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

CrossFit – Mon, May 12 Suggested Warm-Up Warm-Up AMRAP x 4 MINUTES 8 Toe Touch Jumping Jacks 4 Alt. BW Lunges 4 Scap Pull-Ups :10 Knee Tuck Hang or L-Hang Hold Into… AMRAP x 4 MINUTES 20 Double Unders or 40 Single Unders 4 Alt. Goblet Lunges 4 Strict Pull-Ups or Ring Rows 4 Strict [...]

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

CrossFit – Sun, May 11 Suggested Warm-Up Warm-Up TABATA ROW (8 Rounds – :20 Work // :10 Rest) Into… 2 ROUNDS 10 Alt. Deadbugs → 10 Sit-Ups 10 Scap Push-Ups → 10 Hand Release Push-Ups 10 Alt. Step-Ups Workout – Performance A MOTHER OF A WORKOUT? (Time) 4 ROUNDS FOR TIME 50/40 Cal Row 40 [...]

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

CrossFit – Sat, May 10 Suggested Warm-Up Warm-Up 400m Run Into… Line Drills (25ft Lengths) Figure 4 Stretch Toy Soldiers Inch Worms Bunny Hops High Knees Butt Kickers Into… 2 ROUNDS 200m Jog 40 Single Unders* 10 Ring Rows *Speed Step single unders in round 2. Skill – Performance EMOM x 6 MINUTES 1 Kip [...]

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

CrossFit – Fri, May 9 Suggested Warm-Up Warm-Up 2 ROUNDS 15 Toe Touch Jumping Jacks 10 Air Squats 10 Elbow Punches 5 Hang Muscle Cleans 8 BB Strict Press Into… 2 ROUNDS 15 Toe Touch Jumping Jacks 10 WB Thrusters → 10 Wall Balls 5 Hang Power Cleans 8 BB Push Press Strength – All [...]

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

CrossFit – Thu, May 8 Suggested Warm-Up Warm-Up 1-2 ROUNDS 1:00 Bike at RPE 5 5 Inch Worm into Up/Down Dog 5/5 Groiner with Twist 5/5 Cat Cow 10 Alt Arm Lifts in Child’s Pose 6 Super Man :30 Hollow Hold Into… 2 ROUNDS 1:00 Bike @ RPE 6 → RPE 7 10 Alt Lunges [...]

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

CrossFit – Wed, May 7 Suggested Warm-Up Warm-Up 1-2 ROUNDS 100m Run 5 Push Up to Down Dog 10 Kang Squats 15 Air Squats Into… 2 ROUNDS 100m Run 8 PVC Snatch Deadlifts 8 PVC Hang Muscle Snatches 8 PVC OHS Strength – All Snatch (5×2 @ RPE 6-7*) *This is a deload week. (Score [...]

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

CrossFit – Tue, May 6 Suggested Warm-Up Warm-Up 1 ROUND 10 IYT’s 20 Banded Dante Rows 15 Straight Arm Banded Lat Push-Downs 15 Supinated Band Pull-Aparts Into… 2-3 ROUNDS (Time Permitting) 1:00 Row 10 SLOW Ring Rows 10 Scap Pull-Ups* 5 Prone Hip Drives** *RND 2-3 complete Kip Swings. **Lay down flat on back. Tuck [...]

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

CrossFit – Mon, May 5 Suggested Warm-Up Warm-Up OPTIONAL MOBILITY ROUND 6/6 Thread the Needle 6/6 Moose Antlers 6/6 Book Openers 12 Alt. Scorpion Kicks 6 Yoga Push-Ups Into… 2 ROUNDS 12 Alt. Cossack Squats 12 Kang Squats 6 Barbell Strict Press w/ :02 pause Overhead 12 Alt. Elbow Punches Into… 2 ROUNDS 6 Burpees [...]

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

CrossFit – Sun, May 4 Suggested Warm-Up Warm-Up 20’ LINE DRILLS Toy Soldiers Walking Groiners Toe Walk Heel Walk Crouching Side Steps Kareokes 200m Run Into… AMRAP x 5 MINUTES 10 Toe Touch Jumping Jacks 10 Sumo Good Morning 10 Double Unders or 20 Single Unders 10 Conventional Deadlifts Workout – Performance EVERY 8:00 x [...]

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

CrossFit – Sat, May 3 Suggested Warm-Up Warm-Up 2 ROUNDS200m Run 10 Scap Pull-Ups 10 Ring Rows 10 Walking Lunge Steps 15 Hollow Rock 12 Alt. Supermans Into.. 1 ROUND 8 Kip Swings :15 HS Hold (:15 DB OH Hold) 8 Kipping Knees to Chest 3 Slow Eccentric SHSPU 8 Toes To Bar 4 SHSPU [...]