Posted by Emanuel Erlewein on Jul 07, 2024 in WOD-Post

CrossFit – Sun, Jul 7 Warm-Up Warm-Up AMRAP x 3 MINUTES 3 Scap Pull-Ups 3 Scap Push-Ups 3 Push-Up to Down Dog Into… AMRAP x 3 MINUTES 3 Vertical Jumps (Soft Landing in ¼ Squat) 3 Reps of Lunge-Lunge-Squat 3 Slow DBL DB or KB Deadlifts Workout – All 4 SETS* (Time) 10 Toes to [...]

Posted by Emanuel Erlewein on Jul 06, 2024 in WOD-Post

CrossFit – Sat, Jul 6 Warm-Up Warm-Up GENERAL WARM-UP (25’ each) Knees to Chest Heels to Butt Toy Soldiers High Knees Butt Kickers Single Leg High Knees (leg 1) Single Leg High Knees (leg 2) Straight Leg Run Side shuffle (Down + Back) Carioca (Down + Back) 200m Run *SPECIFIC WARM-UP* 2 ROUNDS 10 Toe [...]

Posted by Emanuel Erlewein on Jul 05, 2024 in WOD-Post

CrossFit – Fri, Jul 5 Warm-Up Warm-Up EMOM x 4 MINUTES (:40 ON / :20 OFF) MIN 1 – Alt. Groiners MIN 2 – Yoga Push-Ups MIN 3 – Kang Squats MIN 4 – Alt. Shoulder Taps Into… 3 ROUNDS 10/8 Cal Bike 12 Alt. DB Slide* 6 DB Goblet Lunge-Lunge-Squat* *For the third round, [...]

Posted by Emanuel Erlewein on Jul 04, 2024 in WOD-Post

CrossFit – Thu, Jul 4 Warm-Up Warm-Up AMRAP x 8 MINUTES* 20 Single Unders → 20 Double Unders 6 BB/BW Good Mornings → 6 BB Jefferson Curls 6 Ring Rows → 6 Jumping Pull-Ups 6 Push-Ups to Pike → 6 Pike Push-Ups *If capable, switch to 2nd movement at the 4:00/halfway mark. Hero Workout – [...]

Posted by Emanuel Erlewein on Jul 03, 2024 in WOD-Post

CrossFit – Wed, Jul 3 Warm-Up Warm-Up 1-2 ROUNDS 4 Jefferson Curls 6 Down Dog + Up Dog 8/8 Single Leg RDLS Into… 1-2 ROUNDS 200/150m Row 10 Alt. Deadbugs 10 Glute Bridge Ups 200/150m Row 10 Alt. Bird Dogs 5/5 Single Leg Glute Bridge Ups Workout – Performance FOR TIME (Time) 1500/1250m Row 50 [...]

Posted by Emanuel Erlewein on Jul 02, 2024 in WOD-Post

CrossFit – Tue, Jul 2 Warm-Up Warm-Up 2 ROUNDS 10 Toe Touch Jumping Jacks 10 Piked Toe Taps 10 PVC Pass Throughs 10 Air Squats Into… 2 ROUNDS 8 Up-Downs 10 PVC Scarecrow Snatches* 10 PVC BTN Push Press 8 WB Front Squats** *RND 2: Complete 10 PVC Muscle Snatch **RND 2: Complete 8 WB [...]

Posted by Emanuel Erlewein on Jul 01, 2024 in WOD-Post

CrossFit – Mon, Jul 1 Warm-Up Warm-Up 2 ROUNDS 100m Jog 10 Alt. Step-Ups 10 Up-Downs 10 Ring Rows Into… 2 ROUNDS 100m Run 8 Box Jumps 6 Burpees 8/8 Hand Over Hand Ring Rows Skill – All ON AN 8:00 RUNNING CLOCK… Practice Rope Climbs* *Focus on fully opening the hips before repositioning the [...]

Posted by Emanuel Erlewein on Jun 30, 2024 in WOD-Post

CrossFit – Sun, Jun 30 Sunday-Funday Sunday-Funday Warm-Up2 rds – 5/5 Alt. Groiners with twist – 10 Banded Good-Mornings – 10 Scap Pull-Ups+2 rds – 6 Burpees – 5/5 Single DB Hang Clean & Press – 6 Box Jump overs – 5 strict Pull-Ups/10 Ring-Rows WOD Partner WoD (YGIG, alt. Full rounds) AMRAP 12 – [...]

Posted by Emanuel Erlewein on Jun 29, 2024 in WOD-Post

CrossFit – Sat, Jun 29 Warm-Up Warm-Up 2 ROUNDS 100m Run 8 Good Mornings 8 Scap Pull Ups 8 Ring Rows 8 PVC Pass Throughs Into… 2 Rounds 200m Run 6 Clean Deadlift 6 Clean High Pull 6 BTN Snatch Grip Push Press 6 Kip Swings Strength – All EMOM x 8 MINUTES (Weight) MIN [...]

Posted by Emanuel Erlewein on Jun 28, 2024 in WOD-Post

CrossFit – Fri, Jun 28 Warm-Up Warm-Up 1 ROUND 1:00 Row (EZ) 10 Alt. Groiners 8 Push-Up to Pike 6 Box Step-Overs Into… 1 ROUND 1:00 Row (Moderate) 10 Med Ball Front Squats 8 Up-Downs 6 Box Jump-Overs Into… 1 ROUND 1:00 Row (Workout Pace) 10 Med Ball Thrusters 8 Burpee 6 Box Jump-Overs MID-YEAR [...]