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

CrossFit – Fri, Jan 10 Suggested Warm-Up Warm-Up 1 ROUND 10 Hops 10/10 Single Leg Hops 10 Jumping Jacks 10 Alt. Childs Pose Lat Stretch 10/10 Adductor Rocks 10 Alt. Cossack Squats 10 Air Squats into… 2 ROUNDS 30 Jump Rope* 10 Elbow Punches 5 Power Clean 5 Front Squat 5 Overhead Presses *RD1: 30 [...]

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

CrossFit – Thu, Jan 9 Suggested Warm-Up Warm-Up Mobility Warm-Up 5 Down Dog to Up Dog 10 Alt Toe Tap 3/3 Groiner with a twist 10 Alt Arm Lifts in Child’s Pose 3/3 Scorpion Twists 5/5 Shin Box Into… 2 ROUNDS 1:00 Bike * 8 Shoulder Tapping Up/Down 6 Scap Push Up 10 KB DL [...]

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

CrossFit – Wed, Jan 8 Suggested Warm-Up Warm-Up ROWING SPECIFIC WARM-UP EMOM x 4 MINUTES MIN 1 – :40 Upper Body Only MIN 2 – :40 Legs Only MIN 3 – :40 Half Slide MIM 4 – 1:00 Full Stroke Into… GYMNASTICS WARM-UP 3 Rounds 10 Hollow Rocks 10 Alt. Supermans 10 Scap Pull-Ups 10 [...]

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

CrossFit – Tue, Jan 7 Suggested Warm-Up Warm-Up 2 ROUNDS 5 Cat/Cows 5/5 Staggered Stance Good Mornings 10 Scap Push-Ups 10 Alt. 90-90 Hip Rotations Into… 2 ROUNDS 5 Jefferson Curls 5/5 Staggered Stance Deadlifts 10 Knee Push-Ups 10 Air Squats Strength – All Deadlift (ON A 25:00 RUNNING CLOCK… Build to a Heavy 1-Rep [...]

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

CrossFit – Mon, Jan 6 Suggested Warm-Up Warm-Up AMRAP x 8 MINUTES* 100m Run 6 Inch Worms 20 Alt. Line Hops 6 Barbell Strict Press *Athletes should increase their pace every round. Strength – All ON A 12:00 RUNNING CLOCK… (Weight) Build to a Moderate-Heavy of the Complex… 1 Push Press + 2 Push Jerks [...]

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

CrossFit – Sun, Jan 5 Suggested Warm-Up Warm-Up 1 ROUND Jog Shuttle Run High Knees Butt Kickers Side Shuffle x2 Shuttle Run x 2 Into… 2 ROUNDS 10 KB Deadlift 10 Alt Tuck-ups :30 Plank :30 Hollow Hold Into… 1 ROUND 2 Shuttle Runs 10 Alt V-Ups 10 RKBS :20/:20 FR Hold Workout – All [...]

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

CrossFit – Sat, Jan 4 Suggested Warm-Up Warm-Up 1 ROUND 2:00 Row 10 Bootstrappers 5/5 Wall Ball Around the World 10 Good Mornings Into… 1 ROUND 1:00 Row 10 Air Squats 10 Wall Ball Push Press to Target* 10/10 Single Leg Glute Bridge Ups Into… 1 ROUND 500/400m Row 10 Back Squats 10 Wall Balls [...]

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

CrossFit – Fri, Jan 3 Suggested Warm-Up Warm-Up MOBILITY ROUND 12 Toe Touch Jumping Jacks 12 Alt Plank to Pike Toe Taps 12 Alt Groiner W/ Twist 12 Good Mornings 12 Alt Scorpion Twists Into… 2-3 ROUNDS 7 Snatch Grip RDL 7 Elbow Punches 7 BTN Snatch Grip Push Press 7 Kip Swings 7 Ring [...]

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

CrossFit – Thu, Jan 2 Suggested Warm-Up Warm-Up LINE DRILLS 25’ Alt. Knee Hugs 25’ Alt. Quad Stretch 25’ Hamstring Scoops 25’ Toy Soldier 25’ Toe Walk 25’ Heel Walk 25’ High Knees 25’ Butt Kickers 200m Run Into… CHIPPER WARM-UP 8 Scap Pull-Ups 8 Alt. Lunges :30 Plank Hold 8 Hanging Lat Pressdowns 8 [...]

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

CrossFit – Wed, Jan 1 Suggested Warm-Up Warm-Up 1 ROUND 400m Run 10 Bodyweight Good Morning 5 Inch Worms 10 Lateral Hops Over Bar* 10/10 Adductor Rocks 10 Alt. Child’s Pose Lat Stretch 10 Alt. Cossack Squat 5 Broad Jumps into… 2 ROUNDS 6 Up-Downs Over Bar** 6 Jumping Squats 6 Deadlifts 6 Hang Muscle [...]