Posted by Emanuel Erlewein on Juni 20, 2025 in WOD-Post

CrossFit – Fri, Jun 20 Suggested Warm-Up Warm-Up EMOM x 3 MINUTES (:40 ON / :20 OFF) MIN 1 – 90/90 Hip Rotations MIN 2 – Yoga Push-Ups MIN 3 – Kang Squats Into… 2 SETS 200m Run 8 Air Squats 8 Alt. Elbow Punches 8 Strict Press Into… 2 SETS 100m Run 6 Front [...]

Posted by Emanuel Erlewein on Juni 19, 2025 in WOD-Post

CrossFit – Thu, Jun 19 Suggested Warm-Up Warm-Up 1 ROUND 1:00 Bike (EZ) 10 Banded Pull Aparts 10 Arm Haulers 10 Scap Pull Ups Into… 1 ROUND 1:00 Bike (MOD) 10 Supinated Banded Pull Aparts 10 Banded Dante Rows 10 Ring Rows Into… 1 ROUND 1:00 Bike (Workout Pace) 10 Overhead Banded Pull Aparts 10 [...]

Posted by Emanuel Erlewein on Juni 18, 2025 in WOD-Post

CrossFit – Wed, Jun 18 Suggested Warm-Up Warm-Up 200m Run 2 ROUNDS 5 Clean Deadlifts 10 Elbow Punches 10 Strict Press 5 Hang Muscle Cleans 400m Run 1 ROUND 5 Clean Pulls 5 Hang Power Cleans 10 Push Press Classic Workout – All Gwen (Weight) Clean & Jerk 15-12- and 9 reps Touch and go [...]

Posted by Emanuel Erlewein on Juni 17, 2025 in WOD-Post

CrossFit – Tue, Jun 17 Suggested Warm-Up Warm-Up 2 ROUNDS 30 Single Unders 10 Alt. Lunges 10 Scap Push-Ups 10 Tuck-Ups* *Option to complete V-Ups RND 2. Into… 1-2 ROUNDS (Time Permitting) 20 Double Unders or 5 Single-Single-Double Unders 10 Kip Swings* 10 Heel Elevated Narrow Stance Air Squats 10 Push-Ups *RND 2 → 10 [...]

Posted by Emanuel Erlewein on Juni 16, 2025 in WOD-Post

CrossFit – Mon, Jun 16 Suggested Warm-Up Warm-Up EMOM x 5 MINUTES MIN 1 – :45 Arms Only Rowing MIN 2 – :45 Arms + Body Rowing MIN 3 – :45 Half Slide Rowing MIN 4 – :40 Full Slide Rowing (SPM 22-25) MIN 5 – :40 Full Slide Rowing (SPM 24-28) Into… 2 QUICK [...]

Posted by Emanuel Erlewein on Juni 15, 2025 in WOD-Post

CrossFit – Sun, Jun 15 Suggested Warm-Up Warm-Up MOBILITY ROUND 10 Calf + Tib Raises 10 Alt. Plank Calf Stretches* 10 Up-Dog to Down Dog 10 SLOW Scap Push-Ups 6-8 Child’s Pose Walk-Outs** *From a plank position, fold one foot over the over and gently rock back until a stretch is felt in the calf. [...]

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

CrossFit – Sat, Jun 14 Suggested Warm-Up Warm-Up 1 ROUND 200m Run Into… Line Drills (25ft Lengths) High Knees Butt Kickers Toy Soldiers Hip Openers Hip Closers Skip Into… 2 ROUNDS 200m Run 10 BB RDL→ BB DL 10 Hang Muscle Cleans→ Hang Power Cleans 10 Front Squats Workout – Performance FOR TIME* (Time) 400m [...]

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

CrossFit – Fri, Jun 13 Suggested Warm-Up Warm-Up 1 ROUND 10 Banded Pass Throughs 10 Banded Pull Aparts 10 Boot Strappers 10 Groiners Into… 1 ROUND 5 Push Up to Pike 10 Armhaulers 10 Air Squats 10 90-90 Hip Rotations Into… 1 ROUND 5 Tempo Strict Press (31X1) 20 Pike Shoulder Taps 10 Narrow Squats [...]

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

CrossFit – Thu, Jun 12 Suggested Warm-Up Warm-Up 2 ROUNDS 1:00 Row 10 Banded Pull Aparts 10 Banded OH Pull Aparts 10 Banded Bent Over Rows 10 Banded Face Pulls 10 Dead Bugs Into… 2-3 ROUNDS 1:00 Row 10 Ring Rows :10 Top of Rings Hold :10 Bottom of Rings Hold (feet assist if needed) [...]

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

CrossFit – Wed, Jun 11 Suggested Warm-Up Warm-Up GENERAL MOBILITY 10 Groiners 6 Bootstrappers 5 Up/Down Dog 10 Cat/Cow Into… SPECIFIC WARM-UP 3 ROUNDS 15 Air Squats → 10 WB Thrusters → 10 Wall Ball Shots 10 KB Deadlifts → 10 Russian KB Swing → 10 KB Swings 8 Standing Vertical Jumps → 10 20” [...]