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

CrossFit – Mon, Jun 24 Warm-Up Warm-Up QUICK RUNNING DRILLS* Dynamic Knee Hug Dynamic Hamstring Scoop Toe Walk Heel Walk High Knees Butt Kickers *7,5 m. out and back Into… AMRAP x 5 MINUTES 100m Run 6 Burpees 6 Barbell RDLs 6 High Hang Muscle Cleans Strength – All Power Clean (EMOM x 7 MINUTES [...]

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

CrossFit – Sun, Jun 23 Warm-Up Warm-Up 2 rds – 10 Push-Up with alt. Toe-Reach – 5/5 Worlds-Greatest-Stretch– 10 Cossack-Squats i/t– 5 Jefferson-Curls+2 rds – 20 sec. BB FR-Stretch – 10 BB/Goblet Front-Squats – 10 BB Strict-Presses– 5 Burpees WOD WOD Partner WoD: You go I go (alt. Full rounds)1 min ON/1 min OFF 5 [...]

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

CrossFit – Sat, Jun 22 Warm-Up Warm-Up 1 ROUND 1:00 Legs + Hip Row (No Arm Pull) 8 Alt. Lunges + PVC Pass-Through 8 Alt. Kang Squats 4 Yoga Push-Ups Into… 1 ROUND 1:00 Hip + Arm Row (No Leg Push) 8 Alt. PVC Around the Worlds 8 Slow Air Squats 5-7 Push-Up to Pike [...]

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

CrossFit – Fri, Jun 21 Warm-Up Warm-Up 2 ROUNDS 20 Jumping Jacks 15 Banded Pull-Aparts 10 Banded Good Mornings 10 Scap Pull-Ups Into… 2 ROUNDS 10 Superman Rocks 10 Hollow Rocks 10 BB Good Morning 10 Kip Swings (Short & Tight) 10 Slow Ring Rows Strength – All EMOM x 10 MINUTES MIN 1 – [...]

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

CrossFit – Thu, Jun 20 Warm-Up Warm-Up 2 ROUNDS 1:00 Cardio Choice 1 10 Alt. Deadbugs 1:00 Cardio Choice 2 10 Up-Downs into… 2 ROUNDS 6/6 Slow BW Turkish Sit-Ups 6/6 Slow BW Reverse Lunges 6/6 Slow SA Strict Press (DB or KB) 10 Sit-Ups Workout – All AMRAP x 25 MINUTES 25/20 Cals Cardio [...]

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

CrossFit – Wed, Jun 19 Warm-Up Warm-Up 1 ROUND 200m Run 10 Figure 4’s 10 Alt. Samson Lunges 10 Scap Push-Ups Into… 1 ROUND 200m Run 10 Alt. Leg Swings 10/10 Split Squats 10 Tempo Push-Ups (31X1) Into… 1 ROUND 200m Run 10 Alt. Knee to Chest Steps 20 Walking Lunges 10 Push-Ups or Hand [...]

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

CrossFit – Tue, Jun 18 Warm-Up Warm-Up 1 ROUND 6 Alt. 90-90 Hip Rotations 6 Air Squats to Med. Ball 6 Scap Pull-Ups + 6 Kip Swings 12 Alt. Step Overs Into… 1 ROUND 6 Cat/Cows 6 Med. Ball Thrusters 6 Bigger/Dynamic Kip Swings 12 Low Landing Box Jumps* Into… 1 ROUND 6/6 Moose Antlers [...]

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

CrossFit – Mon, Jun 17 Warm-Up Warm-Up 2 ROUNDS :45 Bike (1st Round – Arms only // 2nd Round – Legs only) 10 Scap Push-Ups 5/5 Moose Antlers 5 Tall Jumps 5 Tall Drops* Into… 2 ROUNDS :45 Bike (Arms + Legs) 5 Push-Up to Pike 5 Hang Power Cleans 10 Barbell Alt. Elbow Punches [...]

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

CrossFit – Sun, Jun 16 Warm-Up Warm-Up 2 ROUNDS 8 Slow KB Deadlift 8 KB Upright Rows 8 Up-Downs 8 Tuck-Up or V-Up 8 Kip Swings Into… 2 ROUNDS 5 Burpees 5 Kipping Knee Raise 10 American KB Swings Workout – All 2 SETS (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 4-8-12 and [...]

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

CrossFit – Sat, Jun 15 Warm-Up Warm-Up LINE DRILL WARM-UP* Alt. Knee Hug Stretch Alt. Hamstring Sweep Toe Walk Heel Walk Karaoke *25ft out and back / each Into… 3 ROUNDS 100m Run 4 Alt. Groiner w/ Thoracic Twist 4 “Slow” Air Squats + 4 Jumping Air Squats 8 Alt. Elbow Punches Strength – All [...]