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

CrossFit – Wed, Apr 16 Suggested Warm-Up Warm-Up 4 ROUNDS :20 Moderate Bike :10 Easy Bike Into… 2-3 ROUNDS 10 Good Mornings (RND 2+3: BB RDL) 5 Cat/Cows 10 Deadbugs 5/5 Fire Hydrants 10 Glute Bridge Ups Into… 4 ROUNDS :20 Hard Bike :10 Easy Rest Strength – All Deadlift (5×5*) *Keep weight Moderate+ across [...]

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

CrossFit – Tue, Apr 15 Suggested Warm-Up Warm-Up 200m Jog Into.. 8 (slow) Knee Over Toes Lunges 6 Bootstrappers 10 90/90 Hip Rotation Into… 2 Rounds 1:30 Cardio Choice 20 Front to Back Line Hops 20 Side to Side Line Hops 15 Air Squats Skill – All ON A 10:00 RUNNING CLOCK… Practice Single Leg [...]

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

CrossFit – Mon, Apr 14 Suggested Warm-Up Warm-Up 1 ROUND 10 PVC Pass Throughs 8 Inch Worms 10 Good Mornings Into… 1 ROUND 10 PVC Cuban Press 8 Hand Release Push Ups 10 Bird Dogs Into… 1 ROUND 10 BB Strict Press :15 HS Hold / Pike Hold 8 Snatch DL Strength – All Snatch [...]

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

CrossFit – Sun, Apr 13 Suggested Warm-Up Warm-Up 2 ROUNDS1:00 Bike 5/5 Split Squats 10 Good Mornings (Option for KB) 10 Banded Pull Aparts Into… 2 ROUNDS 1:00 Bike 10 Walking Lunges 10 Russian KB Swings 10 Scap Pull Ups + 10 Ring Rows Workout – All EVERY 6:00 x 4 SETS (Calories) 40 Walking [...]

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

CrossFit – Sat, Apr 12 Suggested Warm-Up Warm-Up 4 x 50m Run (:10 rest b/t efforts) 25’ LINE DRILLS (Down & Back) Floorscrappers Quad Stretch Toy Soldiers Side Lunge/Side Lunge/Turn Hurdlers Figure 4s Carioca Into… 2 ROUNDS 4 Push Up to Down Dog 8 Tuck Ups/ V-Ups 8 Kip Swings 8 Floor Press 8 Up-Downs/ [...]

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

CrossFit – Fri, Apr 11 Suggested Warm-Up Warm-Up 400m Run 10 BB Good Mornings 10 Elbow Punches 10 Strict Presses 6 Clean Deadlift 6 Upright Row Into… 200m Run 6 BB Kang Squats 10 Elbow Punches 6 Push Press 6 Push Jerk 6 Hang Muscle Clean 6 Front Squat Strength – All Clean and Jerk [...]

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

CrossFit – Thu, Apr 10 Suggested Warm-Up Warm-Up 2 ROUNDS 10 Calf Raises + 10 Anterior Tib Raises 5 Is + Ys + Ts w/light plates or bodyweight 10 Scap Push-Ups 5 Scap Pull-Ups Into… 2 ROUNDS 5 Handstand Negatives 30 Single Unders (option for Double Under practice) 5 Pike Push-Ups 5 Kip Swings Skill [...]

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

CrossFit – Wed, Apr 9 Suggested Warm-Up Warm-Up AMRAP x 5 MINUTES 5 Good Morning 10 Air Squats 5 Barbell Up and Overs 10 Alt. Front Rack Lunges Into… AMRAP x 5 MINUTES 5 Up-Downs 5 Front Squats 10 Alt. Back Rack Lunges 10 Sit-Ups Strength – All 5×5* Squat (Weight) *Keep weight Moderate+ across [...]

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

CrossFit – Tue, Apr 8 Suggested Warm-Up Warm-Up MOBILITY ROUND 10 Alt. Box Elevated Groiners 10-12 Alt. Wall Ball Around the Worlds 10 Calf + Tib Raises 10 Cat/ Cows 16-20 Elbow Punches Into… 2 ROUNDS 1:00 Cal Row (EZ-MOD PACE) 10 Sumo Stance Good Mornings 10 WB Front Squat 10 WB Push Press 10 [...]

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

CrossFit – Mon, Apr 7 Suggested Warm-Up Warm-Up 2 ROUNDS 10 PVC Passthroughs 5/5 Around the World 10 PVC High Pull 5 PVC Snatch Balance 5 PVC OH Squat 2 ROUNDS 10/8 Cal Bike 10/10 DB DL 8/8 DB High Pull – Hang Snatch 2nd Rnd 6/6 Strict Press 4/4 OH Squat 10 Up/Down – [...]