Posted by Emanuel Erlewein on Jan. 14, 2025 in WOD-Post

CrossFit – Tue, Jan 14 Suggested Warm-Up Metcon 2 ROUNDS 10 Alt. 90-90 Hip Rotations 5 Bootstrappers 10 Scap Pull-Ups :30 Bottom of Squat Hold (Active Hold!) Into… 2 ROUNDS 10 Jump Squats 10 Banded Lat Pushdowns 10 Kip Swings 5 Lunge-Lunge-Squats* *1 Rep = Lunge (L) + Lunge (R) + Air Squat Strength – [...]

Posted by Emanuel Erlewein on Jan. 13, 2025 in WOD-Post

CrossFit – Mon, Jan 13 Suggested Warm-Up Warm-Up 1-2 MOBILITY ROUNDS 5 Inchworms w/ Push Up 10 Alt Piked Toe Taps 5/5 Moose Antlers 10 Glute Bridge Raises 10 Bird Dogs Into… 3 ROUNDS 8 Push Ups (RND 2= Pike Push Up, RND 3= Push Press) 8 KB Deadlifts (RND 2= Russian Swings, RND 3= [...]

Posted by Emanuel Erlewein on Jan. 12, 2025 in WOD-Post

CrossFit – Sun, Jan 12 Suggested Warm-Up 1 Round 10 Jumping Jacks 10 Air Squats 10 Good Mornings 5 Up to Down Dogs with alt Toe Reach 2 rounds 10 Alt Goblet Lunges 5/5 KB Thruster 10 KB Swings 200m easy jog Warm-Up 2 ROUNDS 100M Jog 5/5 Leg Swings Forward + Backward 5/5 Leg [...]

Posted by Emanuel Erlewein on Jan. 11, 2025 in WOD-Post

CrossFit – Sat, Jan 11 Suggested Warm-Up Warm-Up GENERAL WARM-UP AMRAP x 5 MINUTES 100m Run 5 Good Mornings 5 Up-Downs 5 Push-Ups Into… SPECIFIC WARM-UP 1-2 ROUNDS 7 Barbell RDL’s 7 Barbell Clean Deadlifts 7 Babrell High Pulls 7 Barbell Muscle Cleans Extended Warm-Up – All EMOM x 10 MINUTES MIN 1 – 1 [...]

Posted by Emanuel Erlewein on Jan. 10, 2025 in WOD-Post

CrossFit – Fri, Jan 10 Suggested Warm-Up Warm-Up 1 ROUND 10 Hops 10/10 Single Leg Hops 10 Jumping Jacks 10 Alt. Childs Pose Lat Stretch 10/10 Adductor Rocks 10 Alt. Cossack Squats 10 Air Squats into… 2 ROUNDS 30 Jump Rope* 10 Elbow Punches 5 Power Clean 5 Front Squat 5 Overhead Presses *RD1: 30 [...]

Posted by Emanuel Erlewein on Jan. 09, 2025 in WOD-Post

CrossFit – Thu, Jan 9 Suggested Warm-Up Warm-Up Mobility Warm-Up 5 Down Dog to Up Dog 10 Alt Toe Tap 3/3 Groiner with a twist 10 Alt Arm Lifts in Child’s Pose 3/3 Scorpion Twists 5/5 Shin Box Into… 2 ROUNDS 1:00 Bike * 8 Shoulder Tapping Up/Down 6 Scap Push Up 10 KB DL [...]

Posted by Emanuel Erlewein on Jan. 08, 2025 in WOD-Post

CrossFit – Wed, Jan 8 Suggested Warm-Up Warm-Up ROWING SPECIFIC WARM-UP EMOM x 4 MINUTES MIN 1 – :40 Upper Body Only MIN 2 – :40 Legs Only MIN 3 – :40 Half Slide MIM 4 – 1:00 Full Stroke Into… GYMNASTICS WARM-UP 3 Rounds 10 Hollow Rocks 10 Alt. Supermans 10 Scap Pull-Ups 10 [...]

Posted by Emanuel Erlewein on Jan. 07, 2025 in WOD-Post

CrossFit – Tue, Jan 7 Suggested Warm-Up Warm-Up 2 ROUNDS 5 Cat/Cows 5/5 Staggered Stance Good Mornings 10 Scap Push-Ups 10 Alt. 90-90 Hip Rotations Into… 2 ROUNDS 5 Jefferson Curls 5/5 Staggered Stance Deadlifts 10 Knee Push-Ups 10 Air Squats Strength – All Deadlift (ON A 25:00 RUNNING CLOCK… Build to a Heavy 1-Rep [...]

Posted by Emanuel Erlewein on Jan. 06, 2025 in WOD-Post

CrossFit – Mon, Jan 6 Suggested Warm-Up Warm-Up AMRAP x 8 MINUTES* 100m Run 6 Inch Worms 20 Alt. Line Hops 6 Barbell Strict Press *Athletes should increase their pace every round. Strength – All ON A 12:00 RUNNING CLOCK… (Weight) Build to a Moderate-Heavy of the Complex… 1 Push Press + 2 Push Jerks [...]

Posted by Emanuel Erlewein on Jan. 05, 2025 in WOD-Post

CrossFit – Sun, Jan 5 Suggested Warm-Up Warm-Up 1 ROUND Jog Shuttle Run High Knees Butt Kickers Side Shuffle x2 Shuttle Run x 2 Into… 2 ROUNDS 10 KB Deadlift 10 Alt Tuck-ups :30 Plank :30 Hollow Hold Into… 1 ROUND 2 Shuttle Runs 10 Alt V-Ups 10 RKBS :20/:20 FR Hold Workout – All [...]