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

CrossFit – Thu, Jul 10 Suggested Warm-Up Warm-Up 1 ROUND 200 M Run 10/10 Leg Swing 10 Calf Raises 10 Alt Shoo the Chickens 10 Alt Open the Gate hip openers Into… 2 ROUNDS 1:00 Row 30 Single Unders → 30 Dubs :15 Hollow Hold + 10 Hollow Rocks Workout – All AMRAP x 35 [...]

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

CrossFit – Wed, Jul 9 Suggested Warm-Up Warm-Up 1 ROUND 5 Up Dog-Down Dogs 10 Groiners 10 Elbow Punches 10 Scap Pull-Ups Into… 1 ROUND 8 Good Mornings 8 Cossack Squats 8 Hang Muscle Cleans 8 Ring Rows Into… 1 ROUND 6 Clean Deadlifts 6 Narrow Stance Air Squats 6 Hang Power Cleans 1-3 Strict [...]

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

CrossFit – Tue, Jul 8 Suggested Warm-Up Warm-Up 1:00 Bike into… 1-2 ROUNDS 5/5 Ankle Circles 10 Forward Arm Circles 10 Up-Downs 10 Backwards Arm Circles 5 Lunge-Lunge-Squat Into… AMRAP x 5 MINUTES :30 Bike Sprint 5 Burpee Broad Jumps 5 Box Jumps 5 Kip Swings Skill – All ON A 15:00 RUNNING CLOCK…* Practice [...]

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

CrossFit – Mon, Jul 7 Suggested Warm-Up Warm-Up 1 ROUND5 Inchworm + Push Up + Bootstrapper10 Scap Push Ups5/5 Moose Antlers10 Air Squats5/5 Spiderman Twists10 Dead Bugs Into… 2-3 ROUNDS8 Front Squats*8 Push Press*8 Ring Rows8 Scap Pull Ups** *RND 2: Complete 8 Thrusters in place of Front Squats and Push Press**RND 2: Hanging Knee [...]

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

CrossFit – Sun, Jul 6 Suggested Warm-Up Warm-Up AMRAP x 6 MINUTES1:00 Cardio8 Deadbugs6/6 Single Leg Glute Bridge Ups Into… 1-2 ROUNDS10 Sit Ups8 Step Ups4 Box Jumps Workout – All 4 ROUNDS FOR QUALITY  40/35 Cal Row, Ski, Bike 30 Sit-Ups 20 Alt. Box Step-Ups (Athlete Choice)*10 Box Jumps *Option to Hold DB (Athlete [...]

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

CrossFit – Sat, Jul 5 Suggested Warm-Up Warm-Up 2 ROUNDS5 Inchworm to Push Ups10 Alt Pike Toe Taps5/5 Moose Antlers10 Tib/Calf Raises5 Pause Up-Down20 Single Unders Into… 2-3 ROUNDS (Time Permitting) 5 Pike Push Ups5 Burpees5 Bench Dips20 Double Unders Workout – Performance 3 SETS  (AMRAP – Rounds and Reps) AMRAP x 7 MINUTES* 25 [...]

Posted by Emanuel Erlewein on Juli 04, 2025 in WOD-Post

CrossFit – Fri, Jul 4 Suggested Warm-Up Warm-Up AMRAP x 4 MINUTES100m Run4 Power Cleans4 Alt. Elbow Punches4 Front Squats Into… AMRAP x 4 MINUTES100m Run4 Scap Pull-Ups4 Kip Swings4 Ring Rows or Strict Pull-Ups Hero Workout – Performance Badger (Time) 3 rounds for time of: 30 squat cleans 30 pull-ups Run 800 meters 95 [...]

Posted by Emanuel Erlewein on Juli 03, 2025 in WOD-Post

CrossFit – Thu, Jul 3 Suggested Warm-Up Warm-Up 1:00 Cardio Choice 10 Deadbugs 10 Paused Glute Bridge-Ups 15 Air Squats Into… 1:00 Cardio Choice 5 Inchworm + Up-Dog to Down-Dog :30 KB Front Rack + :30 KB OH Hold 10 Cossack Squats 10 Glute Bridge-Ups Into… 1:00 Cardio Choice 10 Banded Deadbugs :30 Dead Hang [...]

Posted by Emanuel Erlewein on Juli 02, 2025 in WOD-Post

CrossFit – Wed, Jul 2 Suggested Warm-Up Warm-Up TABATA (8 ROUNDS, :20 WORK // :10 REST) Bike (start slow and increase pace each round!) Into… 2 ROUNDS 5 Strict Presses 5 Behind the Neck Strict Presses 10 Kip Swings* 20 Alt. Plank Shoulder Taps** *2nd Round → Tuck-Ups **2nd Round → Alt. Pike Shoulder Taps [...]

Posted by Emanuel Erlewein on Juli 01, 2025 in WOD-Post

CrossFit – Tue, Jul 1 Suggested Warm-Up Warm-Up Mobility Warm-up 8/8 Staggered Stance Good Morning 8 Kang Squats :30/:30 World’s Greatest Stretch 10 Glute Bridge 8 90/90 Hip Switch 10 Alt Bird Dog Into… 2 ROUNDS 10 BB RDL → 6 Jefferson Curls 10 Box Jumps → 6 High Box Jumps :30 Hollow Hold → [...]