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

CrossFit – Sun, Apr 6 Suggested Warm-Up Warm-Up 2 ROUNDS 1:00 Cardio Choice 10 KB DL 8 KB Upright Row 5/5 KB Press 5 Air Squat + 5 Jumping Air Squat 5/5 Split Squat :15 Hollow Hold + 10 Hollow Rocks Into… 1-2 ROUNDS 10 RKBS 10 Box Jumps 10 V-Up or Tuck Up 100m [...]

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

CrossFit – Sat, Apr 5 Suggested Warm-Up Warm-Up BAND MOBILITY 10-12 Supinated Band Pull-Aparts 10-12 Overhead Band Pull-Aparts 8/8 Single Arm Banded Upright Rows 10-12 Banded Strict Press 10-12 Banded Lat Push-Downs 10/10 Single Arm Dante Rows Into… 2 ROUNDS 10 Ring Rows 10 Scap Pull-Ups* 10 Scap Push-Ups 10 Knee Push-Ups* 10 Air Squats [...]

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

CrossFit – Fri, Apr 4 Suggested Warm-Up Warm-Up 2 ROUNDS 200m Run 10 Up Downs 5 Clean Deadlifts 10 Elbow Punches 10 Strict Presses 2 ROUNDS 100m Run 10 Toe Touch Jumping Jacks 5 Hang Muscle Clean → 5 Hang Power Clean in RD2 5 Push Press → 5 Push Jerk in RD2 Strength – [...]

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

CrossFit – Thu, Apr 3 Suggested Warm-Up Warm-Up 2 ROUNDS 15 Banded Pull Aparts 15 Banded Upright Row 15 Banded Bent Over Row :30/:30 Banded Lat Distraction AMRAP x 5 MINUTES :30 Bike 20 Single Unders* 5 Scap Pull-Ups 5 Kip Swings *Switch to 15 Double Unders after two rounds. Skill – Performance 4 SETS [...]

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

CrossFit – Wed, Apr 2 Suggested Warm-Up Warm-Up 1 ROUND 5 Inch Worms w/ Push Up 5/5 Groiner w/ Twist 5/5 Split Squats 10 Arms Only Row 10 Legs Only Row Into… 2-3 ROUNDS 5 Up-Downs (RND 2/3: Burpees) 10 Alt Lunges :30 Row (RND 1: 22-26s/m, RND 2/3: 24-28s/m) Workout – All EVERY 3:00 [...]

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

CrossFit – Tue, Apr 1 Suggested Warm-Up Warm-Up 1-2 ROUNDS 10/10 Med. Ball Around the Worlds 10 Alt. 90-90 Hip Rotations 10 PVC Pass Throughs 5/5 Adductor Rock Backs into… 1-2 ROUNDS 10 Med. Ball Front Squats 5 Empty BB Snatch Deadlifts 10 Wall Balls 5 PVC Scarecrow Snatches Strength – All Snatch (ON A [...]

Posted by Emanuel Erlewein on März 31, 2025 in WOD-Post

CrossFit – Mon, Mar 31 Suggested Warm-Up Warm-Up 400m Run Into… 25’ Line Drills Toy Soldiers Inch Worms Toe Walk Heel Walk High Knees Butt Kickers Into… 2 ROUNDS :30 Dead Hang → :30 Active Hang 8 V Ups → 8 Strict Knees to Chest 8 Box Jumps → 8 Box Jumps Into… 400m Run [...]

Posted by Emanuel Erlewein on März 30, 2025 in WOD-Post

CrossFit – Sun, Mar 30 Suggested Warm-Up Warm-Up 200M RUN into… 25’ LINE DRILLS Floor Scrapers Quad Stretch Side Shuttle (Down + Back) Toy Soldiers Samson Lunges Bear Crawl Burpee Broad Jump Into… 2-3 ROUNDS 5 Tempo Push Ups (31X0) (RND 2+3: 8 Push Ups*) 10 Deadbugs (RND 2+3: Sit Ups) 10 Plate Deadlifts 4 [...]

Posted by Emanuel Erlewein on März 29, 2025 in WOD-Post

CrossFit – Sat, Mar 29 Suggested Warm-Up Warm-Up 3 SETS :15 Mountain Climbers :15 Glute Bridge-Ups :15 Push-Ups :15 Good Mornings Into… 2 ROUNDS 7 Deadlifts 5 Hang Power Cleans* 5 Hang Power Snatches* 2 Half Wall Walks* *RND 2 Complete 5 Power Cleans, 5 Power Snatches, 1 Wall Walk or Scaled Wall Walk. Workout [...]

Posted by Emanuel Erlewein on März 28, 2025 in WOD-Post

CrossFit – Fri, Mar 28 Suggested Warm-Up Warm-Up 2 ROUNDS 5 Yoga Push-Ups 10/10 Single Leg Hops 10 High Hang Muscle Cleans 10 Alt. Elbow Punches Into… 2-3 ROUNDS 10 Alt. Samson Lunges 50 Single Unders* 5 Barbell Strict Press 5 Barbell Push Press 5 Barbell Push Jerk *Switch to 25 Double Unders or 10 [...]