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

CrossFit – Thu, Sep 5 Suggested Warm-Up Warm-Up 2 ROUNDS 10 Kang Squats 10 Scap Pull-Ups 10 “Slow” Air Squats 10 Alt. Elbow Punches Into… 2 ROUNDS 8 Ring Rows or 6-8 Strict Pull-Ups 8 Strict Hanging Knee Raises 8 Barbell Muscle Cleans 8 Barbell Front Squats Extended Warm-Up – All EMOM x 6 MINUTES [...]

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

CrossFit – Wed, Sep 4 Suggested Warm-Up Warm-Up 1 ROUND 5 Inchworms w/ Push Up 5/5 Moose Antlers 10 Scap Push Ups 10 Alt Piked Toe Taps 10 Alt Groiners 10 Good Mornings Into… 2 ROUNDS 6 Up-Downs (RND 2: Burpees) 6 DBL DB Deadlifts 6 DBL DB Hang Cleans 6 DBL DB Strict Press [...]

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

CrossFit – Tue, Sep 3 Suggested Warm-Up Warm-Up 2 ROUNDS 5 Cal Bike (RPE 5) 10 Jumping Jack Toe Touches 10 SLOW Alt. Dead Bugs :20/:20 Standing Calf Stretch into… 2 ROUNDS 5 Cal Bike (RPE 7) 20 Single Unders 10 SLOW Alt. Bird Dogs :20/:20 Pike Calf Stretch Workout – Performance AMRAP x 20 [...]

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

CrossFit – Mon, Sep 2 Suggested Warm-Up Warm-Up 200m Run Into… 2 ROUNDS 10 Air Squats 10 Scap Pull-Ups 10 Ring Row 5 Hang Power Clean 10 Elbow Punches 200m Run Into… 1-2 ROUNDS 10 Jumping Air Squat 5 Pull-ups / Ring Rows 7 Power Cleans Hero Workout – Performance Hotshots 19 (Time) 6 Rounds [...]

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

CrossFit – Sun, Sep 1 Warm-Up Warm-Up AMRAP x 4 MINUTES 10 Banded Bent Over Rows 8 Plank to Pikes 6/6 Split Squats 4 BB Strict Press Into… AMRAP x 4 MINUTES 10 Alt. Walking Lunges 8 Banded Pull Aparts 6 BB Push Press 4 Up Downs Strength – All Bench Press (10-8-6-4 Narrow Grip [...]

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

CrossFit – Sat, Aug 31 Warm-Up Warm-Up 4 ROUNDS* :15 Scap Pull-Ups** :15 Burpees :15 Sumo Stance Good Mornings :15 Sumo Air Squats *1 Round = all 4 movements **In 3rd & 4th rounds, switch to Kip Swings Into… 2 ROUNDS 5 Empty Barbell Deadlifts :15 Hollow Hold + :15 Superman Arch Hold 5 Empty [...]

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

CrossFit – Fri, Aug 30 Warm-Up Warm-Up 2 ROUNDS 1:00 EZ Rowing 10 Wide Stance Good Morning 10 Air Squat 10 PVC Pass Through 10 BTN PVC Press 10 BTN PVC Elbow Punches Into… 1 ROUND 250 M Row 7 Hang Power Clean 7 Front Squats 7 Hang Power Snatch 7 OH Squats Strength – [...]

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

CrossFit – Thu, Aug 29 Warm-Up Warm-Up 2 ROUNDS (3:00) :30 Bike Legs Only :30 Bike Arms Only :30 Bike (Both) Into… 1 ROUND 10 Alt. Groiners 10 Squat Jumps 10 Shoulder Taps Into… 1 ROUND 10 Alt. Box Step-Ups 6 Broad Jumps 10 Alt. Bird Dogs Into… 1 ROUND 10 Box Jumps 10 Jumping [...]

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

CrossFit – Wed, Aug 28 Warm-Up Warm-Up 2 ROUNDS 3 Inch Worms 6 Up-Downs 6 Jumping Squats 6/6 DB OH Press :30 Alt. Deadbug Into… 2 ROUNDS 12 PVC Pass Throughs 6 Burpees 6/6 DB Deadlift 6/6 DB Hang Snatch Strength – All EVERY 1:30 x 8 SETS (Weight) 1 Power Snatch + 2 Hang [...]

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

CrossFit – Tue, Aug 27 Warm-Up Warm-Up RUNNING DRILLS Walking Knee Hug Walking Quad Stretch Hamstring Scoop Stretch Duck Walk High Knees Butt Kickers Into… 2 SETS 100m Run 6 Scap Pull-Ups 6 Kip Swings 6 Alt. Lunges Into… 1-2 SETS 100m Run 6 Big Kip Swings 6 Narrow Stance Air Squats Workout – Performance [...]