00 Cardio Choice Into… 2 ROUNDS 10 Banded Pull-Aparts 10 Scap Pull-Ups 10 Pike Scap Push-Ups 10/10 Groiner Twists Into… 2 ROUNDS 5 Ring Rows 5 Kip Swings 5 Push-Up to Pike 5 Air Squats + 5 Narrow Air Squats Classic Workout – All Choose either Mary [...]

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

CrossFit – Tue, Oct 15 Suggested Warm-Up Warm-Up 2 ROUNDS :45 Bike* 10 Good Morning (option to add empty barbell to back rack) 10 Glute Bridges 5/5 Cat-Cow 5/5 Thread the needle rotations Into 2 ROUNDS :45 Bike* 10 BB RDL 10 Superman Holds (:03-:05 per hold) *Increase pace each round Strength – All Deadlift [...]

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

CrossFit – Mon, Oct 14 Suggested Warm-Up Warm-Up 1-2 SETS (MOBILITY) 8 Wrist Rocks 8 Cat Cows 4 Yoga Push-Ups 8 Scap Wall Slides 8 Boot Strap Squats Into… 1 ROUND 6 Empty Barbell Strict Press 6 Up-Downs 6 Push-Ups to Pike 6 Empty Barbell Front Squats Into… 1 ROUND 6 Empty Barbell Push Press [...]

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

CrossFit – Sun, Oct 13 Suggested Warm-Up Warm-Up 2 ROUNDS 200m Run 8 Push-Up to Pike 10 Ring Rows 10 Up-Downs 10 Bird Dogs Into… 2 ROUNDS 6 Shuttle Runs 8 Push-Ups OR 8 Box/Bench Dips 10 DB Bent Over Row 10 Up-Down + Mountain Climbers 10 Sit-Ups Workout – All EMOM x 30 MINUTES [...]

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

CrossFit – Sat, Oct 12 Suggested Warm-Up Warm-Up AMRAP x 7 MINUTES* :30 Row 35 Single Unders 6 Alt. Box Step Overs 6 Push-Ups to Pike *At 4:00, switch to 25 Double Unders, 6 Box Jump Overs and :20 Handstand Hold or Pike Hold Quick Rest Then Into… 1-2 ROUNDS (TIME PERMITTING) 6 Snatch Grip [...]