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

CrossFit – Tue, Apr 16 Warm-Up Warm-Up 2 ROUNDS :20 Jumping Jacks :20 Forward + Backward Legs Swings (:10 Each Leg) :20 Crossbody Leg Swings (:10 Each Leg) :20 Butt Kickers :20 Good Mornings :20 Glute Bridge Ups Into… AMRAP x 5 MINUTES 200m Run 10 Barbell RDL 10 Bird Dogs Strength – All Deadlift [...]

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

CrossFit – Mon, Apr 15 Warm-Up Warm-Up 2 ROUNDS 1:00 Bike 10 Banded Lat PushDowns 5 Scap Pull-Ups 10 Empty BB Strict Presses Into… 2 ROUNDS 15/12 Cal. Bike 10 Kip Swings 5 Tuck-Up + V-Up (1 Rep = Tuck-Up + V-Up) 10 Empty Barbell Push Press Skill – Performance EMOM x 5 MINUTES* 1 [...]

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

CrossFit – Sun, Apr 14 Warm-Up Warm-Up 1 ROUND 200m Run 5/5 Leg Swings (Forwards/Backwards + Side-to-Side) 10 Slamball Deadlifts 10 Scap Push-Ups Into… 1 ROUND 200m Run 10 Heel Sweepers 10 Slamball Ground to Overhead 10 Hand Release Push-Ups Into… 1 ROUND 200m Run 10 Good Mornings 10 Slam Balls 10 Push-Ups Workout – [...]

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

CrossFit – Sat, Apr 13 Warm-Up Warm-Up 1-2 ROUNDS 8 Alt. Groiners 8 Scap Pull-Ups 8 Good Mornings (add plate in 2nd round) 8 Push-Up to Pike Into… 1-2 ROUNDS 10 Alt. Step-Ups 5 Jumping Pull-Ups (or 5 Ring Rows) 10 Russian KB Swings 10 Walking Lunges Into… 1-2 ROUNDS 10 Med. Ball Front Squats [...]

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

CrossFit – Fri, Apr 12 Warm-Up Warm-Up 2 ROUNDS 8 Cal Row (RND 1 @24-26s/m, RND 2 @26-28s/m) 8 Alt Groiners 8 Kang Squats 8 Plate Squats* *Hold a 10-15# plate at the chest, push it away while sitting into a squat, bring it back to the chest on the way up from the squat [...]

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

CrossFit – Thu, Apr 11 Warm-Up Warm-Up 1-2 ROUNDS OVERHEAD MOBILITY (OPTIONAL) 15 Band Pull-Aparts 15 Overhead Band Pull Aparts :40 Banded Lat Stretch (R) :40 Banded Lat Stretch (L) Into… 1 ROUND 100m Run 6 Yoga Push-Ups 12 Scap Pull-Ups 6 Step Back Up-Down Into… 1 ROUND 100m Run 6 Push-Ups to Pike 6/6 [...]

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

CrossFit – Wed, Apr 10 Warm-Up Warm-Up AMRAP x 8 MINUTES* 1:00 Bike 8/8 KB Goblet Split Squat 6 BB Good Mornings 8 Alt. Banded Deadbugs *Light KB Suggested Workout – Performance EMOM x 24 MINUTES (Calories) MIN 1 – 20 DB Goblet Alt. Lunges (50/35) MIN 2 – 5 Deadlifts* MIN 3 – 1:00 [...]

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

CrossFit – Tue, Apr 9 Warm-Up Warm-Up 2 ROUNDS 10 Bunny Hops 10/10 Single Leg Hops* 5 Scap Push-Ups 20 Slow Alt. Shoulder Taps :30 Plank Hold** *Single Unders 2nd Round **Tuck Hold 2nd Round Into… 2-3 ROUNDS (Time Permitting) 15 Fast Single Unders or Double Unders 10 Push-Ups or Knee Push-Ups 10 Sit-Ups Strength [...]

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

CrossFit – Mon, Apr 8 Warm-Up Warm-Up AMRAP x 6 MINUTES :30 Just Legs Row + :30 Just Arms Row 12 PVC Pass Throughs 9 PVC Kang Squats 6 PVC BTN Push Press 6 Alt. Hip 90-90s Into… AMRAP x 6 MINUTES 1:00 Row (Focus “Legs to Arms, Arms to Legs”) 12 PVC Around The [...]

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

CrossFit – Sun, Apr 7 Sunday-Funday Sunday-Funday Warm-Up 2 rds – 10 m. Ostrich-Walk – 10 m. Single-Leg-Hops AMRAP 5 – 10 Squats – 5 Worlds-Greatest-Stretches e/s– 10 Banded Good-Mornings – 5 Push-Ups WOD 1) EMOM 8 1: 10 DB-Thruster 2: 10- 15 Burpees over DB (5 min rest between Part 1 and 2) 2) [...]