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 [...]

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

CrossFit – Fri, Oct 4 Suggested Warm-Up Warm-Up 2 ROUNDS 20 Toe Touch Jumping Jacks 5/5 Single Leg Forward Swings 5/5 Single Leg Side Swings 10 Kang Squats 1:00 Row* Into… 1-2 ROUNDS (TIME PERMITTING) 8 Barbell RDL’s 8 Barbell High Pulls 8 Barbell Muscle Cleans 10 Alt. Elbow Punches 40 Single Unders** *2nd Set: [...]

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

CrossFit – Thu, Oct 3 Suggested Warm-Up Warm-Up LINE DRILLS (25’ EACH) Knees to Chest Heels to Butt Toe Walk Heel Walk Toy Soldiers Figure 4 Walking Lunge + Twist High Knees Butt Kickers SL High Knee (R) SL High Knee (L) Straight Leg Run Side Shuffle (Down + Back) into… 3 ROUNDS 100m Run [...]

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

CrossFit – Wed, Oct 2 Suggested Warm-Up Warm-Up 1 ROUND (MOBILITY PREP) 6 Slow BB Jefferson Curls 6 Groiners + ½ Split 6 Slow Cat/Cow into… 2 ROUNDS 1:00 Bike* 6/6 Single Leg RDL** 12 Alt. Deadbugs 12 BW Good Mornings** *2nd Round: Workout Pace **2nd Round: Use empty barbell Strength – All Deadlift (3×5*) [...]

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

CrossFit – Tue, Oct 1 Suggested Warm-Up Warm-Up 2 ROUNDS 10 Groiners 20 Mountain Climbers 30 Shoulder Taps Into… 1 ROUND 10 Box Step Ups 10 Scap Pull Ups 10 Kip Swings 5 Push Up to Pike Into… 1 ROUND 10 Box Jumps 10 Kipping Knees to Chest 10 Tempo Strict Press (31×1) Strength – [...]

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

CrossFit – Mon, Sep 30 Suggested Warm-Up Warm-Up 2 ROUNDS 1:00 Row 5 Inch Worms 5 Cat/Cow 6 Alt. Groiners with a twist 10 Kang Squats 10 Ring Rows Into… 1-2 ROUNDS (Time Permitting) 10 Air Squats 10 Jumping Air Squats 10 Cal Row Workout – Performance EVERY 3:00 x 5 SETS (Calories) 50 Air [...]

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

CrossFit – Sun, Sep 29 Sunday-Funday Sunday-Funday Warm-Up – 10 Wrist-Circles e/d– 10 Arm-Circles forwards– 10 Arm-Circles backwards – 10 Toe-Touches and Sky-Reaches– 5 Inchworms with Push-Up – 10 Down-Ups– 10 Banded Squats– 10 Banded Hollow-Rocks Specific Warm-Up3 rds– 10 alt. DB Strict-Presses -> 10 DB Goblet-Squats -> 10 DB Snatches (light weight) i/t– 30 [...]

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

CrossFit – Sat, Sep 28 Suggested Warm-Up Warm-Up 1-2 ROUNDS 8 Box Step-Overs 8 Alt. Elbow Punches 8 Hang Muscle Clean 8 Strict Press 8 Scap Pull-Ups Into… 2 ROUNDS 6 Up-Downs* 6 Box Jump-Overs 6 Hang Power Clean 6 Push Press 6 Kip Swings (Bar or Rings) *2nd Round perform Burpees Workout – Performance [...]

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

CrossFit – Fri, Sep 27 Suggested Warm-Up Warm-Up 2 ROUNDS 10 Shoulder Taps 3/3 Groiner with a twist 10 Tuck-Ups 10 Air Squat 5 Kip Swings Into… 1-2 ROUNDS (Time Permitting) 6 Up/Downs10 DB Front Squats 6 Kipping Knee Raise Strength – All Back Squat (5×5*) *Build to a Heavy weight and stay at same [...]

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

CrossFit – Thu, Sep 26 Suggested Warm-Up Warm-Up 3 ROUNDS 100m Jog 10/10 Arm Circles (10 FWD / 10 RVS) 10 SDB FR/OH Alt. Lunges (Alternate Legs, Switch Arms @ 5) 5/5 SA DB Strict Press 10 Ring Rows Workout – All 3 SETS 400m Run 2/2 KB or DB Turkish Get-Ups (Athlete Choice) 10 [...]