Posted by Emanuel Erlewein on Sep 27, 2024 in WOD-Post

CrossFit – Fri, Sep 27 Suggested Warm-Up Warm-Up 2 ROUNDS 10 Shoulder Taps 3/3 Groiner with a twist 10 Tuck-Ups 10 Air Squat 5 Kip Swings Into… 1-2 ROUNDS (Time Permitting) 6 Up/Downs10 DB Front Squats 6 Kipping Knee Raise Strength – All Back Squat (5×5*) *Build to a Heavy weight and stay at same [...]

Posted by Emanuel Erlewein on Sep 26, 2024 in WOD-Post

CrossFit – Thu, Sep 26 Suggested Warm-Up Warm-Up 3 ROUNDS 100m Jog 10/10 Arm Circles (10 FWD / 10 RVS) 10 SDB FR/OH Alt. Lunges (Alternate Legs, Switch Arms @ 5) 5/5 SA DB Strict Press 10 Ring Rows Workout – All 3 SETS 400m Run 2/2 KB or DB Turkish Get-Ups (Athlete Choice) 10 [...]

Posted by Emanuel Erlewein on Sep 25, 2024 in WOD-Post

CrossFit – Wed, Sep 25 Suggested Warm-Up Warm-Up 2 SETS 1:00 Bike (Easy Pace) 10 KB Deadlifts 10 Alt. Deadbugs 5/5 Single DB Curl to Press 10 Alt. Shoulder Taps 5 Up-Downs Into… 1 SET 1:00 Bike (Mod Pace) 10 Russian KB Swings 10 Sit-Ups 10 Alt. DB Hang Snatches 5 Push-Ups to Pike 5 [...]

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

CrossFit – Tue, Sep 24 Suggested Warm-Up Warm-Up 1 ROUND 10 Groiners 40 Line Hops 10 Curtsy Lunges 10/10 Single Leg Line Hops Into… 1 ROUND 50 Single Unders 10 Lunges 10 Ring Rows Into… 1 ROUND 50 Single Unders 5/5 Lateral Lunges 10 Banded Straight Arm Lat PushDowns Into… 1 ROUND 50 Single Unders [...]

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

CrossFit – Mon, Sep 23 Suggested Warm-Up Warm-Up 4 ROUNDS* :15 Toe Touch Jumping Jacks :15 Lunge + Twist :15 Jumping Squats :15 Burpees *1 RND = MOVT 1 – MOVT 4. into… SPECIFIC WARM-UP 1-2 ROUNDS (Time Permitting) 5 BB Clean Deadlifts 5 BB Upright Rows* 10 Elbow Punches 5 Hang Muscle Cleans 5 [...]

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

CrossFit – Sun, Sep 22 Suggested Warm-Up Warm-Up 2 SETS 10/8 Cal Bike (Easy Pace) 8 Lunge-Lunge-Squat* 8 Scap Pull-Ups :20 Dead Hang *Switch to 8 Alt. Step-Ups for the second set. Into… 2 SETS 10/8 Cal Bike (Moderate Pace) 8 Box Jumps @ 20in* 8 Ring Rows** *Switch to 4+4 Box Jumps (4 reps [...]

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

CrossFit – Sat, Sep 21 Suggested Warm-Up Warm-Up MOBILITY ROUND 5 Inchworm + Push Up 10 Alt Groiners + Twist 5 Tempo Air Squats (31X1) 10 Piked Shoulder Taps 5 Tempo Push Ups (31X1) Into… 2 ROUNDS 10/8 Cal Row 10 Air Squats (RND 2: Empty Bar Front Squat) 8 Kip Swings (RND 2: Kipping [...]

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

CrossFit – Fri, Sep 20 Suggested Warm-Up Warm-Up 2 ROUNDS 10 Wide Leg Good Mornings 10 Up/Downs 5 Push-Ups 10 Glute Bridge 10 KB Deadlift Into… 2 ROUNDS 5 Burpees + Push Up10 Kettlebell Swings :45 Plank Strength – All Bench Press (ON A 16:00 RUNNING CLOCK… Build to a Moderate-Heavy 3-Rep Bench Press ) [...]

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

CrossFit – Thu, Sep 19 Suggested Warm-Up Warm-Up 200m Run Into.. :30/:30 Banded Ankle Distractions :30/:30 Banded Lateral Hip Distraction :30/:30 Banded Anterior Hip Distractions Into… 2 ROUNDS 30 Single Unders 5/5 Hip Airplanes 10/10 Adductor Rocks 5/5 Staggered Stance Good Mornings 5/5 Reverse Lunge to High Knee Jump Into… 200m Time Trial Workout – [...]

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

CrossFit – Wed, Sep 18 Suggested Warm-Up Warm-Up 1 ROUND 200m Run 10 PVC Pass Through 10 Scap Pull-Ups 10 Ring Rows Into… 1 ROUND 200m Run 10 PVC Around the Worlds 10 Kip Swings 10 Ring Rows OR 3 Slow Low Ring Turnovers Into… 1 ROUND 200m Run 6 Hang Muscle Snatch 6 Overhead [...]