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) [...]

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

CrossFit – Sat, Apr 6 Warm-Up Warm-Up 1 ROUND 10 Air Squats 16 Piked Shoulder Taps 10 Empty BB Deadlifts Into… 1 ROUND 10 Wall Ball Front Squats 10 Wall Ball Push Press 10 Push-Up to Pike 10 Empty BB Upright Rows Into… 1 ROUND 10 Wall Ball Thrusters 10 Hand Release Push-Ups 10 Empty [...]

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

CrossFit – Fri, Apr 5 Warm-Up Warm-Up 1 ROUND 8/6 Cal Bike (EZ) 10 Scap Push-Ups 10 Glute Bridge Ups 5/5 Lateral Controlled Step Downs Into… 1 ROUND 8/6 Cal Bike (MOD) 8 Push-Up to Pike 10 Deadbug 10 Step-Ups Into… 1 ROUND 8/6 Cal Bike (HARD) 6 Tempo Push-Ups (31X1) :30 High Plank 8 [...]

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

CrossFit – Thu, Apr 4 Warm-Up Warm-Up AMRAP x 4 MINUTES 100m Run 8 Barbell Jefferson Curls 8 Alt. Groiners 8 Ring Rows Into… AMRAP x 4 MINUTES 100m Run 8 Barbell Good Mornings 8 Cat Cows 8 Jumping Pull-Ups Strength – All Deadlift (5-5-5-5 Tempo Deadlift (31X1)* ) *Start Light and Build to Moderate+. [...]