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

CrossFit – Tue, Aug 13 Warm-Up Warm-Up 1:00 Bike Into… 2 ROUNDS 10 Air Squat 10 Alt. Shoulder Taps 10 Tuck-ups 10 Kip Swings Into… 1:00 Bike Into… 2 ROUNDS 8 Empty BB Front Squat 8 Up-Down 8 Kipping Hanging Knee Raise* *Switch to TTB/ TTS on 2nd Rounds Workout – Performance 5 SETS FOR [...]

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

CrossFit – Mon, Aug 12 Warm-Up Warm-Up 1 ROUND 10 PVC Around the Worlds 10 Bootstrappers 5 Push-Up to Pike 5/5 Jumping Lunges Into… 1 ROUND 10 PVC Pass Throughs 10 Cossack Squats 10 Arm Haulers 10 Box Step-Ups Into… 1 ROUND 5 PVC Cuban Press 10 Overhead Squats 10 Jumping Air Squats 10 Box [...]

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

CrossFit – Sun, Aug 11 Warm-Up Warm-Up AMRAP x 10 MINUTES* 5 Cal Cardio Choice 10 Alt. Long Step Back Lunges → 10 Alt. Box Step-Ups 5 Plank to Pikes → 5 Up-Downs w/ Jump 10 Bootstrapper Squats → 10 Perfect Air Squats *Switch to second movement at 5:00 mark Workout – All 5 SETS [...]

Posted by Emanuel Erlewein on Aug. 10, 2024 in WOD-Post

CrossFit – Sat, Aug 10 Warm-Up Warm-Up 2 ROUNDS 5 Inchworm w/ Push Up 10 Piked Shoulder Taps 10 Scap Push Ups 10 Bird Dogs 10 Kip Swings Into… 1 ROUND 7 Push Ups 10 KB Deadlifts 7 Hand Release Push Ups 10 Russian KBS 7 Kipping Knee Raises :10 Handstand/ Pike Hold Workout – [...]

Posted by Emanuel Erlewein on Aug. 09, 2024 in WOD-Post

CrossFit – Fri, Aug 9 Warm-Up Warm-Up 1 ROUND 200m Run 10 Sumo Stance Good Morning 10 Air Squat 10 PVC Pass Through 200m Run Into… 2 ROUNDS 5 Snatch Grip Deadlift 10 PVC Scarecrow Snatch 10 Behind the Neck PVC Press 10 PVC OH Squat Strength – All Snatch (3-3-3) *Start Light and end [...]

Posted by Emanuel Erlewein on Aug. 08, 2024 in WOD-Post

CrossFit – Thu, Aug 8 Warm-Up Warm-Up MOBILITY ROUND 10 SLOW Cat Cows 10 Alt Bird Dogs 10 Up Dog to Down Dog 10 SLOW Arm Haulers 10 Alt. Plank Calf Stretches* *From the Plank fold one foot over the other and push into a Pike to try and get the heel to the floor. [...]

Posted by Emanuel Erlewein on Aug. 07, 2024 in WOD-Post

CrossFit – Wed, Aug 7 Warm-Up Warm-Up 1 ROUND 100m Run 6 Jefferson Curls 8/8 Single Leg RDLs 10 Tempo Ring Rows (:03 negative) Into… 1 ROUND 100m Run 10 Good Mornings 10/10 Single Leg Glute Bridge-Ups 10 Kip Swings Into… 1 ROUND 100m Run 20 Glute Bridge March 10 Empty BB Deadlift 2-3 Strict [...]

Posted by Emanuel Erlewein on Aug. 06, 2024 in WOD-Post

CrossFit – Tue, Aug 6 Warm-Up Warm-Up 2 ROUNDS 20 Toe Touch Jumping Jacks 20 Alt. Mountain Climbers 20 Alt. Shoulder Taps 10 Alt. Step Ups 5 Air Squats + 5 Jumping Squats into… 2 ROUNDS 6 Box Jumps 6 Sit-Ups 6 Push-Ups 6 Hang Muscle Clean 6 OH Press* *2nd Round perform from behind [...]

Posted by Emanuel Erlewein on Aug. 05, 2024 in WOD-Post

CrossFit – Mon, Aug 5 Warm-Up Warm-Up 2 ROUNDS (GENERAL WARM-UP) 8/6 Cal Bike 6 Yoga Push-Ups :30/:30 Single Arm KB Suitcase Hold 12 Russian KB Swings Into… 2 ROUNDS (SPECIFIC WARM-UP) 7 Barbell Clean Deadlift 7 Barbell Muscle Clean 7 Barbell Front Squat 7 Barbell Split Jerk Stance Strict Press* *Change to Split Jerk [...]

Posted by Emanuel Erlewein on Aug. 04, 2024 in WOD-Post

CrossFit – Sun, Aug 4 Sunday-Funday Sunday-Funday Warm-Up 2 rds – 10 Squats– 10 90-90 Rotations – 5 SL Good-Mornings e/s– 20 Plate-Jumps +2 rds – 5 ATG Split-Squats e/s – 10 Alt. DB Snatches i/t– 5 Single-DB Strict-Press e/s– 10 Sit-Ups Strength 3 rds – 10 Front foot elevated DB Split-Squats e/s– 20 Cyclist-Squats [...]