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

CrossFit – Fri, Mar 7 Suggested Warm-Up Warm-Up 4 SETS :15 Alt. Groiners :15 Tuck-Ups :15 Air Squats :15 Single Unders Into… 2 ROUNDS 20 Double Unders or 40 Single Unders 10 Ring Rows 5 Scap Pull-Ups 5 Kip Swings 5 Front Squats* 5 Push Press* *RND 2 complete 10 Thrusters. Workout – Performance CrossFit [...]

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

CrossFit – Thu, Mar 6 Suggested Warm-Up Warm-Up 2 ROUNDS 200 M Run 10/10 Leg Swings 10 Calf Raises 10 Tibia Raises 10/10 Hip openers and closers Into 2 ROUNDS 500 M Row 10 Banded Good Mornings 10 Banded Pull Aparts 10/10 Banded sword pulls 10 Lat Push Down 10//10 Dante Row Strength – All [...]

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

CrossFit – Wed, Mar 5 Suggested Warm-Up Warm-Up 1:00 EZ Bike 10 Scap Push-Ups 10 Scap Pull-Ups 10 Ring Rows 5 High Hang High Pull 5 Hang Muscle Snatches Into… 1:00 Mod Bike 8 Knee Push-Ups 8 Kip Swings 5 Hang Power Snatches Into… :30 Hard Bike 8 Push-Ups 6 Big Kip Swings 5 Power [...]

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

CrossFit – Tue, Mar 4 Suggested Warm-Up Warm-Up 1-2 ROUNDS 5/5 Moose Antlers :30 Wall Lat Stretch 5 Slow/Controlled Pause Kip Swings Into… AMRAP x 6 MINUTES 5 Empty Barbell Strict Press 5 Burpees Over Barbell 5 Tuck-Up + V-Up* *1 Rep = 1 Tuck-Up + 1 V-Up Strength – All Push Jerk (ON A [...]

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

CrossFit – Mon, Mar 3 Suggested Warm-Up Warm-Up 2 ROUNDS 8 Bootstrappers 10 Elbow Punches 8/8 Calf Raises 10 Cat Cow Into… 1 ROUND 8 Air Squats 10 Barbell Good Mornings 8 Step Ups 10 Hang Muscle Cleans Into… 1 ROUND 8 Front Squats 10 Deadlifts 8 Box Jumps 10 Hang Power Cleans Workout – [...]

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

CrossFit – Sun, Mar 2 Suggested Warm-Up Warm-Up 1 ROUND 1:00 Row/Bike/Ski 10 Good Mornings 10 Scap Pull Ups 10 Shoulder Taps 5 Push Up to Pike Into… 1 ROUND 1:00 Row/Bike/Ski 10 DB Deadlifts 10 SeeSaw Rows 10 Up-Downs 5 Tempo Push-Ups (31X1) Into… 1 ROUND 1:00 Row/Bike/Ski 10 DB Hang Power Cleans 10 [...]

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

CrossFit – Sat, Mar 1 Suggested Warm-Up Warm-Up 4 SETS (:15 @ each MOVT) MOVT 1 – Good Mornings MOVT 2 – Single DB Curl to Press MOVT 3 – Glute Bridge-Ups MOVT 4 – Up-Downs Into… 2 ROUNDS 5 Burpees 5/5 DB Hang Power Cleans 5/5 DB Push Press 10 Walking Lunges Workout – [...]

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

CrossFit – Fri, Feb 28 Suggested Warm-Up Warm-Up 4 SETS (:15 @ each MOVT) MOVT 1 – Good Mornings MOVT 2 – Single DB Curl to Press MOVT 3 – Glute Bridge-Ups MOVT 4 – Up-Downs Into… 2 ROUNDS 5 Burpees 5/5 DB Hang Power Cleans 5/5 DB Push Press 10 Walking Lunges Workout – [...]

Posted by Emanuel Erlewein on Feb. 27, 2025 in WOD-Post

CrossFit – Thu, Feb 27 Suggested Warm-Up Warm-Up 2 ROUNDS 10 WB Deadlifts 10 WB Squats 10 WB Press 10 Step-Up 10 Tuck-Up 10 Kip Swings Into… 1-2 ROUNDS 10 BB RDL 10 WB Thruster 10 Box Jumps 10 Hanging Knee Raise Workout – Performance FOR TIME* (Time) 50 Wall Balls (20/14) 40 Box Jumps [...]

Posted by Emanuel Erlewein on Feb. 26, 2025 in WOD-Post

CrossFit – Wed, Feb 26 Suggested Warm-Up Warm-Up 2 ROUNDS 10 Toe Touch Jumping Jacks 10 Calf to Tib Raises 10 Alt Piked Toe Taps 10 Scap Push Ups 10 Alt Thread the Needle 5 Tempo Push Ups Into… 2-3 ROUNDS 50 Single Unders (RND 2: 25 Double Unders) 8 Front Rack Elbow Rotations 8-10 [...]