Posted by Emanuel Erlewein on Okt. 14, 2024 in WOD-Post

CrossFit – Mon, Oct 14 Suggested Warm-Up Warm-Up 1-2 SETS (MOBILITY) 8 Wrist Rocks 8 Cat Cows 4 Yoga Push-Ups 8 Scap Wall Slides 8 Boot Strap Squats Into… 1 ROUND 6 Empty Barbell Strict Press 6 Up-Downs 6 Push-Ups to Pike 6 Empty Barbell Front Squats Into… 1 ROUND 6 Empty Barbell Push Press [...]

Posted by Emanuel Erlewein on Okt. 13, 2024 in WOD-Post

CrossFit – Sun, Oct 13 Suggested Warm-Up Warm-Up 2 ROUNDS 200m Run 8 Push-Up to Pike 10 Ring Rows 10 Up-Downs 10 Bird Dogs Into… 2 ROUNDS 6 Shuttle Runs 8 Push-Ups OR 8 Box/Bench Dips 10 DB Bent Over Row 10 Up-Down + Mountain Climbers 10 Sit-Ups Workout – All EMOM x 30 MINUTES [...]

Posted by Emanuel Erlewein on Okt. 12, 2024 in WOD-Post

CrossFit – Sat, Oct 12 Suggested Warm-Up Warm-Up AMRAP x 7 MINUTES* :30 Row 35 Single Unders 6 Alt. Box Step Overs 6 Push-Ups to Pike *At 4:00, switch to 25 Double Unders, 6 Box Jump Overs and :20 Handstand Hold or Pike Hold Quick Rest Then Into… 1-2 ROUNDS (TIME PERMITTING) 6 Snatch Grip [...]

Posted by Emanuel Erlewein on Okt. 11, 2024 in WOD-Post

CrossFit – Fri, Oct 11 Suggested Warm-Up Warm-Up 2 ROUNDS 10 Toe Touch Jumping Jack 10 Air Squats 5 Hang Power Cleans 5 Kipping Knee Raises 1-2 ROUNDS (Time Permitting) 10 Alt. Jumping Lunges 5 Power Cleans 10 Empty BB Front Squats 5 Toes To Bar Strength – All Back Squat (ON A 25:00 RUNNING [...]

Posted by Emanuel Erlewein on Okt. 10, 2024 in WOD-Post

CrossFit – Thu, Oct 10 Suggested Warm-Up Warm-Up 1 ROUND 1:00 Cardio 15 Banded Pull-Aparts :30/:30 Banded Distraction Pec Stretch :30/:30 Banded Lat Stretch 10 Banded Cat Cow :30/:30 Lateral Banded Hip Distraction into… 1 ROUND 1:00 Cardio 10 Scap Pull-Ups 5/5 Single Arm Ring Row 20 Alt. Shoulder Taps 10 Cossack Squat 5 Bootstrappers [...]

Posted by Emanuel Erlewein on Okt. 09, 2024 in WOD-Post

CrossFit – Wed, Oct 9 Suggested Warm-Up Warm-Up AMRAP x 4 MINUTES 5 Good Morning 5 Push-up to Pike 10 Piked Shoulder Taps 5/5 Groiner with a Twist Quick Rest Then Into… 2 ROUNDS FOR QUALITY 5 Burpees 5 Hang Muscle Clean 5 Strict Press Strength – All Push Press (ON A 20:00 RUNNING CLOCK… [...]

Posted by Emanuel Erlewein on Okt. 08, 2024 in WOD-Post

CrossFit – Tue, Oct 8 Suggested Warm-Up Warm-Up 2 ROUNDS 1:00 Bike 10 Alt Groiner w/ Twist 10 Alt Piked Toe Taps 5/5 Moose Antlers 10 Hollow Rocks Into… 2 ROUNDS 10/8 Cal Bike 10 Alt Lunges (*option to add weight 2nd RND) 10 Kip Swings 8-10 Ring Rows (*option for 4 Strict PU 2nd [...]

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

CrossFit – Mon, Oct 7 Suggested Warm-Up Warm-Up 2 ROUNDS 200m Run 10 Leg Swings (Front/Back) 10 Leg Swings (Right/Left) 10 BW Good Mornings* 5 Inch Worm + Push-Up** 10 Slow Deadbugs *Add Barbell in RD2 **8 Hand-Release Push-Ups in RD2 Strength – All Deadlift (ON A 25:00 RUNNING CLOCK… Build to a 1-Rep Deadlift [...]

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

CrossFit – Sun, Oct 6 Suggested Warm-Up Warm-Up AMRAP x 10 MINUTES* :30 Cal Machine 10 Step-Ups 10 KB Deadlifts 10 Dead Bugs 6 Alt. Groiners *Switch to below movements at 5:00 Step-Overs Russian KB Swings Sit-Ups Cat/Cows Workout – All EMOM x 30 MINUTES MIN 1&2 – Cardio Choice MIN 3 – :45 Russian [...]

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

CrossFit – Sat, Oct 5 Suggested Warm-Up Warm-Up MOBILITY ROUND5 Inchworm + Push Up + Bootstrapper 5/5 Groiner + Twist 10 SLOW Air Squats 10 Banded Pass Throughs 15 Banded Pull Aparts 15 Banded OH Pull Aparts Into… 2 ROUNDS 8 WB Front Squats 8 WB Strict Press (RND 2: Push Press) 8 Scap Pull [...]