Posted by Emanuel Erlewein on Dez. 31, 2024 in WOD-Post

CrossFit – Tue, Dec 31 Suggested Warm-Up Warm-Up 2 ROUNDS 8 Alt. 90-90 Hip Rotations 4/4 Moose Antlers 8 Calf + Tib Raises 8 Scap Pull-Ups Into… 2 ROUNDS 4 Air Squats + 4 Jump Squats 8 Empty Barbell Strict Presses 24 Single-Unders or Double-Unders 8 Kip Swings Workout of the Week – Performance PARTY [...]

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

CrossFit – Mon, Dec 30 Suggested Warm-Up Warm-Up 10/10 Front to Back Leg Swings 10/10 Side to Side Leg Swings 20 Lateral Line Hops 20 Sagittal Line Hops 16 Shoo the Chickens into… 200m Jog 10 Box Step-Ups 10 Deadbugs 12 Scap Push-ups 8 Up-Downs into… 100m Run 8 KB Goblet Box Step-Ups 10 Straight [...]

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

CrossFit – Sun, Dec 29 Suggested Warm-Up Warm-Up 1 ROUND 400m Run 25’ High Knees 25’ Butt Kickers 25’ Figure 4 Stretch 25’ Walking Hamstring Stretch 200m Run Into… 1 ROUND 10 Goodmornings 8 Push Up to Pike 1:00 Farmer Hold Into… 10 Burpees 8 DB Strict Press 10 DBL DB Deadlifts 100m Farmer Carry [...]

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

CrossFit – Sat, Dec 28 Suggested Warm-Up Warm-Up 1:00 EZ Bike Into… 5 Up/Down Dog 8 Groiners 5 Bootstrappers 10 Scap Pull-Ups Into… :45 Mod Bike Into… 12 Air Squats 10 Elbow Punches 5 Hang Muscle Cleans 5 Hang Power Cleans 10 Kip Swings Into… :30 Hard Bike Into… 5 Power Cleans 10 Front Squats [...]

Posted by Emanuel Erlewein on Dez. 27, 2024 in WOD-Post

CrossFit – Fri, Dec 27 Suggested Warm-Up Warm-Up 1-2 ROUNDS 30 Mountain Climbers 25 Bunny Hops 20 Shoulder Taps 15 Scap Push-Ups 10 Glute Bridge Ups 10 Box Step Ups Into… 2 ROUNDS 6 SL KB RDL + 6 SL SA KB Bent Over Row 6 SL KB RDL + 6 SL SA KB Bent [...]

Posted by Emanuel Erlewein on Dez. 26, 2024 in WOD-Post

CrossFit – Thu, Dec 26 Suggested Warm-Up Warm-Up PARTNER WARM-UP… AMRAP x 10 MINUTES 10 Plank Alt. Med. Ball Rolls* 10 Alt. Med. Ball Throws** 10 Synchro Sit-Ups 30 Double-Unders (Alt: 60 Single-Unders)*** *Both partners facing each other in a tall plank position. Partners will roll the med. Ball back and forth to each other. [...]

Posted by Emanuel Erlewein on Dez. 25, 2024 in WOD-Post

CrossFit – Wed, Dec 25 Suggested Warm-Up Warm-Up PARTNER WARM-UP* P1: Row (22-24SPM) P2: 1 ROUND 8 Kang Squats 8/8 Single Leg Glute Bridge-Ups 8 Scap Push-Ups 8 Push-Ups Into… P1: Row (24-26+SPM) P2: 1 ROUND 8 Barbell RDLs 8 Up-Downs 8 Barbell Deadlifts 8 Burpees *P2 will complete a round while P1 rows. Then [...]

Posted by Emanuel Erlewein on Dez. 24, 2024 in WOD-Post

CrossFit – Tue, Dec 24 Suggested Warm-Up Warm-Up 1 ROUND 100m Run 8 Alt. Step-Ups 8 Air Squats 8 Alt. DB Deadlifts 8 Single DB Strict Press Into… 1-2 ROUNDS (Time Permitting) 5 DB Power Cleans 5 DB Front Squats 5 DB Push Press 5 DB Thrusters 5 Box Jumps Workout of the Week – [...]

Posted by Emanuel Erlewein on Dez. 23, 2024 in WOD-Post

CrossFit – Mon, Dec 23 Suggested Warm-Up Warm-Up 1:00 Bike Into… 2 ROUNDS 10 Air Squats 10 PVC Pass Through 10 Behind the Neck Strict Press 5/5 Around the Worlds 5 PVC Snatch Balance 10 PVC OH Squat Into… 2 ROUNDS :45 Bike 5 Snatch Deadlift 5 High Hang Muscle Snatch :20 OH Hold 5 [...]

Posted by Emanuel Erlewein on Dez. 22, 2024 in WOD-Post

CrossFit – Sun, Dec 22 Suggested Warm-Up Warm-Up 2 ROUNDS 1:00 Row 10 Box Step Ups 20 Crunches 10 Shoulder Taps Into… 2 ROUNDS 6 Alt. DB Step Ups* 6 Narrow Grip Tricep Push-Ups :10 Support Hold :10 Bottom Dip Hold *Build to workout weight Workout – All FOR TIME* (Time) 200/150 Cal Row 150 [...]