Posted by Emanuel Erlewein on Jun 17, 2024 in WOD-Post

CrossFit – Mon, Jun 17 Warm-Up Warm-Up 2 ROUNDS :45 Bike (1st Round – Arms only // 2nd Round – Legs only) 10 Scap Push-Ups 5/5 Moose Antlers 5 Tall Jumps 5 Tall Drops* Into… 2 ROUNDS :45 Bike (Arms + Legs) 5 Push-Up to Pike 5 Hang Power Cleans 10 Barbell Alt. Elbow Punches [...]

Posted by Emanuel Erlewein on Jun 16, 2024 in WOD-Post

CrossFit – Sun, Jun 16 Warm-Up Warm-Up 2 ROUNDS 8 Slow KB Deadlift 8 KB Upright Rows 8 Up-Downs 8 Tuck-Up or V-Up 8 Kip Swings Into… 2 ROUNDS 5 Burpees 5 Kipping Knee Raise 10 American KB Swings Workout – All 2 SETS (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 4-8-12 and [...]

Posted by Emanuel Erlewein on Jun 15, 2024 in WOD-Post

CrossFit – Sat, Jun 15 Warm-Up Warm-Up LINE DRILL WARM-UP* Alt. Knee Hug Stretch Alt. Hamstring Sweep Toe Walk Heel Walk Karaoke *25ft out and back / each Into… 3 ROUNDS 100m Run 4 Alt. Groiner w/ Thoracic Twist 4 “Slow” Air Squats + 4 Jumping Air Squats 8 Alt. Elbow Punches Strength – All [...]

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

CrossFit – Fri, Jun 14 Warm-Up Warm-Up 2 ROUNDS :30 Single Unders 10 PVC Pass Thrus 10 Snatch Grip PVC RDLs 10 Pike Shoulder Taps 6 Push-Ups to Pike Into… 2 ROUNDS :30 Double or Single Under Practice 7 Snatch Grip Deadlifts* 7 Snatch Grip Upright Rows* 7 Behind the Neck Push Press* 7 Hand [...]

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

CrossFit – Thu, Jun 13 Warm-Up Warm-Up 2 ROUNDS 1:00 Cardio Choice 1 (RPE 3-4) 5 Inch Worms 10 Alt. Dead Bugs 5 DBL KB/DB Deadlifts :30 Farmers Hold Into… 2 ROUNDS 1:00 Cardio Choice 2 (RPE 4-5) 5 Up-Downs 10 Sit-Ups 5 DBL KB/DB Hang Cleans :30 Front Rack Hold Workout – All EMOM [...]

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

CrossFit – Wed, Jun 12 Warm-Up Warm-Up 1 MOBILITY ROUND 10 Cat Cows 20 Alt. Shoulder Taps 10/10 Lateral Monster Walks 10 Alt. Cossack Squats 5 Push-Up to Pike w/ Pause in Pike Into… 2 ROUNDS 10 Alt. SL Med Ball RDL 10 Med Ball Front Squats 10 Med Ball Push Press 10 Sumo Good [...]

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

CrossFit – Tue, Jun 11 Warm-Up Warm-Up 1 ROUND 8/6 Cal Bike 6/6 Split Squats 6 Push Up to Pike 6/6 SA Ring Rows 8 Ring Scap Pull Ups Into… 1 ROUND 8/6 Cal Bike 8 Alt Step Ups 8 Alt Pike Toe Taps 8 Scap Pull Ups Into… 1-2 ROUNDS (Time Permitting) 8/6 Cal [...]

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

CrossFit – Mon, Jun 10 Warm-Up Warm-Up 400m Run/2:00 of Cardio Choice Into… 1 ROUND 8 Cat-Cow 10 Alt. Groiners 12 Deadbugs Into… 1 ROUND 8 Moose Antlers 10 Barbell Good Mornings 12 Alt. Bird Dogs Into… 1 ROUND 8 Barbell Strict Press 10 Barbell Clean Deadlifts :30 Hollow Hold Strength – All Clean and [...]

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

CrossFit – Sun, Jun 9 Warm-Up Warm-Up 1 ROUND 10 Alt Samson Lunges 5 Push Up to Down Dog 10 Alt Samson Lunges :30 Cardio Choice Into… 1 ROUND 30 Single Unders 5 SLOW Push-Ups 10 Alt. Shoulder Taps 30 Fast Single Unders 5 SLOW Push-Ups 10 Alt. Shoulder Taps :30 Cardio Choice Into… 1 [...]

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

CrossFit – Sat, Jun 8 Warm-Up Warm-Up AMRAP x 8 MINUTES :30 Row (Increase Pace) 8 Slow Kang Squats 8 PVC Pass Thrus or Alt. Around the Worlds 8 Med. Ball Push Press to Target Strength – Performance ON A 12:00 RUNNING CLOCK… (Weight) Build to a Moderate-Heavy Complex 1 Power Snatch + 2 Overhead [...]