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

CrossFit – Thu, May 16 Warm-Up Warm-Up LINE DRILLS (25ft Each) Knees to Chest Heels to Butt Toe Touch Figure 4 Lateral Over and Under (Down + Back) Walking Lunge + Twist High Knees Butt Kickers Single Leg High Knee (Leg 1) Single Leg High Knee (Leg 2) Straight Legs Bounds Side Shuffle (Down + [...]

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

CrossFit – Wed, May 15 Warm-Up Warm-Up MOBILITY ROUND 5 Inch Worm to Down Dog 6 Alt Groiner with a twist 5/5 Cat Cow 5/5 Book Openers * *Lay on side with one leg over the other, place palms together and then slowly open top hand to other side of body Into… 2 ROUND 1:00 [...]

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

CrossFit – Tue, May 14 Warm-Up Warm-Up OPTIONAL MOBILITY ROUND 5 Inchworm + Push Up + Bootstrapper* 5/5 Groiner w/ Twist 10 90/90 Hip Openers 5 Tempo Air Squats (31X1) *Walk hands out to plank, do a push up, walk hands back to feet, grab toes, drop hips to a bootstrapper, bring hips back up, [...]

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

CrossFit – Mon, May 13 Warm-Up Warm-Up 1 SET 12 Calf/Tib Raise 10 Push-Ups to Pike 7/7 Staggered Stance Good Morning 10 Alt. Deadbug Into… 1 SET 60 Single Unders :20 Top of Ring Support Hold 10 Barbell RDL :30 Tuck Hold Into… 1 SET 35 Double Unders or 60 Single Unders :20 Bottom of [...]

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

CrossFit – Sun, May 12 Warm-Up Warm-Up 2 rds – 200 m. run – 5 Burpees – 5 Push-Up into Downward Dog (hold 3 sec) – 5 Beatswings – 5 Ring-Rows – 5 alt. Lunges e/s Specific Warm-Up Specific Warm-Up Go throw the movements and the flow. Find your scaling for the movements if necessary. [...]

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

CrossFit – Sat, May 11 Warm-Up Warm-Up 1 ROUND 6 Bootstrappers 8 Squat with a T Spine Twist :30 Active Hang 200m Run Into… 2 ROUNDS 6 Goblet-Squats 8 PVC Pass Throughs 10 Scap Pull-Ups (Kip Swings on Round 2) Into… 1 ROUND 6 Russian-Swings 8 PVC OHS 10 Knees-High / Toes-to-Space 200m Run Strength [...]

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

CrossFit – Fri, May 10 Warm-Up Warm-Up AMRAP x 4 MINUTES 5 Up-Downs 10 Scap Push Ups 5/5 Moose Antlers 10 Alt Box Step Ups Into… AMRAP x 4 MINUTES 5 Burpees 10 Banded Pull Aparts* 5 Tempo Push-Up (31X1) 10 Alt Groiners 5 Box Jumps *Start with Pull Aparts across the chest. Switch halfway [...]

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

CrossFit – Thu, May 9 Warm-Up Warm-Up 1 ROUND 1:00 Row (Arms Only) 10 Alt. Samson Lunges 10 Scap Pull-Ups 10 Alt. Deadbug Into… 1 ROUND 1:00 Row (Legs+Hip Only) 10 Alt. Bodyweight Lunges 10 Kip Swings 10 Tuck-Ups Into… 1 ROUND 1:00 Row (Stroke Rate @ 24s/m-26s/m) 10 DB Farmer Alt. Lunges 10 Strict [...]

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

CrossFit – Wed, May 8 Warm-Up Warm-Up 1 ROUND 5 Cat Cows 5/5 Moose Antlers :20 Superman 10 Alt. Deadbug 10 Bodyweight Good Mornings Into… 2-3 ROUNDS 7/5 Cal Bike 5 SA KB Deadlift + 5 SA KB Swings + 5 SA KB Clean* *Perform all KB movements with one arm and then all KB [...]

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

CrossFit – Tue, May 7 Warm-Up Warm-Up AMRAP x 8 MINUTES 100m Run 8/8 Leg Swings 8/8 Ankle Rotations 8 Bootstrap Squats 8 PVC Pass Throughs 8 PVC/BB Elbow Punches Strength – Performance Overhead Squat (ON A 20:00 RUNNING CLOCK… Build to a 3-Rep Max Overhead Squat) (Score is Weight) Week 6 of 6 Strength [...]